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  6. Turnip greens vs. Russet potato

Turnip greens vs. Russet potato — In-Depth Nutrition Comparison

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A recap on differences between Turnip greens and Russet potato

  • Turnip greens is higher in Vitamin K, Vitamin A RAE, Folate, Vitamin C, Copper, Vitamin E , and Calcium, yet Russet potato is higher in Vitamin B6, Potassium, and Phosphorus.
  • Turnip greens covers your daily Vitamin K needs 305% more than Russet potato.
  • Turnip greens contains 381 times more Vitamin A RAE than Russet potato. While Turnip greens contains 381µg of Vitamin A RAE, Russet potato contains only 1µg.

Food varieties used in this article are Turnip greens, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked.

Infographic

Turnip greens vs Russet potato infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Turnip greens
Turnip greens
4
:
6
Russet potato
Russet potato
Contains more Calcium +661.1%
Contains more Copper +136.4%
Contains more Manganese +47.8%
Contains more Selenium +80%
Contains more Iron +33.8%
Contains more Magnesium +36.4%
Contains more Phosphorus +144.8%
Contains more Potassium +170.9%
Contains less Sodium -51.7%
Contains more Zinc +150%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +661.1%
Contains more Copper +136.4%
Contains more Manganese +47.8%
Contains more Selenium +80%
Contains more Iron +33.8%
Contains more Magnesium +36.4%
Contains more Phosphorus +144.8%
Contains more Potassium +170.9%
Contains less Sodium -51.7%
Contains more Zinc +150%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Turnip greens
Turnip greens
6
:
4
Russet potato
Russet potato
Contains more Vitamin A +76150%
Contains more Vitamin E +2585.7%
Contains more Vitamin C +230.1%
Contains more Vitamin B2 +50%
Contains more Folate +353.8%
Contains more Vitamin K +18280%
Contains more Vitamin B1 +48.9%
Contains more Vitamin B3 +228%
Contains more Vitamin B5 +38.7%
Contains more Vitamin B6 +96.7%
Turnip greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 920%
Russet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +76150%
Contains more Vitamin E +2585.7%
Contains more Vitamin C +230.1%
Contains more Vitamin B2 +50%
Contains more Folate +353.8%
Contains more Vitamin K +18280%
Contains more Vitamin B1 +48.9%
Contains more Vitamin B3 +228%
Contains more Vitamin B5 +38.7%
Contains more Vitamin B6 +96.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Russet potato
Russet potato
Contains more Fats +76.9%
Contains more Water +25.2%
Contains more Protein +130.7%
Contains more Carbs +391.7%
Contains more Other +26.2%
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Fats +76.9%
Contains more Water +25.2%
Contains more Protein +130.7%
Contains more Carbs +391.7%
Contains more Other +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
1
Russet potato
Russet potato
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +68.5%
Contains less Saturated Fat -39.6%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains more Monounsaturated Fat +400%
Contains more Polyunsaturated fat +68.5%
Contains less Saturated Fat -39.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turnip greens Russet potato
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Turnip greens Russet potato Opinion
Net carbs 0.86g 19.14g Russet potato
Protein 1.14g 2.63g Russet potato
Fats 0.23g 0.13g Turnip greens
Carbs 4.36g 21.44g Russet potato
Calories 20kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 0.53g 1.08g Turnip greens
Fiber 3.5g 2.3g Turnip greens
Calcium 137mg 18mg Turnip greens
Iron 0.8mg 1.07mg Russet potato
Magnesium 22mg 30mg Russet potato
Phosphorus 29mg 71mg Russet potato
Potassium 203mg 550mg Russet potato
Sodium 29mg 14mg Russet potato
Zinc 0.14mg 0.35mg Russet potato
Copper 0.253mg 0.107mg Turnip greens
Manganese 0.337mg 0.228mg Turnip greens
Selenium 0.9µg 0.5µg Turnip greens
Vitamin A 7625IU 10IU Turnip greens
Vitamin A RAE 381µg 1µg Turnip greens
Vitamin E 1.88mg 0.07mg Turnip greens
Vitamin C 27.4mg 8.3mg Turnip greens
Vitamin B1 0.045mg 0.067mg Russet potato
Vitamin B2 0.072mg 0.048mg Turnip greens
Vitamin B3 0.411mg 1.348mg Russet potato
Vitamin B5 0.274mg 0.38mg Russet potato
Vitamin B6 0.18mg 0.354mg Russet potato
Folate 118µg 26µg Turnip greens
Vitamin K 367.6µg 2µg Turnip greens
Tryptophan 0.02mg 0.027mg Russet potato
Threonine 0.063mg 0.086mg Russet potato
Isoleucine 0.059mg 0.085mg Russet potato
Leucine 0.105mg 0.125mg Russet potato
Lysine 0.074mg 0.137mg Russet potato
Methionine 0.026mg 0.041mg Russet potato
Phenylalanine 0.07mg 0.104mg Russet potato
Valine 0.078mg 0.131mg Russet potato
Histidine 0.028mg 0.044mg Russet potato
Saturated Fat 0.053g 0.032g Russet potato
Monounsaturated Fat 0.015g 0.003g Turnip greens
Polyunsaturated fat 0.091g 0.054g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Russet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
141%
Turnip greens
18%
Russet potato
Minerals Daily Need Coverage Score
26%
Turnip greens
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.55g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 82)
Which food contains less Sodium?
Russet potato
Russet potato contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Russet potato
Russet potato is lower in Saturated Fat (difference - 0.021g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/nutrients
  2. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.