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  6. Turnip greens vs. Cauliflower

Turnip greens vs. Cauliflower — In-Depth Nutrition Comparison

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The main differences between turnip greens and cauliflower

  • Turnip greens are richer in vitamin K, vitamin A, copper, folate, vitamin E, calcium, and manganese, yet cauliflower is richer in vitamin C, choline, and vitamin B5.
  • Daily need coverage for vitamin K for turnip greens is 293% higher.

Food types used in this article are Turnip greens, cooked, boiled, drained, without salt and Cauliflower, raw.

Infographic

Turnip greens vs Cauliflower infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +46.7%
Contains more CalciumCalcium +522.7%
Contains more IronIron +90.5%
Contains more CopperCopper +548.7%
Contains more ManganeseManganese +117.4%
Contains more SeleniumSelenium +50%
Contains more PotassiumPotassium +47.3%
Contains more ZincZinc +92.9%
Contains more PhosphorusPhosphorus +51.7%
~equal in Sodium ~30mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 91% 0% 127% 38% 11% 17% 7.7% 16% 42% 0% 919% 89%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 161% 0% 0% 1.6% 13% 14% 9.5% 40% 42% 0% 39% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2250%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin KVitamin K +2271.6%
Contains more FolateFolate +107%
Contains more Vitamin CVitamin C +75.9%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B3Vitamin B3 +23.4%
Contains more Vitamin B5Vitamin B5 +143.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.184mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turnip greens Cauliflower DV% diff.
Vitamin K 367.6µg 15.5µg 293%
Vitamin A 381µg 0µg 42%
Copper 0.253mg 0.039mg 24%
Vitamin C 27.4mg 48.2mg 23%
Folate 118µg 57µg 15%
Calcium 137mg 22mg 12%
Vitamin E 1.88mg 0.08mg 12%
Manganese 0.337mg 0.155mg 8%
Vitamin B5 0.274mg 0.667mg 8%
Choline 0.3mg 44.3mg 8%
Fiber 3.5g 2g 6%
Iron 0.8mg 0.42mg 5%
Potassium 203mg 299mg 3%
Protein 1.14g 1.92g 2%
Magnesium 22mg 15mg 2%
Phosphorus 29mg 44mg 2%
Zinc 0.14mg 0.27mg 1%
Selenium 0.9µg 0.6µg 1%
Vitamin B2 0.072mg 0.06mg 1%
Vitamin B3 0.411mg 0.507mg 1%
Fructose 0.97g 1%
Omega-3 (ALA) 0.015g 1%
Calories 20kcal 25kcal 0%
Protein per 100 calories 5.7g 7.7g N/A
Calories per 10 g protein 175kcal 130kcal N/A
Weight per 100 calories 500g 400g N/A
Fats 0.23g 0.28g 0%
Net carbs 0.86g 2.97g N/A
Carbs 4.36g 4.97g 0%
Sugar 0.53g 1.91g N/A
Sodium 29mg 30mg 0%
Vitamin B1 0.045mg 0.05mg 0%
Vitamin B6 0.18mg 0.184mg 0%
Saturated fat 0.053g 0.13g 0%
Monounsaturated fat 0.015g 0.034g 0%
Polyunsaturated fat 0.091g 0.031g 0%
Tryptophan 0.02mg 0.02mg 0%
Threonine 0.063mg 0.076mg 0%
Isoleucine 0.059mg 0.071mg 0%
Leucine 0.105mg 0.106mg 0%
Lysine 0.074mg 0.217mg 0%
Methionine 0.026mg 0.02mg 0%
Phenylalanine 0.07mg 0.065mg 0%
Valine 0.078mg 0.125mg 0%
Histidine 0.028mg 0.056mg 0%
Omega-6 (Linoleic acid) 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +68.4%
Contains more FatsFats +21.7%
Contains more CarbsCarbs +14%
~equal in Water ~92.07g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -59.2%
Contains more Poly. FatPolyunsaturated fat +193.5%
Contains more Mono. FatMonounsaturated fat +126.7%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.