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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, Folate, Vitamin C, Copper, Vitamin A RAE, Vitamin E , Calcium, and Manganese than Turnip greens.
  • Turnip greens covers your daily need of 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.
Turnip greens
Turnip greens
7
:
3
Winter squash
Winter squash
Contains more Calcium +522.7%
Contains more Iron +81.8%
Contains more Magnesium +69.2%
Contains more Phosphorus +52.6%
Contains more Copper +208.5%
Contains more Manganese +80.2%
Contains more Selenium +125%
Contains more Potassium +18.7%
Contains less Sodium -96.6%
Contains more Zinc +57.1%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +522.7%
Contains more Iron +81.8%
Contains more Magnesium +69.2%
Contains more Phosphorus +52.6%
Contains more Copper +208.5%
Contains more Manganese +80.2%
Contains more Selenium +125%
Contains more Potassium +18.7%
Contains less Sodium -96.6%
Contains more Zinc +57.1%

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
9
:
1
Winter squash
Winter squash
Contains more Vitamin A +46%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +185.4%
Contains more Vitamin B1 +181.3%
Contains more Vitamin B5 +17.1%
Contains more Vitamin B6 +11.8%
Contains more Folate +490%
Contains more Vitamin K +8254.5%
Contains more Vitamin B3 +20.4%
Equal in Vitamin B2 - 0.067
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin A +46%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +185.4%
Contains more Vitamin B1 +181.3%
Contains more Vitamin B5 +17.1%
Contains more Vitamin B6 +11.8%
Contains more Folate +490%
Contains more Vitamin K +8254.5%
Contains more Vitamin B3 +20.4%
Equal in Vitamin B2 - 0.067

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
3
:
2
Winter squash
Winter squash
Contains more Protein +28.1%
Contains more Other +52.9%
Contains more Fats +52.2%
Contains more Carbs +103%
Equal in Water - 89.21
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +28.1%
Contains more Other +52.9%
Contains more Fats +52.2%
Contains more Carbs +103%
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
1
:
2
Winter squash
Winter squash
Contains less Saturated Fat -26.4%
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +61.5%
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains less Saturated Fat -26.4%
Contains more Monounsaturated Fat +73.3%
Contains more Polyunsaturated fat +61.5%

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

All nutrients comparison - raw data values

Nutrient Turnip greens Winter squash Opinion
Net carbs 0.86g 6.05g Winter squash
Protein 1.14g 0.89g Turnip greens
Fats 0.23g 0.35g Winter squash
Carbs 4.36g 8.85g Winter squash
Calories 20kcal 37kcal Winter squash
Sugar 0.53g 3.3g Turnip greens
Fiber 3.5g 2.8g Turnip greens
Calcium 137mg 22mg Turnip greens
Iron 0.8mg 0.44mg Turnip greens
Magnesium 22mg 13mg Turnip greens
Phosphorus 29mg 19mg Turnip greens
Potassium 203mg 241mg Winter squash
Sodium 29mg 1mg Winter squash
Zinc 0.14mg 0.22mg Winter squash
Copper 0.253mg 0.082mg Turnip greens
Manganese 0.337mg 0.187mg Turnip greens
Selenium 0.9µg 0.4µg Turnip greens
Vitamin A 7625IU 5223IU Turnip greens
Vitamin A RAE 381µg 261µg Turnip greens
Vitamin E 1.88mg 0.12mg Turnip greens
Vitamin C 27.4mg 9.6mg Turnip greens
Vitamin B1 0.045mg 0.016mg Turnip greens
Vitamin B2 0.072mg 0.067mg Turnip greens
Vitamin B3 0.411mg 0.495mg Winter squash
Vitamin B5 0.274mg 0.234mg Turnip greens
Vitamin B6 0.18mg 0.161mg Turnip greens
Folate 118µg 20µg Turnip greens
Vitamin K 367.6µg 4.4µg Turnip greens
Tryptophan 0.02mg 0.013mg Turnip greens
Threonine 0.063mg 0.027mg Turnip greens
Isoleucine 0.059mg 0.035mg Turnip greens
Leucine 0.105mg 0.05mg Turnip greens
Lysine 0.074mg 0.033mg Turnip greens
Methionine 0.026mg 0.011mg Turnip greens
Phenylalanine 0.07mg 0.035mg Turnip greens
Valine 0.078mg 0.038mg Turnip greens
Histidine 0.028mg 0.017mg Turnip greens
Saturated Fat 0.053g 0.072g Turnip greens
Monounsaturated Fat 0.015g 0.026g Winter squash
Polyunsaturated fat 0.091g 0.147g Winter squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Winter 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
38%
Winter squash
Minerals Daily Need Coverage Score
26%
Turnip greens
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 28mg)
Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 2.77g)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.019g)
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 is richer in vitamins?
Turnip greens
Turnip greens is relatively richer in vitamins
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 ($)

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.