Turnip Greens
Description
Turnip greens, the leafy green tops of turnips, a cruciferous vegetable. While turnip greens are usually removed before the turnips are sold or consumed, they are an excellent source of provitamin A carotenoids, vitamin C, vitamin K and folic acid, as well as being a good source of calcium, copper, manganese and magnesium.
Available throughout the year.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 7 | 15 | 24 |
| Protein: | .42 | .82 | 2.75 gm |
| Carbohydrates: | 1.60 | 3.14 | 4.08 gm |
| Fiber: | .22 | .44 | .85 gm |
| Total fats: | .08 | .16 | .35 gm |
| Saturated fats: | .020 | .038 | .081 gm |
| Unsaturated fats: | .040 | .077 | .162 gm |
| Cholesterol: | 0 | 0 | 0 mg |
1. Raw - 1/2 cup chopped, 28 grams
2. Boiled, Drained - 1/2 cup chopped, 72 grams
3. Frozen, Boiled, Drained - 1/2 cup, 82 grams
Vitamin Content
| 1 | 2 | |
| Vitamin A: | 2128 | 3959 IU |
| Thiamine: | .020 | .032 mg |
| Vitamin B-2: | .028 | .052 mg |
| Vitamin B-6: | .074 | .130 mg |
| Vitamin B-12: | 0 | 0 mcg |
| Biotin: | - | - mcg |
| Niacin: | .168 | .296 mg |
| Pantothenic Acid: | .106 | .197 mg |
| Folic acid: | 54.4 | 85.3 mcg |
| Vitamin C: | 16.8 | 19.7 mg |
| Vitamin E: | - | - IU |
1. Raw - 1/2 cup chopped, 28 grams
2. Boiled, Drained - 1/2 cup chopped, 72 grams
| 3 | USRDA | |
| Vitamin A: | 6540 | 5000 IU |
| Thiamine: | .044 | 1.7 mg |
| Vitamin B-2: | .061 | 1.7 mg |
| Vitamin B-6: | .055 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .384 | 20 mg |
| Pantothenic Acid: | .057 | 10 mg |
| Folic acid: | 32.3 | 400 mcg |
| Vitamin C: | 17.9 | 60 mg |
| Vitamin E: | - | 30 IU |
3. Frozen, Boiled, Drained - 1/2 cup, 82 grams
Mineral Content
| 1 | 2 | |
| Vitamin A: | 2128 | 3959 IU |
| Thiamine: | .020 | .032 mg |
| Vitamin B-2: | .028 | .052 mg |
| Vitamin B-6: | .074 | .130 mg |
| Vitamin B-12: | 0 | 0 mcg |
| Biotin: | - | - mcg |
| Niacin: | .168 | .296 mg |
| Pantothenic Acid: | .106 | .197 mg |
| Folic acid: | 54.4 | 85.3 mcg |
| Vitamin C: | 16.8 | 19.7 mg |
| Vitamin E: | - | - IU |
1. Raw - 1/2 cup chopped, 28 grams
2. Boiled, Drained - 1/2 cup chopped, 72 grams
| 3 | USRDA | |
| Vitamin A: | 6540 | 5000 IU |
| Thiamine: | .044 | 1.7 mg |
| Vitamin B-2: | .061 | 1.7 mg |
| Vitamin B-6: | .055 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .384 | 20 mg |
| Pantothenic Acid: | .057 | 10 mg |
| Folic acid: | 32.3 | 400 mcg |
| Vitamin C: | 17.9 | 60 mg |
| Vitamin E: | - | 30 IU |
3. Frozen, Boiled, Drained - 1/2 cup, 82 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | .007 | .014 | .048 gm |
| Threonine: | .023 | .045 | .151 gm |
| Isoleucine: | .022 | .042 | .142 gm |
| Leucine: | .038 | .076 | .252 gm |
| Lysine: | .027 | .053 | .179 gm |
| Methionine: | .010 | .019 | .062 gm |
| Cysteine: | .005 | .009 | .031 gm |
| Phenylalanine: | .026 | .050 | .169 gm |
| Tyrosine: | .016 | .032 | .107 gm |
| Valine: | .029 | .056 | .187 gm |
| Arginine: | .026 | .052 | .172 gm |
| Histidine: | .010 | .020 | .066 gm |
| Alanine: | .029 | .056 | .188 gm |
| Aspartic acid: | .044 | .087 | .289 gm |
| Glutamic acid: | .057 | .112 | .375 gm |
| Glycine: | .025 | .050 | .165 gm |
| Proline: | .020 | .039 | .130 gm |
| Serine: | .017 | .034 | .112 gm |
1. Raw - 1/2 cup chopped, 28 grams
2. Boiled, Drained - 1/2 cup chopped, 72 grams
3. Frozen, Boiled, Drained - 1/2 cup, 82 grams
References
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
United States Department of Agriculture. Composition of Foods: Vegetables and Vegetable Products-Raw-Processed-Prepared. Washington D.C. 1984.
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