Turnip greens vs. Spinach — Health Impact and Nutrition Comparison
Summary
Compared with turnip greens, spinach has higher vitamin K, iron, manganese, vitamin A RAE, magnesium, vitamin B2, potassium, and folate levels. Notably, spinach provides 105% more daily coverage of vitamin K than turnip greens. However, turnip greens are rich in vitamin C and copper. Despite their higher vitamin C content, turnip greens contain only 0.8mg of iron compared to spinach's 3.57mg.
Table of contents
Introduction
Two examples of leafy green veggies are spinach and turnip greens. The primary distinctions and similarities between these two types of greens will be covered in this article, emphasizing nutrition and health.
Classification
Spinach (Spinacia oleracea) belongs to the Amaranthaceae family and the Spinacia genus, sharing botanical ties with vegetables like garden beets and chards. Additionally, although not a vegetable, quinoa is part of the same family; on the other hand, turnip greens are members of the Brassica family, and turnips belong to the Rapa genus within this family. Often called turnip tops, these greens share their botanical lineage with various cruciferous vegetables.
Appearance
Turnip greens and spinach have easily distinguishable characteristics. Spinach has small, rounded, triangular dark-green leaves, while turnips have smaller, typically bright green leaves.
Taste and Use
As it cooks, spinach's taste intensifies due to its higher density. Turnip greens, on the other hand, have a very mild flavor or a slightly bitter taste. The stems are edible but challenging, so they are often removed before cooking. These greens can be steam-cooked, boiled, or served raw in a salad or on sandwiches. Other aromatic ingredients like garlic, lemon, turkey bacon, bone broth, black pepper, and cheese go nicely with these greens.
Nutrition
This article's nutritional data is given for 100g of cooked spinach and turnip greens. Both are boiled, drained and contain no added salt. One cup of turnip greens weighs around 144g, whereas the same amount of spinach weighs around 180g.
Macronutrients and Calories
Because they are high in water content, spinach and turnip greens, like other vegetables, are not particularly dense in nutrients. Turnip greens comprise 93% water and 5% nutrients, but spinach is a bit denser, with 90% water and 10% nutrients.
These veggies are mainly composed of carbohydrates, with protein, which has very little fat, coming in second.
Macronutrient Comparison
Calories
Turnip greens and spinach are low in calories; turnip greens contain fewer calories.
A 100-gram portion of spinach has 23 calories, compared to turnip greens' 20 calories per 100 grams.
Protein
Spinach is about twice as rich in protein, containing 2.9g per 100g serving. Turnip greens contain 1.14g of protein in the same serving size. Both are not the best sources of protein.
Fats
Turnip greens and spinach contain less than 1g of fat per 100g serving.
Fat Type Comparison
Carbohydrates
Turnip greens are slightly higher in total carbs than spinach. Turnip greens contain 4.36 g of total carbs, whereas spinach contains 3.75g per 100g serving.
Among the carbohydrates in turnip greens, dietary fiber makes up 3,5 g, and sugars make up 0.53 g; in spinach, dietary fiber makes up 2.4g, and sugars make up 0.43g.
Vitamins
Spinach is two times richer in vitamin B1 (thiamin), three times richer in vitamin B2 (riboflavin), and 1.5 times richer in vitamin K, folate, and vitamin A than turnip greens. Spinach covers the recommended daily value of folate by 37%.
On the other hand, turnip greens are richer in vitamin C and slightly richer in vitamin B5. However, both have almost the same quantity of vitamin E, B3 (niacin), and B6.
Vitamin Comparison
Minerals
Spinach is over 2.5 times richer in manganese, two times richer in phosphorus and potassium, four times richer in iron and magnesium, and five times richer in zinc.
Spinach is also richer in selenium, whereas turnip greens are more prosperous in sodium and copper. Both contain similar levels of calcium (136 milligrams).
Mineral Comparison
Oxalates
The oxalate content of spinach is 490mg per 100 grams, and the oxalate content of turnip greens is 50mg per 100 grams. They are both considered to be high in oxalates.
Acidity
Spinach and turnip greens have PRAL values of -10.3 and -3.6, respectively. This shows us that spinach is significantly more alkaline-forming compared to turnip greens.
Weight Loss and Diets
Both fit into low-calorie diets just as well. Low-carb, low-fat, and high-fiber diets may favor spinach. Additionally, spinach is a superior option for a diet low in salt.
Both fit into anti-inflammatory diets, the Dukan diet's "Cruise" and "Consolidation" stages, and the keto, Atkins, and Mediterranean diets.
Thylakoids are plant components found in leafy greens. Studies have shown them to increase fullness and decrease appetite, which lowers food intake and aids in reducing body fat and weight. In addition, thylakoids may control intestinal glucose absorption and function as a probiotic for the bacteria in the colon (1).
Health Benefits
Cardiovascular Health
While specific research on turnip greens is still limited, studies on leafy green vegetables, including spinach, suggest promising cardiovascular health benefits. Intake of leafy greens has been associated with a lower incidence of cardiovascular disease, serving as a potential first-line prevention method (2). Recent in vitro and in vivo research highlights turnip greens' anti-inflammatory and antioxidant characteristics, contributing to overall health (3). Spinach, in particular, is noted for its cardiovascular benefits, potentially reducing the risk of myocardial infarction, stroke, and overall cardiovascular mortality (4). The high nitrate content in spinach may also improve vascular health by reducing high blood pressure and arterial stiffness (5).
Diabetes
Although turnip greens' precise glycemic index values are unknown, it is reasonable to assume that they have low values given their high dietary fiber and low net carbohydrate content. Turnip leaf aqueous extract can lower blood sugar levels in diabetic rats (6). Alpha-lipoic acid, an antioxidant, is also present in turnip greens. Research has demonstrated that doing this can decrease blood sugar levels, improve insulin sensitivity, and shield diabetic patients from the damaging effects of oxidative stress by free radicals (7). Similarly, spinach, known for its low sugar content and low glycemic index, possesses properties that contribute to diabetes prevention. The nitrates in spinach have been studied for their ability to improve insulin resistance, enhance nitrate status, regulate blood lipid levels, reduce inflammation, and improve protective endothelial function (8). Moreover, spinach leaves exhibit hypoglycemic qualities by lowering blood glucose levels after meals (9).
Cancer
Green-leafed vegetables, including turnip greens and spinach, are abundant in phytochemicals that help prevent cancer. Turnip leaves, in particular, contain glucosinolates, a chemical compound associated with effectively reducing the risk of cancer (10). Studies provide probable evidence that dietary fiber, found in abundance in both turnip greens and spinach, can decrease the risk of breast cancer (11). Additionally, non-starchy vegetables, including these leafy greens, show probable evidence to reduce the risk of aerodigestive cancers such as those affecting the mouth, pharynx, larynx, esophagus, lung, stomach, and colorectal areas (12). Furthermore, spinach has a high antioxidant content, which may help prevent cancer (13).
Downsides and risks
Though spinach and other green leafy vegetables are typically considered very healthful, there are a few things to remember. High concentrations of vitamin K1, essential for blood clotting and may interact with blood-thinning drugs like warfarin, are found in spinach (14). However, the information that is now available points to the possibility that initiating vitamin K antagonist medication may not require changing eating habits. The high oxalates and calcium content of spinach raise further concerns since it may exacerbate kidney stone development. People more susceptible to kidney stones should consume spinach in moderation (15).
Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4539357/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8756059/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7888597/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986475/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525132/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4418064/
- https://pubmed.ncbi.nlm.nih.gov/22125537/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5018658/
- https://pubmed.ncbi.nlm.nih.gov/32521451/
- https://www.frontiersin.org/articles/10.3389/fnut.2021.721733/full
- https://www.aicr.org/cancer-prevention/food-facts/spinach-and-cancer/
- https://www.aicr.org/cancer-prevention/food-facts/spinach-and-cancer/
- https://pubmed.ncbi.nlm.nih.gov/25711533/
- https://pubmed.ncbi.nlm.nih.gov/24383939/
- https://pubmed.ncbi.nlm.nih.gov/8335871/
Infographic
Comparison summary table
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0.86g | 1.35g |
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| Protein | 1.14g | 2.97g |
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| Fats | 0.23g | 0.26g |
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| Carbs | 4.36g | 3.75g |
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| Calories | 20kcal | 23kcal |
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| Sugar | 0.53g | 0.43g |
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| Fiber | 3.5g | 2.4g |
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| Calcium | 137mg | 136mg |
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| Iron | 0.8mg | 3.57mg |
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| Magnesium | 22mg | 87mg |
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| Phosphorus | 29mg | 56mg |
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| Potassium | 203mg | 466mg |
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| Sodium | 29mg | 70mg |
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| Zinc | 0.14mg | 0.76mg |
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| Copper | 0.253mg | 0.174mg |
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| Manganese | 0.337mg | 0.935mg |
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| Selenium | 0.9µg | 1.5µg |
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| Vitamin A | 7625IU | 10481IU |
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| Vitamin A RAE | 381µg | 524µg |
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| Vitamin E | 1.88mg | 2.08mg |
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| Vitamin C | 27.4mg | 9.8mg |
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| Vitamin B1 | 0.045mg | 0.095mg |
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| Vitamin B2 | 0.072mg | 0.236mg |
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| Vitamin B3 | 0.411mg | 0.49mg |
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| Vitamin B5 | 0.274mg | 0.145mg |
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| Vitamin B6 | 0.18mg | 0.242mg |
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| Folate | 118µg | 146µg |
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| Vitamin K | 367.6µg | 493.6µg |
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| Tryptophan | 0.02mg | 0.04mg |
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| Threonine | 0.063mg | 0.127mg |
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| Isoleucine | 0.059mg | 0.152mg |
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| Leucine | 0.105mg | 0.231mg |
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| Lysine | 0.074mg | 0.182mg |
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| Methionine | 0.026mg | 0.055mg |
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| Phenylalanine | 0.07mg | 0.134mg |
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| Valine | 0.078mg | 0.168mg |
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| Histidine | 0.028mg | 0.066mg |
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| Saturated Fat | 0.053g | 0.043g |
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| Monounsaturated Fat | 0.015g | 0.006g |
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| Polyunsaturated fat | 0.091g | 0.109g |
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Which food is preferable for your diet?
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/nutrients
- Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.