First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Kale | Turnips |
| Nutrient | kale | turnips |
| Protein | 14g | 6g |
| Carbohydrate | 40g | 46g |
| Fiber | 0g | 13g |
| Fat | 3g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 0g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | kale | turnips |
| Choline | 0% | 18% |
| Vitamin A | 114% | 0% |
| Vitamin C | 503% | 200% |
| Vitamin E | 0% | 2% |
| Vitamin K | 0% | 1% |
Kale have significantly more Vitamins A, C than turnips. Kale are a good source of Thiamin, Riboflavin. Kale are a great source of Niacin, Vitamin B6, Potassium, Phosphorus. Kale are an excellent source of Vitamin A, Vitamin C, Magnesium, Calcium, Iron. Turnips are a good source of Thiamin, Niacin, Pantothenic Acid, Potassium, Magnesium, Zinc, Phosphorus, Iron. Turnips are a great source of Vitamin B6, Calcium. Turnips are an excellent source of Vitamin C.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | kale | turnips |
| Vitamin B1 | 29% | 29% |
| Vitamin B2 | 25% | 20% |
| Vitamin B3 | 47% | 24% |
| Vitamin B5 | 7% | 29% |
| Vitamin B6 | 90% | 58% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | kale | turnips |
| Sodium | 134% | 32% |
| Potasium | 56% | 39% |
| Calcium | 189% | 43% |
| Magnesium | 116% | 22% |
| Phosphorus | 47% | 33% |
| Iron | 230% | 36% |
| Manganese | 130% | 42% |
| Selenium | 14% | 11% |
| Copper | 111% | 61% |
| Zinc | 18% | 21% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
