Turnip greens and turnips vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, sage, ground is higher in more vitamins & minerals
Calories (kcal)
Turnip greens 34
Spices 315
Protein (g)
Turnip greens 2.99
Spices 10.6
Carbs (g)
Turnip greens 4.74
Spices 60.7
Fat (g)
Turnip greens 0.380
Spices 12.8
Fiber (g)
Turnip greens 3.10
Spices 40.3
Quick answers
Which has more protein?
Spices, sage, ground — 10.6g vs 2.99g per 100g.
Which has fewer calories?
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt — 34 vs 315 kcal per 100g.
Which is more nutrient-dense?
Spices, sage, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Turnip greens and turnips | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 34 kcal | 315 kcal | -89% |
| Macronutrients | |||
| Water | 91.0 g | 7.96 g | +1044% |
| Protein | 2.99 g | 10.6 g | -72% |
| Total lipid (fat) | 0.380 g | 12.8 g | -97% |
| Carbohydrate, by difference | 4.74 g | 60.7 g | -92% |
| Fiber, total dietary | 3.10 g | 40.3 g | -92% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.085 g | 7.03 g | -99% |
| Fatty acids, total monounsaturated | 0.024 g | 1.87 g | -99% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 18.2 mg | 32.4 mg | -44% |
| Thiamin (Vitamin B1) | 0.050 mg | 0.754 mg | -93% |
| Riboflavin (Vitamin B2) | 0.065 mg | 0.336 mg | -81% |
| Niacin (Vitamin B3) | 0.486 mg | 5.72 mg | -92% |
| Pantothenic acid (Vitamin B5) | 0.083 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.067 mg | 2.69 mg | -98% |
| Biotin (Vitamin B7) | 33.0 ug | 274 ug | -88% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 2.10 mg | 43.6 mg | -95% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 431 ug | 295 ug | +46% |
| Carotene, beta | 5167 ug | 3485 ug | +48% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.13 mg | 7.48 mg | -72% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 128 mg | 1652 mg | -92% |
| Iron, Fe | 1.75 mg | 28.1 mg | -94% |
| Magnesium, Mg | 24.0 mg | 428 mg | -94% |
| Phosphorus, P | 32.0 mg | 91.0 mg | -65% |
| Potassium, K | 216 mg | 1070 mg | -80% |
| Sodium, Na | 255 mg | 11.0 mg | +2218% |
| Zinc, Zn | 0.370 mg | 4.70 mg | -92% |
| Copper, Cu | 0.133 mg | 0.757 mg | -82% |
| Manganese, Mn | 0.400 mg | 3.13 mg | -87% |
| Selenium, Se | 1.10 ug | 3.70 ug | -70% |
| Other Nutrients | |||
| Energy | 144 kj | 1317 kj | -89% |
| Ash | 0.850 g | 7.95 g | -89% |
| Total Sugars | 0.950 g | 1.71 g | -44% |
| Folic acid (Vitamin B9 — synthetic) | 33.0 ug | 274 ug | -88% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 33.0 ug | 274 ug | -88% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 109 ug | -100% |
| Vitamin A, IU | 8612 IU | 5900 IU | +46% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 9532 ug | 1895 ug | +403% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 415 ug | 1715 ug | -76% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.002 g | 0.710 g | -100% |
| SFA 10:0 (Capric acid) | 0.002 g | 0.760 g | -100% |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.300 g | -99% |
| SFA 14:0 (Myristic acid) | 0.003 g | 0.720 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.065 g | 3.15 g | -98% |
| SFA 18:0 (Stearic acid) | 0.012 g | 1.25 g | -99% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.016 g | 0.120 g | -87% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.008 g | 1.75 g | -100% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.160 g | 1.76 g | -91% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.046 g | 0.530 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.114 g | 1.23 g | -91% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Phytosterols | — | 244 mg | |
| Tryptophan (EAA) | 0.049 g | — | |
| Threonine (EAA) | 0.156 g | — | |
| Isoleucine (EAA, BCAA) | 0.151 g | — | |
| Leucine (EAA, BCAA) | 0.257 g | — | |
| Lysine (EAA) | 0.187 g | — | |
| Methionine (EAA) | 0.065 g | — | |
| Cystine (conditionally essential) | 0.032 g | — | |
| Phenylalanine (EAA) | 0.171 g | — | |
| Tyrosine (conditionally essential) | 0.109 g | — | |
| Valine (EAA, BCAA) | 0.193 g | — | |
| Arginine (conditionally essential) | 0.176 g | — | |
| Histidine (EAA) | 0.070 g | — | |
| Alanine | 0.195 g | — | |
| Aspartic acid | 0.304 g | — | |
| Glutamic acid | 0.410 g | — | |
| Glycine (conditionally essential) | 0.169 g | — | |
| Proline (conditionally essential) | 0.135 g | — | |
| Serine | 0.119 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Turnip greens and turnips, frozen, cooked, boiled, drained, with salt nutrition facts Spices, sage, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +2218% in Turnip greens and turnips, frozen, cooked, boiled, drained, with salt Vitamin B-6 — Pyridoxine -98% in Turnip greens and turnips, frozen, cooked, boiled, drained, with salt Choline, total -95% in Turnip greens and turnips, frozen, cooked, boiled, drained, with salt Iron, Fe -94% in Turnip greens and turnips, frozen, cooked, boiled, drained, with salt
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