Turnip greens vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, paprika is higher in more vitamins & minerals
Calories (kcal)
Turnip greens 32
Spices 282
Protein (g)
Turnip greens 1.50
Spices 14.1
Carbs (g)
Turnip greens 7.13
Spices 54.0
Fat (g)
Turnip greens 0.300
Spices 12.9
Fiber (g)
Turnip greens 3.20
Spices 34.9
Quick answers
Which has more protein?
Spices, paprika — 14.1g vs 1.50g per 100g.
Which has fewer calories?
Turnip greens, raw — 32 vs 282 kcal per 100g.
Which is more nutrient-dense?
Spices, paprika 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 | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 32 kcal | 282 kcal | -89% |
| Macronutrients | |||
| Water | 89.7 g | 11.2 g | +698% |
| Protein | 1.50 g | 14.1 g | -89% |
| Total lipid (fat) | 0.300 g | 12.9 g | -98% |
| Carbohydrate, by difference | 7.13 g | 54.0 g | -87% |
| Fiber, total dietary | 3.20 g | 34.9 g | -91% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.070 g | 2.14 g | -97% |
| Fatty acids, total monounsaturated | 0.020 g | 1.70 g | -99% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 60.0 mg | 0.900 mg | +6567% |
| Thiamin (Vitamin B1) | 0.070 mg | 0.330 mg | -79% |
| Riboflavin (Vitamin B2) | 0.100 mg | 1.23 mg | -92% |
| Niacin (Vitamin B3) | 0.600 mg | 10.1 mg | -94% |
| Pantothenic acid (Vitamin B5) | 0.380 mg | 2.51 mg | -85% |
| Vitamin B-6 — Pyridoxine | 0.263 mg | 2.14 mg | -88% |
| Biotin (Vitamin B7) | 194 ug | 49.0 ug | +296% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 51.5 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 579 ug | 2463 ug | -76% |
| Carotene, beta | 6952 ug | 26162 ug | -73% |
| Carotene, alpha | 0 ug | 595 ug | -100% |
| Vitamin E (alpha-tocopherol) | 2.86 mg | 29.1 mg | -90% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 190 mg | 229 mg | -17% |
| Iron, Fe | 1.10 mg | 21.1 mg | -95% |
| Magnesium, Mg | 31.0 mg | 178 mg | -83% |
| Phosphorus, P | 42.0 mg | 314 mg | -87% |
| Potassium, K | 296 mg | 2280 mg | -87% |
| Sodium, Na | 40.0 mg | 68.0 mg | -41% |
| Zinc, Zn | 0.190 mg | 4.33 mg | -96% |
| Copper, Cu | 0.350 mg | 0.713 mg | -51% |
| Manganese, Mn | 0.466 mg | 1.59 mg | -71% |
| Selenium, Se | 1.20 ug | 6.30 ug | -81% |
| Other Nutrients | |||
| Energy | 132 kj | 1181 kj | -89% |
| Ash | 1.40 g | 7.74 g | -82% |
| Total Sugars | 0.810 g | 10.3 g | -92% |
| Sucrose | — | 0.810 g | |
| Glucose | 0.520 g | 2.63 g | -80% |
| Fructose | 0.290 g | 6.71 g | -96% |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0.190 g | |
| Folic acid (Vitamin B9 — synthetic) | 194 ug | 49.0 ug | +296% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 194 ug | 49.0 ug | +296% |
| Betaine | — | 7.10 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 6186 ug | -100% |
| Vitamin A, IU | 11587 IU | 49254 IU | -76% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 12825 ug | 18944 ug | -32% |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.350 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.160 mg | 3.54 mg | -95% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.250 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 3.95 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.090 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 251 ug | 80.3 ug | +213% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.001 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.002 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.002 g | 0.068 g | -97% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.003 g | 0.172 g | -98% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.054 g | 1.47 g | -96% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.010 g | 0.337 g | -97% |
| SFA 20:0 (Arachidic acid) | — | 0.047 g | |
| SFA 22:0 (Behenic acid) | — | 0.047 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | 0.069 g | -80% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.005 g | 1.60 g | -100% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 1.60 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.023 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.120 g | 7.77 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.036 g | 7.31 g | -100% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.084 g | 0.453 g | -81% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.453 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| Phytosterols | 12.0 mg | 175 mg | -93% |
| Tryptophan (EAA) | 0.026 g | 0.070 g | -63% |
| Threonine (EAA) | 0.082 g | 0.490 g | -83% |
| Isoleucine (EAA, BCAA) | 0.078 g | 0.570 g | -86% |
| Leucine (EAA, BCAA) | 0.137 g | 0.920 g | -85% |
| Lysine (EAA) | 0.098 g | 0.690 g | -86% |
| Methionine (EAA) | 0.034 g | 0.200 g | -83% |
| Cystine (conditionally essential) | 0.017 g | 0.230 g | -93% |
| Phenylalanine (EAA) | 0.092 g | 0.610 g | -85% |
| Tyrosine (conditionally essential) | 0.058 g | 0.380 g | -85% |
| Valine (EAA, BCAA) | 0.102 g | 0.750 g | -86% |
| Arginine (conditionally essential) | 0.094 g | 0.890 g | -89% |
| Histidine (EAA) | 0.036 g | 0.250 g | -86% |
| Alanine | 0.103 g | 0.640 g | -84% |
| Aspartic acid | 0.158 g | 2.85 g | -94% |
| Glutamic acid | 0.204 g | 2.26 g | -91% |
| Glycine (conditionally essential) | 0.090 g | 0.780 g | -88% |
| Proline (conditionally essential) | 0.071 g | 2.31 g | -97% |
| Serine | 0.061 g | 0.610 g | -90% |
| Hydroxyproline | — | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 11.9 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.730 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | — | 2.00 mg | |
| Choline from phosphatidylcholine | — | 11.0 mg | |
| Choline from phosphocholine | — | 3.80 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 34.0 mg | |
| Total Choline | — | 52.0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.