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  6. Turnip greens vs. Winter melon

Turnip greens vs. Winter melon — In-Depth Nutrition Comparison

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Important differences between turnip greens and winter melon

  • Winter melon has less vitamin A, folate, copper, vitamin C, manganese, calcium, vitamin B6, and potassium.
  • Turnip greens's daily need coverage for vitamin A is 153% more.
  • Turnip greens has 34 times more potassium than winter melon. Turnip greens has 203mg of potassium, while winter melon has 6mg.

The food varieties used in the comparison are Turnip greens, cooked, boiled, drained, without salt and Waxgourd, (chinese preserving melon), raw.

Infographic

Turnip greens vs Winter melon 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +120%
Contains more CalciumCalcium +621.1%
Contains more PotassiumPotassium +3283.3%
Contains more IronIron +100%
Contains more CopperCopper +1000%
Contains more PhosphorusPhosphorus +52.6%
Contains less SodiumSodium -73.9%
Contains more ManganeseManganese +481%
Contains more SeleniumSelenium +350%
Contains more ZincZinc +335.7%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin CVitamin C +110.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.5%
Contains more Vitamin B5Vitamin B5 +106%
Contains more Vitamin B6Vitamin B6 +414.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2260%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +52.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Winter melon DV% diff.
Vitamin K 367.6µg 306%
Vitamin A 381µg 0µg 42%
Folate 118µg 5µg 28%
Copper 0.253mg 0.023mg 26%
Vitamin C 27.4mg 13mg 16%
Vitamin E 1.88mg 13%
Manganese 0.337mg 0.058mg 12%
Calcium 137mg 19mg 12%
Vitamin B6 0.18mg 0.035mg 11%
Potassium 203mg 6mg 6%
Iron 0.8mg 0.4mg 5%
Zinc 0.14mg 0.61mg 4%
Sodium 29mg 111mg 4%
Magnesium 22mg 10mg 3%
Vitamin B2 0.072mg 0.11mg 3%
Vitamin B5 0.274mg 0.133mg 3%
Fiber 3.5g 2.9g 2%
Phosphorus 29mg 19mg 1%
Selenium 0.9µg 0.2µg 1%
Protein 1.14g 0.4g 1%
Calories 20kcal 13kcal 0%
Fats 0.23g 0.2g 0%
Carbs 4.36g 3g 0%
Net carbs 0.86g 0.1g N/A
Sugar 0.53g N/A
Vitamin B1 0.045mg 0.04mg 0%
Vitamin B3 0.411mg 0.4mg 0%
Choline 0.3mg 0%
Saturated fat 0.053g 0.016g 0%
Monounsaturated fat 0.015g 0.037g 0%
Polyunsaturated fat 0.091g 0.087g 0%
Tryptophan 0.02mg 0.002mg 0%
Threonine 0.063mg 0%
Isoleucine 0.059mg 0%
Leucine 0.105mg 0%
Lysine 0.074mg 0.009mg 0%
Methionine 0.026mg 0.003mg 0%
Phenylalanine 0.07mg 0%
Valine 0.078mg 0%
Histidine 0.028mg 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% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +185%
Contains more FatsFats +15%
Contains more CarbsCarbs +45.3%
Contains more OtherOther +256.7%
~equal in Water ~96.1g

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains less Sat. FatSaturated fat -69.8%
Contains more Mono. FatMonounsaturated fat +146.7%
~equal in Polyunsaturated fat ~0.087g

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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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.