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  6. Turnip greens vs. Water chestnuts

Turnip greens vs. Water chestnuts — In-Depth Nutrition Comparison

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What are the differences between Turnip greens and Water chestnuts?

  • Turnip greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Folate, Calcium, and Iron, however, Water chestnuts are richer in Vitamin B6, Potassium, Vitamin B2, and Copper.
  • Turnip greens's daily need coverage for Vitamin K is 306% more.

We used Turnip greens, cooked, boiled, drained, without salt and Waterchestnuts, chinese, (matai), raw types in this article.

Infographic

Turnip greens vs Water chestnuts 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
4
:
5
Water chestnuts
Water chestnuts
Contains more Calcium +1145.5%
Contains more Iron +1233.3%
Contains more Selenium +28.6%
Contains more Phosphorus +117.2%
Contains more Potassium +187.7%
Contains less Sodium -51.7%
Contains more Zinc +257.1%
Contains more Copper +28.9%
Equal in Magnesium - 22
Equal in Manganese - 0.331
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Water chestnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 3% 16% 27% 52% 2% 14% 109% 44% 4%
Contains more Calcium +1145.5%
Contains more Iron +1233.3%
Contains more Selenium +28.6%
Contains more Phosphorus +117.2%
Contains more Potassium +187.7%
Contains less Sodium -51.7%
Contains more Zinc +257.1%
Contains more Copper +28.9%
Equal in Magnesium - 22
Equal in Manganese - 0.331

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
5
:
5
Water chestnuts
Water chestnuts
Contains more Vitamin A +∞%
Contains more Vitamin E +56.7%
Contains more Vitamin C +585%
Contains more Folate +637.5%
Contains more Vitamin K +122433.3%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +82.2%
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%
Water chestnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 24% 0% 14% 35% 47% 19% 29% 76% 12% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +56.7%
Contains more Vitamin C +585%
Contains more Folate +637.5%
Contains more Vitamin K +122433.3%
Contains more Vitamin B1 +211.1%
Contains more Vitamin B2 +177.8%
Contains more Vitamin B3 +143.3%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +82.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Water chestnuts
Water chestnuts
Contains more Fats +130%
Contains more Water +26.9%
Contains more Protein +22.8%
Contains more Carbs +449.1%
Equal in Other - 1.1
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Water chestnuts
24% 73%
Protein: 1.4 g
Fats: 0.1 g
Carbs: 23.94 g
Water: 73.46 g
Other: 1.1 g
Contains more Fats +130%
Contains more Water +26.9%
Contains more Protein +22.8%
Contains more Carbs +449.1%
Equal in Other - 1.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
1
Water chestnuts
Water chestnuts
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +111.6%
Contains less Saturated Fat -50.9%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Water chestnuts
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +650%
Contains more Polyunsaturated fat +111.6%
Contains less Saturated Fat -50.9%

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 Water chestnuts
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 Water chestnuts Opinion
Net carbs 0.86g 20.94g Water chestnuts
Protein 1.14g 1.4g Water chestnuts
Fats 0.23g 0.1g Turnip greens
Carbs 4.36g 23.94g Water chestnuts
Calories 20kcal 97kcal Water chestnuts
Sugar 0.53g 4.8g Turnip greens
Fiber 3.5g 3g Turnip greens
Calcium 137mg 11mg Turnip greens
Iron 0.8mg 0.06mg Turnip greens
Magnesium 22mg 22mg
Phosphorus 29mg 63mg Water chestnuts
Potassium 203mg 584mg Water chestnuts
Sodium 29mg 14mg Water chestnuts
Zinc 0.14mg 0.5mg Water chestnuts
Copper 0.253mg 0.326mg Water chestnuts
Manganese 0.337mg 0.331mg Turnip greens
Selenium 0.9µg 0.7µg Turnip greens
Vitamin A 7625IU 0IU Turnip greens
Vitamin A RAE 381µg 0µg Turnip greens
Vitamin E 1.88mg 1.2mg Turnip greens
Vitamin C 27.4mg 4mg Turnip greens
Vitamin B1 0.045mg 0.14mg Water chestnuts
Vitamin B2 0.072mg 0.2mg Water chestnuts
Vitamin B3 0.411mg 1mg Water chestnuts
Vitamin B5 0.274mg 0.479mg Water chestnuts
Vitamin B6 0.18mg 0.328mg Water chestnuts
Folate 118µg 16µg Turnip greens
Vitamin K 367.6µg 0.3µg Turnip greens
Tryptophan 0.02mg Turnip greens
Threonine 0.063mg Turnip greens
Isoleucine 0.059mg Turnip greens
Leucine 0.105mg Turnip greens
Lysine 0.074mg Turnip greens
Methionine 0.026mg Turnip greens
Phenylalanine 0.07mg Turnip greens
Valine 0.078mg Turnip greens
Histidine 0.028mg Turnip greens
Saturated Fat 0.053g 0.026g Water chestnuts
Monounsaturated Fat 0.015g 0.002g Turnip greens
Polyunsaturated fat 0.091g 0.043g Turnip greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Water chestnuts
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
21%
Water chestnuts
Minerals Daily Need Coverage Score
26%
Turnip greens
27%
Water chestnuts

Comparison summary

Which food contains less Sodium?
Water chestnuts
Water chestnuts contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Water chestnuts
Water chestnuts is lower in Saturated Fat (difference - 0.027g)
Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 4.27g)
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. Water chestnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170066/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.