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  6. Turnip greens vs. Winter squash

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

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Summary of differences between turnip greens and winter squash

  • Winter squash has less vitamin K, vitamin A, folate, vitamin C, copper, vitamin E, calcium, and manganese than turnip greens.
  • Turnip greens covers your daily need for vitamin K, 303% more than winter squash.
  • Turnip greens has 16 times more vitamin E than winter squash. While turnip greens has 1.88mg of vitamin E, winter squash has only 0.12mg.

These are the specific foods used in this comparison Turnip greens, cooked, boiled, drained, without salt and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Turnip greens vs Winter 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.
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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +69.2%
Contains more CalciumCalcium +522.7%
Contains more IronIron +81.8%
Contains more CopperCopper +208.5%
Contains more PhosphorusPhosphorus +52.6%
Contains more ManganeseManganese +80.2%
Contains more SeleniumSelenium +125%
Contains more PotassiumPotassium +18.7%
Contains more ZincZinc +57.1%
Contains less SodiumSodium -96.6%

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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +185.4%
Contains more Vitamin AVitamin A +46%
Contains more Vitamin EVitamin E +1466.7%
Contains more Vitamin B1Vitamin B1 +181.3%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more Vitamin B6Vitamin B6 +11.8%
Contains more Vitamin KVitamin K +8254.5%
Contains more FolateFolate +490%
Contains more Vitamin B3Vitamin B3 +20.4%
Contains more CholineCholine +3433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.067mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Winter squash DV% diff.
Vitamin K 367.6µg 4.4µg 303%
Folate 118µg 20µg 25%
Vitamin C 27.4mg 9.6mg 20%
Copper 0.253mg 0.082mg 19%
Vitamin A 381µg 261µg 13%
Calcium 137mg 22mg 12%
Vitamin E 1.88mg 0.12mg 12%
Manganese 0.337mg 0.187mg 7%
Iron 0.8mg 0.44mg 5%
Fiber 3.5g 2.8g 3%
Vitamin B1 0.045mg 0.016mg 2%
Magnesium 22mg 13mg 2%
Choline 0.3mg 10.6mg 2%
Vitamin B5 0.274mg 0.234mg 1%
Vitamin B3 0.411mg 0.495mg 1%
Selenium 0.9µg 0.4µg 1%
Vitamin B6 0.18mg 0.161mg 1%
Calories 20kcal 37kcal 1%
Sodium 29mg 1mg 1%
Phosphorus 29mg 19mg 1%
Zinc 0.14mg 0.22mg 1%
Potassium 203mg 241mg 1%
Carbs 4.36g 8.85g 1%
Protein 1.14g 0.89g 0%
Fats 0.23g 0.35g 0%
Net carbs 0.86g 6.05g N/A
Sugar 0.53g 3.3g N/A
Vitamin B2 0.072mg 0.067mg 0%
Saturated fat 0.053g 0.072g 0%
Monounsaturated fat 0.015g 0.026g 0%
Polyunsaturated fat 0.091g 0.147g 0%
Tryptophan 0.02mg 0.013mg 0%
Threonine 0.063mg 0.027mg 0%
Isoleucine 0.059mg 0.035mg 0%
Leucine 0.105mg 0.05mg 0%
Lysine 0.074mg 0.033mg 0%
Methionine 0.026mg 0.011mg 0%
Phenylalanine 0.07mg 0.035mg 0%
Valine 0.078mg 0.038mg 0%
Histidine 0.028mg 0.017mg 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
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +28.1%
Contains more OtherOther +52.9%
Contains more FatsFats +52.2%
Contains more CarbsCarbs +103%
~equal in Water ~89.21g

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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains less Sat. FatSaturated fat -26.4%
Contains more Mono. FatMonounsaturated fat +73.3%
Contains more Poly. FatPolyunsaturated fat +61.5%

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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 squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.