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  6. Wakame vs. Turnip greens

Wakame vs. Turnip greens — In-Depth Nutrition Comparison

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How are Wakame and Turnip greens different?

  • Wakame has more Manganese, Magnesium, Folate, Iron, and Vitamin B2, however, Turnip greens is richer in Vitamin K, Vitamin A RAE, Vitamin C, and Vitamin B6.
  • Turnip greens covers your daily need of Vitamin K 302% more than Wakame.
  • Wakame has 30 times more Sodium than Turnip greens. Wakame has 872mg of Sodium, while Turnip greens has 29mg.

Seaweed, wakame, raw and Turnip greens, cooked, boiled, drained, without salt types were used in this article.

Infographic

Wakame vs Turnip greens 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.
Wakame
Wakame
7
:
3
Turnip greens
Turnip greens
Contains more Iron +172.5%
Contains more Magnesium +386.4%
Contains more Phosphorus +175.9%
Contains more Zinc +171.4%
Contains more Copper +12.3%
Contains more Manganese +315.4%
Contains more Potassium +306%
Contains less Sodium -96.7%
Contains more Selenium +28.6%
Equal in Calcium - 137
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Turnip greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 30% 16% 13% 18% 4% 4% 85% 44% 5%
Contains more Iron +172.5%
Contains more Magnesium +386.4%
Contains more Phosphorus +175.9%
Contains more Zinc +171.4%
Contains more Copper +12.3%
Contains more Manganese +315.4%
Contains more Potassium +306%
Contains less Sodium -96.7%
Contains more Selenium +28.6%
Equal in Calcium - 137

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.
Wakame
Wakame
5
:
5
Turnip greens
Turnip greens
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +219.4%
Contains more Vitamin B3 +289.3%
Contains more Vitamin B5 +154.4%
Contains more Folate +66.1%
Contains more Vitamin A +2018.1%
Contains more Vitamin E +88%
Contains more Vitamin C +813.3%
Contains more Vitamin B6 +8900%
Contains more Vitamin K +6835.8%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +219.4%
Contains more Vitamin B3 +289.3%
Contains more Vitamin B5 +154.4%
Contains more Folate +66.1%
Contains more Vitamin A +2018.1%
Contains more Vitamin E +88%
Contains more Vitamin C +813.3%
Contains more Vitamin B6 +8900%
Contains more Vitamin K +6835.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
4
:
1
Turnip greens
Turnip greens
Contains more Protein +165.8%
Contains more Fats +178.3%
Contains more Carbs +109.6%
Contains more Other +572.9%
Contains more Water +16.5%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Turnip greens
4% 93%
Protein: 1.14 g
Fats: 0.23 g
Carbs: 4.36 g
Water: 93.2 g
Other: 1.07 g
Contains more Protein +165.8%
Contains more Fats +178.3%
Contains more Carbs +109.6%
Contains more Other +572.9%
Contains more Water +16.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Turnip greens
Turnip greens
Contains more Monounsaturated Fat +286.7%
Contains more Polyunsaturated fat +139.6%
Contains less Saturated Fat -59.2%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Turnip greens
33% 9% 57%
Saturated Fat: 0.053 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +286.7%
Contains more Polyunsaturated fat +139.6%
Contains less Saturated Fat -59.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wakame Turnip greens
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wakame Turnip greens Opinion
Net carbs 8.64g 0.86g Wakame
Protein 3.03g 1.14g Wakame
Fats 0.64g 0.23g Wakame
Carbs 9.14g 4.36g Wakame
Calories 45kcal 20kcal Wakame
Sugar 0.65g 0.53g Turnip greens
Fiber 0.5g 3.5g Turnip greens
Calcium 150mg 137mg Wakame
Iron 2.18mg 0.8mg Wakame
Magnesium 107mg 22mg Wakame
Phosphorus 80mg 29mg Wakame
Potassium 50mg 203mg Turnip greens
Sodium 872mg 29mg Turnip greens
Zinc 0.38mg 0.14mg Wakame
Copper 0.284mg 0.253mg Wakame
Manganese 1.4mg 0.337mg Wakame
Selenium 0.7µg 0.9µg Turnip greens
Vitamin A 360IU 7625IU Turnip greens
Vitamin A RAE 18µg 381µg Turnip greens
Vitamin E 1mg 1.88mg Turnip greens
Vitamin C 3mg 27.4mg Turnip greens
Vitamin B1 0.06mg 0.045mg Wakame
Vitamin B2 0.23mg 0.072mg Wakame
Vitamin B3 1.6mg 0.411mg Wakame
Vitamin B5 0.697mg 0.274mg Wakame
Vitamin B6 0.002mg 0.18mg Turnip greens
Folate 196µg 118µg Wakame
Vitamin K 5.3µg 367.6µg Turnip greens
Tryptophan 0.035mg 0.02mg Wakame
Threonine 0.165mg 0.063mg Wakame
Isoleucine 0.087mg 0.059mg Wakame
Leucine 0.257mg 0.105mg Wakame
Lysine 0.112mg 0.074mg Wakame
Methionine 0.063mg 0.026mg Wakame
Phenylalanine 0.112mg 0.07mg Wakame
Valine 0.209mg 0.078mg Wakame
Histidine 0.015mg 0.028mg Turnip greens
Saturated Fat 0.13g 0.053g Turnip greens
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.015g Wakame
Polyunsaturated fat 0.218g 0.091g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Turnip greens
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
29%
Wakame
141%
Turnip greens
Minerals Daily Need Coverage Score
65%
Wakame
26%
Turnip greens

Comparison summary

Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
Which food is lower in Sugar?
Turnip greens
Turnip greens is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Turnip greens
Turnip greens contains less Sodium (difference - 843mg)
Which food is lower in Saturated Fat?
Turnip greens
Turnip greens is lower in Saturated Fat (difference - 0.077g)
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 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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/nutrients
  2. Turnip greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170466/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.