Spinach vs. Turnip greens — In-Depth Nutrition Comparison

Compare

What are the differences between spinach and turnip greens?

Spinach is higher in vitamin K, vitamin A, iron, manganese, magnesium, vitamin B2, potassium, and folate; however, turnip greens are richer in vitamin C and copper.
Spinach's daily need coverage for vitamin K is 105% more.
Turnip greens contain 4 times less iron than spinach. Spinach contains 3.57mg of iron, while turnip greens contain 0.8mg.

We used Spinach, cooked, boiled, drained, without salt and Turnip greens, cooked, boiled, drained, without salt types in this article.

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.

Spinach

Turnip greens

Contains more MagnesiumMagnesium	+295.5%
Contains more PotassiumPotassium	+129.6%
Contains more IronIron	+346.3%
Contains more ZincZinc	+442.9%
Contains more PhosphorusPhosphorus	+93.1%
Contains more ManganeseManganese	+177.4%
Contains more SeleniumSelenium	+66.7%

Contains more CopperCopper	+45.4%
Contains less SodiumSodium	-58.6%

~equal in Calcium ~137mg

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.

Spinach

Turnip greens

Contains more Vitamin AVitamin A	+37.5%
Contains more Vitamin B1Vitamin B1	+111.1%
Contains more Vitamin B2Vitamin B2	+227.8%
Contains more Vitamin B3Vitamin B3	+19.2%
Contains more Vitamin B6Vitamin B6	+34.4%
Contains more Vitamin KVitamin K	+34.3%
Contains more FolateFolate	+23.7%

Contains more Vitamin CVitamin C	+179.6%
Contains more Vitamin B5Vitamin B5	+89%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~1.88mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	493.6µg	367.6µg	105%
Iron	3.57mg	0.8mg	35%
Manganese	0.935mg	0.337mg	26%
Vitamin C	9.8mg	27.4mg	20%
Vitamin A	524µg	381µg	16%
Magnesium	87mg	22mg	15%
Vitamin B2	0.236mg	0.072mg	13%
Copper	0.174mg	0.253mg	9%
Potassium	466mg	203mg	8%
Folate	146µg	118µg	7%
Zinc	0.76mg	0.14mg	6%
Vitamin B6	0.242mg	0.18mg	5%
Protein	2.97g	1.14g	4%
Fiber	2.4g	3.5g	4%
Phosphorus	56mg	29mg	4%
Vitamin B1	0.095mg	0.045mg	4%
Choline	19.7mg	0.3mg	4%
Vitamin B5	0.145mg	0.274mg	3%
Sodium	70mg	29mg	2%
Vitamin E	2.08mg	1.88mg	1%
Selenium	1.5µg	0.9µg	1%
Calories	23kcal	20kcal	0%
Protein per 100 calories	13g	5.7g	N/A
Calories per 10 g protein	77kcal	175kcal	N/A
Weight per 100 calories	435g	500g	N/A
Fats	0.26g	0.23g	0%
Net carbs	1.35g	0.86g	N/A
Carbs	3.75g	4.36g	0%
Calcium	136mg	137mg	0%
Sugar	0.43g	0.53g	N/A
Vitamin B3	0.49mg	0.411mg	0%
Saturated fat	0.043g	0.053g	0%
Monounsaturated fat	0.006g	0.015g	0%
Polyunsaturated fat	0.109g	0.091g	0%
Tryptophan	0.04mg	0.02mg	0%
Threonine	0.127mg	0.063mg	0%
Isoleucine	0.152mg	0.059mg	0%
Leucine	0.231mg	0.105mg	0%
Lysine	0.182mg	0.074mg	0%
Methionine	0.055mg	0.026mg	0%
Phenylalanine	0.134mg	0.07mg	0%
Valine	0.168mg	0.078mg	0%
Histidine	0.066mg	0.028mg	0%