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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, Manganese, Iron, Folate, Magnesium, Potassium, Vitamin A RAE, 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.
Contains more Calcium +38.4%
Contains less Sodium -63.3%
Contains more Copper +94.6%
Contains more Iron +238.8%
Contains more Magnesium +259.1%
Contains more Phosphorus +69%
Contains more Potassium +174.9%
Contains more Zinc +278.6%
Contains more Manganese +166.2%
Contains more Selenium +11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Calcium +38.4%
Contains less Sodium -63.3%
Contains more Copper +94.6%
Contains more Iron +238.8%
Contains more Magnesium +259.1%
Contains more Phosphorus +69%
Contains more Potassium +174.9%
Contains more Zinc +278.6%
Contains more Manganese +166.2%
Contains more Selenium +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.
:
Contains more Vitamin B5 +321.5%
Contains more Vitamin A +23%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +162.5%
Contains more Vitamin B3 +76.2%
Contains more Folate +64.4%
Contains more Choline +6333.3%
Contains more Vitamin K +31.4%
Equal in Vitamin E - 2.03
Equal in Vitamin C - 28.1
Equal in Vitamin B6 - 0.195
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 458% 38% 0% 92% 12% 17% 8% 17% 42% 89% 0% 1% 920%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Contains more Vitamin B5 +321.5%
Contains more Vitamin A +23%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +162.5%
Contains more Vitamin B3 +76.2%
Contains more Folate +64.4%
Contains more Choline +6333.3%
Contains more Vitamin K +31.4%
Equal in Vitamin E - 2.03
Equal in Vitamin C - 28.1
Equal in Vitamin B6 - 0.195

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +20.1%
Contains more Protein +150.9%
Contains more Fats +69.6%
Contains more Other +60.7%
Equal in Water - 91.4
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 Carbs +20.1%
Contains more Protein +150.9%
Contains more Fats +69.6%
Contains more Other +60.7%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -15.9%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +81.3%
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains less Saturated Fat -15.9%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +81.3%

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

All nutrients comparison - raw data values

Nutrient Turnip greens Spinach raw Opinion
Net carbs 0.86g 1.43g Spinach raw
Protein 1.14g 2.86g Spinach raw
Fats 0.23g 0.39g Spinach raw
Carbs 4.36g 3.63g Turnip greens
Calories 20kcal 23kcal Spinach raw
Fructose 0.15g Spinach raw
Sugar 0.53g 0.42g Spinach raw
Fiber 3.5g 2.2g Turnip greens
Calcium 137mg 99mg Turnip greens
Iron 0.8mg 2.71mg Spinach raw
Magnesium 22mg 79mg Spinach raw
Phosphorus 29mg 49mg Spinach raw
Potassium 203mg 558mg Spinach raw
Sodium 29mg 79mg Turnip greens
Zinc 0.14mg 0.53mg Spinach raw
Copper 0.253mg 0.13mg Turnip greens
Manganese 0.337mg 0.897mg Spinach raw
Selenium 0.9µg 1µg Spinach raw
Vitamin A 7625IU 9377IU Spinach raw
Vitamin A RAE 381µg 469µg Spinach raw
Vitamin E 1.88mg 2.03mg Spinach raw
Vitamin C 27.4mg 28.1mg Spinach raw
Vitamin B1 0.045mg 0.078mg Spinach raw
Vitamin B2 0.072mg 0.189mg Spinach raw
Vitamin B3 0.411mg 0.724mg Spinach raw
Vitamin B5 0.274mg 0.065mg Turnip greens
Vitamin B6 0.18mg 0.195mg Spinach raw
Folate 118µg 194µg Spinach raw
Choline 0.3mg 19.3mg Spinach raw
Vitamin K 367.6µg 482.9µg Spinach raw
Tryptophan 0.02mg 0.039mg Spinach raw
Threonine 0.063mg 0.122mg Spinach raw
Isoleucine 0.059mg 0.147mg Spinach raw
Leucine 0.105mg 0.223mg Spinach raw
Lysine 0.074mg 0.174mg Spinach raw
Methionine 0.026mg 0.053mg Spinach raw
Phenylalanine 0.07mg 0.129mg Spinach raw
Valine 0.078mg 0.161mg Spinach raw
Histidine 0.028mg 0.064mg Spinach raw
Saturated Fat 0.053g 0.063g Turnip greens
Monounsaturated Fat 0.015g 0.01g Turnip greens
Polyunsaturated fat 0.091g 0.165g Spinach raw

Which food is preferable for your diet?

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

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
168%
Spinach raw
Minerals Daily Need Coverage Score
26%
Turnip greens
45%
Spinach raw

Comparison summary

Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.01g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.2)
Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.11g)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
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. 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.