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  6. Turnip greens vs. Summer squash

Turnip greens vs. Summer squash — In-Depth Nutrition Comparison

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Significant differences between Turnip greens and Summer squash

  • The amount of Vitamin K, Vitamin A RAE, Copper, Folate, Calcium, Vitamin E , Vitamin C, Fiber, Manganese, and Iron in Turnip greens is higher than in Summer squash.
  • Turnip greens covers your daily Vitamin K needs 304% more than Summer squash.
  • Summer squash has 38 times less Vitamin A RAE than Turnip greens. Turnip greens has 381µg of Vitamin A RAE, while Summer squash has 10µg.

Specific food types used in this comparison are Turnip greens, cooked, boiled, drained, without salt and Squash, summer, all varieties, raw.

Infographic

Turnip greens vs Summer squash 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
6
:
4
Summer squash
Summer squash
Contains more Calcium +813.3%
Contains more Iron +128.6%
Contains more Magnesium +29.4%
Contains more Copper +396.1%
Contains more Manganese +92.6%
Contains more Selenium +350%
Contains more Phosphorus +31%
Contains more Potassium +29.1%
Contains less Sodium -93.1%
Contains more Zinc +107.1%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +813.3%
Contains more Iron +128.6%
Contains more Magnesium +29.4%
Contains more Copper +396.1%
Contains more Manganese +92.6%
Contains more Selenium +350%
Contains more Phosphorus +31%
Contains more Potassium +29.1%
Contains less Sodium -93.1%
Contains more Zinc +107.1%

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.
Turnip greens
Turnip greens
6
:
4
Summer squash
Summer squash
Contains more Vitamin A +3712.5%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +61.2%
Contains more Vitamin B5 +76.8%
Contains more Folate +306.9%
Contains more Vitamin K +12153.3%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B6 +21.1%
Equal in Vitamin B1 - 0.048
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%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin A +3712.5%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +61.2%
Contains more Vitamin B5 +76.8%
Contains more Folate +306.9%
Contains more Vitamin K +12153.3%
Contains more Vitamin B2 +97.2%
Contains more Vitamin B3 +18.5%
Contains more Vitamin B6 +21.1%
Equal in Vitamin B1 - 0.048

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
3
:
2
Summer squash
Summer squash
Contains more Fats +27.8%
Contains more Carbs +30.1%
Contains more Other +72.6%
Equal in Protein - 1.21
Equal in Water - 94.64
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Fats +27.8%
Contains more Carbs +30.1%
Contains more Other +72.6%
Equal in Protein - 1.21
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
2
Summer squash
Summer squash
Contains less Saturated Fat -17%
Equal in Monounsaturated Fat - 0.016
Equal in Polyunsaturated fat - 0.089
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains less Saturated Fat -17%
Equal in Monounsaturated Fat - 0.016
Equal in Polyunsaturated fat - 0.089

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

All nutrients comparison - raw data values

Nutrient Turnip greens Summer squash Opinion
Net carbs 0.86g 2.25g Summer squash
Protein 1.14g 1.21g Summer squash
Fats 0.23g 0.18g Turnip greens
Carbs 4.36g 3.35g Turnip greens
Calories 20kcal 16kcal Turnip greens
Fructose 0.95g Summer squash
Sugar 0.53g 2.2g Turnip greens
Fiber 3.5g 1.1g Turnip greens
Calcium 137mg 15mg Turnip greens
Iron 0.8mg 0.35mg Turnip greens
Magnesium 22mg 17mg Turnip greens
Phosphorus 29mg 38mg Summer squash
Potassium 203mg 262mg Summer squash
Sodium 29mg 2mg Summer squash
Zinc 0.14mg 0.29mg Summer squash
Copper 0.253mg 0.051mg Turnip greens
Manganese 0.337mg 0.175mg Turnip greens
Selenium 0.9µg 0.2µg Turnip greens
Vitamin A 7625IU 200IU Turnip greens
Vitamin A RAE 381µg 10µg Turnip greens
Vitamin E 1.88mg 0.12mg Turnip greens
Vitamin C 27.4mg 17mg Turnip greens
Vitamin B1 0.045mg 0.048mg Summer squash
Vitamin B2 0.072mg 0.142mg Summer squash
Vitamin B3 0.411mg 0.487mg Summer squash
Vitamin B5 0.274mg 0.155mg Turnip greens
Vitamin B6 0.18mg 0.218mg Summer squash
Folate 118µg 29µg Turnip greens
Vitamin K 367.6µg 3µg Turnip greens
Tryptophan 0.02mg 0.011mg Turnip greens
Threonine 0.063mg 0.028mg Turnip greens
Isoleucine 0.059mg 0.042mg Turnip greens
Leucine 0.105mg 0.069mg Turnip greens
Lysine 0.074mg 0.065mg Turnip greens
Methionine 0.026mg 0.017mg Turnip greens
Phenylalanine 0.07mg 0.041mg Turnip greens
Valine 0.078mg 0.053mg Turnip greens
Histidine 0.028mg 0.025mg Turnip greens
Saturated Fat 0.053g 0.044g Summer squash
Monounsaturated Fat 0.015g 0.016g Summer squash
Polyunsaturated fat 0.091g 0.089g Turnip greens

Which food is preferable for your diet?

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

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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%
Summer squash
Minerals Daily Need Coverage Score
26%
Turnip greens
12%
Summer squash

Comparison summary

Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 1.67g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Turnip greens
Turnip greens is relatively richer in minerals
Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.009g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.