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  6. Turnip greens vs. Seaweed

Turnip greens vs. Seaweed — In-Depth Nutrition Comparison

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The main differences between Turnip greens and Seaweed

  • Turnip greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, Vitamin B6, and Copper, yet Seaweed is richer in Iron, Magnesium, Folate, and Zinc.
  • Daily need coverage for Vitamin K from Turnip greens is 251% higher.
  • Turnip greens contains 90 times more Vitamin B6 than Seaweed. Turnip greens contains 0.18mg of Vitamin B6, while Seaweed contains 0.002mg.
  • Turnip greens contains less Sodium.

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

Infographic

Turnip greens vs Seaweed 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
5
:
5
Seaweed
Seaweed
Contains more Potassium +128.1%
Contains less Sodium -87.6%
Contains more Copper +94.6%
Contains more Manganese +68.5%
Contains more Selenium +28.6%
Contains more Calcium +22.6%
Contains more Iron +256.3%
Contains more Magnesium +450%
Contains more Phosphorus +44.8%
Contains more Zinc +778.6%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Potassium +128.1%
Contains less Sodium -87.6%
Contains more Copper +94.6%
Contains more Manganese +68.5%
Contains more Selenium +28.6%
Contains more Calcium +22.6%
Contains more Iron +256.3%
Contains more Magnesium +450%
Contains more Phosphorus +44.8%
Contains more Zinc +778.6%

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
5
:
5
Seaweed
Seaweed
Contains more Vitamin A +6473.3%
Contains more Vitamin E +116.1%
Contains more Vitamin C +813.3%
Contains more Vitamin B6 +8900%
Contains more Vitamin K +457%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +108.3%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +134.3%
Contains more Folate +52.5%
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +6473.3%
Contains more Vitamin E +116.1%
Contains more Vitamin C +813.3%
Contains more Vitamin B6 +8900%
Contains more Vitamin K +457%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B2 +108.3%
Contains more Vitamin B3 +14.4%
Contains more Vitamin B5 +134.3%
Contains more Folate +52.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
4
Seaweed
Seaweed
Contains more Water +14.2%
Contains more Protein +47.4%
Contains more Fats +143.5%
Contains more Carbs +119.5%
Contains more Other +517.8%
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Water +14.2%
Contains more Protein +47.4%
Contains more Fats +143.5%
Contains more Carbs +119.5%
Contains more Other +517.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -78.5%
Contains more Polyunsaturated fat +93.6%
Contains more Monounsaturated Fat +553.3%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -78.5%
Contains more Polyunsaturated fat +93.6%
Contains more Monounsaturated Fat +553.3%

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

All nutrients comparison - raw data values

Nutrient Turnip greens Seaweed Opinion
Net carbs 0.86g 8.27g Seaweed
Protein 1.14g 1.68g Seaweed
Fats 0.23g 0.56g Seaweed
Carbs 4.36g 9.57g Seaweed
Calories 20kcal 43kcal Seaweed
Sugar 0.53g 0.6g Turnip greens
Fiber 3.5g 1.3g Turnip greens
Calcium 137mg 168mg Seaweed
Iron 0.8mg 2.85mg Seaweed
Magnesium 22mg 121mg Seaweed
Phosphorus 29mg 42mg Seaweed
Potassium 203mg 89mg Turnip greens
Sodium 29mg 233mg Turnip greens
Zinc 0.14mg 1.23mg Seaweed
Copper 0.253mg 0.13mg Turnip greens
Manganese 0.337mg 0.2mg Turnip greens
Selenium 0.9µg 0.7µg Turnip greens
Vitamin A 7625IU 116IU Turnip greens
Vitamin A RAE 381µg 6µg Turnip greens
Vitamin E 1.88mg 0.87mg Turnip greens
Vitamin C 27.4mg 3mg Turnip greens
Vitamin B1 0.045mg 0.05mg Seaweed
Vitamin B2 0.072mg 0.15mg Seaweed
Vitamin B3 0.411mg 0.47mg Seaweed
Vitamin B5 0.274mg 0.642mg Seaweed
Vitamin B6 0.18mg 0.002mg Turnip greens
Folate 118µg 180µg Seaweed
Vitamin K 367.6µg 66µg Turnip greens
Tryptophan 0.02mg 0.048mg Seaweed
Threonine 0.063mg 0.055mg Turnip greens
Isoleucine 0.059mg 0.076mg Seaweed
Leucine 0.105mg 0.083mg Turnip greens
Lysine 0.074mg 0.082mg Seaweed
Methionine 0.026mg 0.025mg Turnip greens
Phenylalanine 0.07mg 0.043mg Turnip greens
Valine 0.078mg 0.072mg Turnip greens
Histidine 0.028mg 0.024mg Turnip greens
Saturated Fat 0.053g 0.247g Turnip greens
Omega-3 - EPA 0g 0.004g Seaweed
Monounsaturated Fat 0.015g 0.098g Seaweed
Polyunsaturated fat 0.091g 0.047g Turnip greens

Which food is preferable for your diet?

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

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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
36%
Seaweed
Minerals Daily Need Coverage Score
26%
Turnip greens
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.07g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 204mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.194g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.