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  6. Turnip greens vs. Zucchini

Turnip greens vs. Zucchini — In-Depth Nutrition Comparison

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What are the main differences between Turnip greens and Zucchini?

  • Turnip greens has more Vitamin K, Vitamin A RAE, Folate, Copper, Calcium, Vitamin E , Vitamin C, Fiber, Manganese, and Iron than Zucchini.
  • Turnip greens's daily need coverage for Vitamin K is 303% higher.
  • Zucchini has 38 times less Vitamin A RAE than Turnip greens. Turnip greens has 381µg of Vitamin A RAE, while Zucchini has 10µg.

We used Turnip greens, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw types in this comparison.

Infographic

Turnip greens vs Zucchini 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
Zucchini
Zucchini
Contains more Calcium +756.3%
Contains more Iron +116.2%
Contains more Magnesium +22.2%
Contains more Copper +377.4%
Contains more Manganese +90.4%
Contains more Selenium +350%
Contains more Phosphorus +31%
Contains more Potassium +28.6%
Contains less Sodium -72.4%
Contains more Zinc +128.6%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +756.3%
Contains more Iron +116.2%
Contains more Magnesium +22.2%
Contains more Copper +377.4%
Contains more Manganese +90.4%
Contains more Selenium +350%
Contains more Phosphorus +31%
Contains more Potassium +28.6%
Contains less Sodium -72.4%
Contains more Zinc +128.6%

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.
Turnip greens
Turnip greens
7
:
2
Zucchini
Zucchini
Contains more Vitamin A +3712.5%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +53.1%
Contains more Vitamin B5 +34.3%
Contains more Vitamin B6 +10.4%
Contains more Folate +391.7%
Contains more Vitamin K +8448.8%
Contains more Vitamin B2 +30.6%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451
Equal in Vitamin B6 - 0.163
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%
Zucchini
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% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +3712.5%
Contains more Vitamin E +1466.7%
Contains more Vitamin C +53.1%
Contains more Vitamin B5 +34.3%
Contains more Vitamin B6 +10.4%
Contains more Folate +391.7%
Contains more Vitamin K +8448.8%
Contains more Vitamin B2 +30.6%
Equal in Vitamin B1 - 0.045
Equal in Vitamin B3 - 0.451
Equal in Vitamin B6 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
3
Zucchini
Zucchini
Contains more Carbs +40.2%
Contains more Other +87.7%
Contains more Fats +39.1%
Equal in Protein - 1.21
Equal in Water - 94.79
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Carbs +40.2%
Contains more Other +87.7%
Contains more Fats +39.1%
Equal in Protein - 1.21
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turnip greens
Turnip greens
2
:
0
Zucchini
Zucchini
Contains less Saturated Fat -36.9%
Contains more Monounsaturated Fat +36.4%
Equal in Polyunsaturated fat - 0.091
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -36.9%
Contains more Monounsaturated Fat +36.4%
Equal in Polyunsaturated fat - 0.091

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

All nutrients comparison - raw data values

Nutrient Turnip greens Zucchini Opinion
Net carbs 0.86g 2.11g Zucchini
Protein 1.14g 1.21g Zucchini
Fats 0.23g 0.32g Zucchini
Carbs 4.36g 3.11g Turnip greens
Calories 20kcal 17kcal Turnip greens
Fructose 1.38g Zucchini
Sugar 0.53g 2.5g Turnip greens
Fiber 3.5g 1g Turnip greens
Calcium 137mg 16mg Turnip greens
Iron 0.8mg 0.37mg Turnip greens
Magnesium 22mg 18mg Turnip greens
Phosphorus 29mg 38mg Zucchini
Potassium 203mg 261mg Zucchini
Sodium 29mg 8mg Zucchini
Zinc 0.14mg 0.32mg Zucchini
Copper 0.253mg 0.053mg Turnip greens
Manganese 0.337mg 0.177mg 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 17.9mg Turnip greens
Vitamin B1 0.045mg 0.045mg
Vitamin B2 0.072mg 0.094mg Zucchini
Vitamin B3 0.411mg 0.451mg Zucchini
Vitamin B5 0.274mg 0.204mg Turnip greens
Vitamin B6 0.18mg 0.163mg Turnip greens
Folate 118µg 24µg Turnip greens
Vitamin K 367.6µg 4.3µg Turnip greens
Tryptophan 0.02mg 0.01mg Turnip greens
Threonine 0.063mg 0.029mg Turnip greens
Isoleucine 0.059mg 0.044mg Turnip greens
Leucine 0.105mg 0.071mg Turnip greens
Lysine 0.074mg 0.067mg Turnip greens
Methionine 0.026mg 0.018mg Turnip greens
Phenylalanine 0.07mg 0.043mg Turnip greens
Valine 0.078mg 0.054mg Turnip greens
Histidine 0.028mg 0.026mg Turnip greens
Saturated Fat 0.053g 0.084g Turnip greens
Monounsaturated Fat 0.015g 0.011g Turnip greens
Polyunsaturated fat 0.091g 0.091g
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turnip greens Zucchini
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
16%
Zucchini
Minerals Daily Need Coverage Score
26%
Turnip greens
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 21mg)
Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.031g)
Which food is lower in glycemic index?
Turnip greens
Turnip greens is lower in glycemic index (difference - 15)
Which food is cheaper?
Turnip greens
Turnip greens is cheaper (difference - $0.4)
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)

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.