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  6. Turnip greens vs. Spinach raw

Turnip greens vs. Spinach raw — In-Depth Nutrition Comparison

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What are the main differences between turnip greens and spinach raw?

  • Turnip greens is richer in copper and fiber, while spinach raw is higher in vitamin K, vitamin A, manganese, iron, folate, magnesium, potassium, and vitamin B2.
  • Spinach raw's daily need coverage for vitamin K is 96% higher.
  • Spinach raw has 2 times less copper than turnip greens. Turnip greens has 0.253mg of copper, while spinach raw has 0.13mg.

We used Turnip greens, cooked, boiled, drained, without salt and Spinach, raw types in this comparison.

Infographic

Turnip greens vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more CalciumCalcium +38.4%
Contains more CopperCopper +94.6%
Contains less SodiumSodium -63.3%
Contains more MagnesiumMagnesium +259.1%
Contains more PotassiumPotassium +174.9%
Contains more IronIron +238.8%
Contains more ZincZinc +278.6%
Contains more PhosphorusPhosphorus +69%
Contains more ManganeseManganese +166.2%
Contains more SeleniumSelenium +11.1%

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% 127% 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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +321.5%
Contains more Vitamin AVitamin A +23.1%
Contains more Vitamin B1Vitamin B1 +73.3%
Contains more Vitamin B2Vitamin B2 +162.5%
Contains more Vitamin B3Vitamin B3 +76.2%
Contains more Vitamin KVitamin K +31.4%
Contains more FolateFolate +64.4%
Contains more CholineCholine +6333.3%
~equal in Vitamin C ~28.1mg
~equal in Vitamin E ~2.03mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.195mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Spinach raw DV% diff.
Vitamin K 367.6µg 482.9µg 96%
Iron 0.8mg 2.71mg 24%
Manganese 0.337mg 0.897mg 24%
Folate 118µg 194µg 19%
Magnesium 22mg 79mg 14%
Copper 0.253mg 0.13mg 14%
Vitamin A 381µg 469µg 10%
Potassium 203mg 558mg 10%
Vitamin B2 0.072mg 0.189mg 9%
Fiber 3.5g 2.2g 5%
Calcium 137mg 99mg 4%
Zinc 0.14mg 0.53mg 4%
Vitamin B5 0.274mg 0.065mg 4%
Phosphorus 29mg 49mg 3%
Choline 0.3mg 19.3mg 3%
Protein 1.14g 2.86g 3%
Vitamin B1 0.045mg 0.078mg 3%
Vitamin B3 0.411mg 0.724mg 2%
Sodium 29mg 79mg 2%
Vitamin B6 0.18mg 0.195mg 1%
Vitamin C 27.4mg 28.1mg 1%
Vitamin E 1.88mg 2.03mg 1%
Calories 20kcal 23kcal 0%
Fats 0.23g 0.39g 0%
Carbs 4.36g 3.63g 0%
Net carbs 0.86g 1.43g N/A
Sugar 0.53g 0.42g N/A
Selenium 0.9µg 1µg 0%
Saturated fat 0.053g 0.063g 0%
Monounsaturated fat 0.015g 0.01g 0%
Polyunsaturated fat 0.091g 0.165g 0%
Tryptophan 0.02mg 0.039mg 0%
Threonine 0.063mg 0.122mg 0%
Isoleucine 0.059mg 0.147mg 0%
Leucine 0.105mg 0.223mg 0%
Lysine 0.074mg 0.174mg 0%
Methionine 0.026mg 0.053mg 0%
Phenylalanine 0.07mg 0.129mg 0%
Valine 0.078mg 0.161mg 0%
Histidine 0.028mg 0.064mg 0%
Fructose 0.15g 0%

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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +20.1%
Contains more ProteinProtein +150.9%
Contains more FatsFats +69.6%
Contains more OtherOther +60.7%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains less Sat. FatSaturated fat -15.9%
Contains more Mono. FatMonounsaturated fat +50%
Contains more Poly. FatPolyunsaturated fat +81.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.