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  6. Turnip greens vs. Rutabagas

Turnip greens vs. Rutabagas — In-Depth Nutrition Comparison

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The main differences between Turnip greens and Rutabagas

  • Turnip greens is richer than Rutabagas in Vitamin K, Vitamin A, Copper, Folate, Vitamin E, Calcium, Manganese, and Vitamin B6.
  • Daily need coverage for Vitamin K from Turnip greens is 306% higher.

Food types used in this article are Turnip greens, cooked, boiled, drained, without salt and Rutabagas, raw.

Infographic

Turnip greens vs Rutabagas 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 41% 18% 30% 84% 3.8% 12% 3.8% 44% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more CalciumCalcium +218.6%
Contains more IronIron +81.8%
Contains more CopperCopper +690.6%
Contains more ManganeseManganese +157.3%
Contains more SeleniumSelenium +28.6%
Contains more PotassiumPotassium +50.2%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +82.8%
Contains less SodiumSodium -58.6%
~equal in Magnesium ~20mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 91% 458% 38% 0% 11% 17% 7.7% 16% 42% 0% 919% 89% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 83% 0.12% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +381150%
Contains more Vitamin EVitamin E +526.7%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B5Vitamin B5 +71.3%
Contains more Vitamin B6Vitamin B6 +80%
Contains more Vitamin KVitamin K +122433.3%
Contains more FolateFolate +461.9%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin B3Vitamin B3 +70.3%
Contains more CholineCholine +4600%
~equal in Vitamin C ~25mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more FatsFats +43.8%
Contains more OtherOther +50.7%
Contains more CarbsCarbs +97.7%
~equal in Protein ~1.08g
~equal in Water ~89.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 9% 57%
Saturated Fat: Sat. Fat 0.053 g
Monounsaturated Fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.091 g
19% 18% 63%
Saturated Fat: Sat. Fat 0.027 g
Monounsaturated Fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains less Sat. FatSaturated Fat -49.1%
Contains more Mono. FatMonounsaturated Fat +66.7%
~equal in Polyunsaturated fat ~0.088g

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 Rutabagas
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Turnip greens Rutabagas Opinion
Calories 20kcal 37kcal Rutabagas
Protein 1.14g 1.08g Turnip greens
Fats 0.23g 0.16g Turnip greens
Vitamin C 27.4mg 25mg Turnip greens
Net carbs 0.86g 6.32g Rutabagas
Carbs 4.36g 8.62g Rutabagas
Magnesium 22mg 20mg Turnip greens
Calcium 137mg 43mg Turnip greens
Potassium 203mg 305mg Rutabagas
Iron 0.8mg 0.44mg Turnip greens
Sugar 0.53g 4.46g Turnip greens
Fiber 3.5g 2.3g Turnip greens
Copper 0.253mg 0.032mg Turnip greens
Zinc 0.14mg 0.24mg Rutabagas
Starch 0.4g Rutabagas
Phosphorus 29mg 53mg Rutabagas
Sodium 29mg 12mg Rutabagas
Vitamin A 7625IU 2IU Turnip greens
Vitamin A 381µg 0µg Turnip greens
Vitamin E 1.88mg 0.3mg Turnip greens
Manganese 0.337mg 0.131mg Turnip greens
Selenium 0.9µg 0.7µg Turnip greens
Vitamin B1 0.045mg 0.09mg Rutabagas
Vitamin B2 0.072mg 0.04mg Turnip greens
Vitamin B3 0.411mg 0.7mg Rutabagas
Vitamin B5 0.274mg 0.16mg Turnip greens
Vitamin B6 0.18mg 0.1mg Turnip greens
Vitamin K 367.6µg 0.3µg Turnip greens
Folate 118µg 21µg Turnip greens
Choline 0.3mg 14.1mg Rutabagas
Saturated Fat 0.053g 0.027g Rutabagas
Monounsaturated Fat 0.015g 0.025g Rutabagas
Polyunsaturated fat 0.091g 0.088g Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg Turnip greens
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Fructose 1.61g Rutabagas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Rutabagas
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
130%
Turnip greens
15%
Rutabagas
Minerals Daily Need Coverage Score
26%
Turnip greens
13%
Rutabagas

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 3.93g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 72)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $2.5)
Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
Which food contains less Sodium?
Rutabagas
Rutabagas contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Rutabagas
Rutabagas is lower in Saturated Fat (difference - 0.026g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.