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  6. Turnip greens vs. Spirulina

Turnip greens vs. Spirulina — In-Depth Nutrition Comparison

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A recap on differences between Turnip greens and Spirulina

  • Turnip greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Folate, Calcium, and Fiber, yet Spirulina is higher in Copper, Iron, Vitamin B2, and Vitamin B1.
  • Turnip greens covers your daily Vitamin K needs 304% more than Spirulina.
  • Turnip greens contains 127 times more Vitamin A RAE than Spirulina. While Turnip greens contains 381µg of Vitamin A RAE, Spirulina contains only 3µg.

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

Infographic

Turnip greens vs Spirulina 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
7
:
3
Spirulina
Spirulina
Contains more Calcium +1041.7%
Contains more Magnesium +15.8%
Contains more Phosphorus +163.6%
Contains more Potassium +59.8%
Contains less Sodium -70.4%
Contains more Manganese +81.2%
Contains more Selenium +28.6%
Contains more Iron +248.8%
Contains more Zinc +42.9%
Contains more Copper +136%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +1041.7%
Contains more Magnesium +15.8%
Contains more Phosphorus +163.6%
Contains more Potassium +59.8%
Contains less Sodium -70.4%
Contains more Manganese +81.2%
Contains more Selenium +28.6%
Contains more Iron +248.8%
Contains more Zinc +42.9%
Contains more Copper +136%

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
6
:
4
Spirulina
Spirulina
Contains more Vitamin A +13516.1%
Contains more Vitamin E +283.7%
Contains more Vitamin C +2944.4%
Contains more Vitamin B6 +429.4%
Contains more Folate +1211.1%
Contains more Vitamin K +14604%
Contains more Vitamin B1 +393.3%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +191%
Contains more Vitamin B5 +18.6%
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%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +13516.1%
Contains more Vitamin E +283.7%
Contains more Vitamin C +2944.4%
Contains more Vitamin B6 +429.4%
Contains more Folate +1211.1%
Contains more Vitamin K +14604%
Contains more Vitamin B1 +393.3%
Contains more Vitamin B2 +375%
Contains more Vitamin B3 +191%
Contains more Vitamin B5 +18.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
3
:
2
Spirulina
Spirulina
Contains more Carbs +80.2%
Contains more Other +78.3%
Contains more Protein +419.3%
Contains more Fats +69.6%
Equal in Water - 90.67
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +80.2%
Contains more Other +78.3%
Contains more Protein +419.3%
Contains more Fats +69.6%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -60.7%
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +16.5%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -60.7%
Contains more Monounsaturated Fat +126.7%
Contains more Polyunsaturated fat +16.5%

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 Spirulina
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar 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 Spirulina Opinion
Net carbs 0.86g 2.02g Spirulina
Protein 1.14g 5.92g Spirulina
Fats 0.23g 0.39g Spirulina
Carbs 4.36g 2.42g Turnip greens
Calories 20kcal 26kcal Spirulina
Sugar 0.53g 0.3g Spirulina
Fiber 3.5g 0.4g Turnip greens
Calcium 137mg 12mg Turnip greens
Iron 0.8mg 2.79mg Spirulina
Magnesium 22mg 19mg Turnip greens
Phosphorus 29mg 11mg Turnip greens
Potassium 203mg 127mg Turnip greens
Sodium 29mg 98mg Turnip greens
Zinc 0.14mg 0.2mg Spirulina
Copper 0.253mg 0.597mg Spirulina
Manganese 0.337mg 0.186mg Turnip greens
Selenium 0.9µg 0.7µg Turnip greens
Vitamin A 7625IU 56IU Turnip greens
Vitamin A RAE 381µg 3µg Turnip greens
Vitamin E 1.88mg 0.49mg Turnip greens
Vitamin C 27.4mg 0.9mg Turnip greens
Vitamin B1 0.045mg 0.222mg Spirulina
Vitamin B2 0.072mg 0.342mg Spirulina
Vitamin B3 0.411mg 1.196mg Spirulina
Vitamin B5 0.274mg 0.325mg Spirulina
Vitamin B6 0.18mg 0.034mg Turnip greens
Folate 118µg 9µg Turnip greens
Vitamin K 367.6µg 2.5µg Turnip greens
Tryptophan 0.02mg 0.096mg Spirulina
Threonine 0.063mg 0.306mg Spirulina
Isoleucine 0.059mg 0.331mg Spirulina
Leucine 0.105mg 0.509mg Spirulina
Lysine 0.074mg 0.312mg Spirulina
Methionine 0.026mg 0.118mg Spirulina
Phenylalanine 0.07mg 0.286mg Spirulina
Valine 0.078mg 0.362mg Spirulina
Histidine 0.028mg 0.112mg Spirulina
Saturated Fat 0.053g 0.135g Turnip greens
Monounsaturated Fat 0.015g 0.034g Spirulina
Polyunsaturated fat 0.091g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Spirulina
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
18%
Spirulina
Minerals Daily Need Coverage Score
26%
Turnip greens
38%
Spirulina

Comparison summary

Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.082g)
Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.23g)
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.