Nutrients of Veggies


VEGETABLE NUTRIENT CONTENT CHART

Note that I have listed only those foods which contain the listed vitamins in   significant quantities.

Vegetable Amount Minerals Contained Vitamins Contained

Alfalfa, sprouted

One cup of raw, sprouted alfalfa seeds contains 1.32 grams of protein, 8   calories and 0.6 grams of dietary fiber. Potassium   – 26 mg
Phosphorus   – 23 mg
Magnesium   – 9 mg
Calcium   – 11 mg
Iron   – 0.32 mg
Sodium   – 2 mg
Zinc   – 0.3 mg
Copper   – 0.052 mg Manganese   – 0.062 mg
Selenium   – 0.2 mcg
Also contains small amounts of other minerals.
Vitamin C   – 2.7 mg
Vitamin B1   (thiamine) – 0.025 mg
Vitamin B2   (riboflavin) – 0.042 mg
Niacin   – 0.159 mg
Pantothenic Acid   – 0.186 mg
Vitamin B6   – 0.011 mg
Folate   – 12 mcg
Vitamin A   – 51 IU
Vitamin K   – 10.1 mcg
Vitamin E   – 0.01 mg
Contains some other vitamins in small amounts.

Amaranth leaves

One cup of amaranth leaves, cooked, boiled, drained with no added salt has   2.79 grams protein and 28 calories. Potassium   – 846 mg
Phosphorus   – 95 mg
Magnesium   – 73 mg
Calcium   – 276 mg
Iron   – 2.98 mg
Zinc   – 1.16 mg
Manganese   – 1.137 mg
Sodium   – 28 mg
Copper   – 0.209 mg
Selenium   – 1.2 mcg
Also contains small amounts of other minerals.
Vitamin C   – 54.3 mg
Vitamin B1   (thiamine) – 0.026 mg
Vitamin B2   (riboflavin) – 0.177 mg
Niacin   – 0.738 mg
Pantothenic Acid   – 0.082 mg
Vitamin B6   – 0.234 mg
Folate   – 75 mcg
Vitamin A   – 3656 IU
Contains some other vitamins in small amounts.

Artichoke

One medium artichoke cooked with no added salt has 3.47 grams protein, 64   calories and 10.3 grams of fiber. Potassium   – 343 mg
Phosphorus   – 88 mg
Magnesium   – 50 mg
Calcium   – 25 mg
Iron   – 0.73 mg
Zinc   – 0.48 mg
Copper   – 0.152 mg
Manganese   – 0.27 mg
Selenium   – 0.2 mcg
Sodium   – 72 mg
Also contains small amounts of other minerals.
Vitamin C   – 8.9 mg
Niacin   – 1.332 mg
Vitamin B1   (thiamine) – 0.06 mg
Vitamin B2   (riboflavin) – 0.107 mg
Vitamin B6   – 0.097 mg
Pantothenic Acid   – 0.288 mg
Folate   – 107 mcg
Vitamin A   – 16 IU
Vitamin K   – 17.8 mcg
Vitamin E   – 0.23 mg
Contains some other vitamins in small amounts.

Asparagus

Half cup (about 6 spears) cooked with no added salt contains 2.16 grams of   protein, 20 calories and 1.8 grams of fiber. Potassium   – 202 mg
Phosphorus   – 49 mg
Calcium   – 21 mg
Iron   – 0.82 mg
Sodium   – 13 mg
Magnesium   – 13 mg
Zinc   – 0.54 mg
Copper   – 0.149 mg
Manganese   – 0.139 mg
Selenium   – 5.5 mcg
Also contains small amounts of other minerals.
Vitamin A   – 905 IU
Vitamin C   – 6.9 mg
Niacin   – 0.976 mg
Vitamin B1   (thiamine) – 0.146 mg
Vitamin B2   (riboflavin) – 0.125 mg
Pantothenic Acid   – 0.203 mg
Vitamin B6   – 0.071 mg
Folate   – 134 mcg
Vitamin K   – 45.5 mcg
Vitamin E   – 1.35 mg
Contains some other vitamins in small amounts.

Avocado

Strictly speaking, an Avocado is a fruit – see the fruit chart

Bamboo shoots

One cup of bamboo shoots, cooked, boiled, drained with no added salt has   1.84 grams protein, 14 calories and 1.2 grams dietary fiber. Potassium   – 640 mg
Phosphorus   – 24 mg
Magnesium   – 4 mg
Calcium   – 14 mg
Iron   – 0.29 mg
Sodium   – 5 mg
Zinc   – 0.56 mg
Copper   – 0.098 mg
Manganese   – 0.136 mg
Selenium   – 0.5 mcg
Also contains small amounts of other minerals.
Niacin   – 0.36 mg
Vitamin B1   (thiamine) – 0.024 mg
Vitamin B2   (riboflavin) – 0.06 mg
Pantothenic Acid   – 0.079 mg
Vitamin B6   – 0.118 mg
Folate   – 2 mcg
Contains some other vitamins in small amounts.

Beetroot

One half cup of beets, cooked, boiled, drained, without salt contains 1.43   grams protein, 37 calories and 1.7 grams dietary fiber. Potassium   – 259 mg
Phosphorus   – 32 mg
Magnesium   – 20 mg
Calcium   – 14 mg
Iron   – 0.67 mg
Sodium   – 65 mg
Zinc   – 0.3 mg
Copper   – 0.063 mg
Manganese   – 0.277 mg
Selenium   – 0.6 mcg
Also contains small amounts of other minerals.
Vitamin A   – 30 iu
Vitamin C   – 3.1 mg
Niacin   – 0.281 mg
Folate   – 68 mcg
Vitamin B1   (thiamine) – 0.023 mg
Vitamin B2   (riboflavin) – 0.034 mg
Pantothenic Acid   – 0.123 mg
Vitamin B6   – 0.057 mg
Vitamin K   – 0.2 mcg
Vitamin E   – 0.03 mg
Contains some other vitamins in small amounts.

Bok Choy

One cup of Bok Choy (Pak Choi), cooked, boiled, drained with no added salt   has 2.65 grams protein, 20 calories and 1.7 grams dietary fiber. Potassium   – 631 mg
Phosphorus   – 49 mg
Magnesium   – 19 mg
Calcium   – 158 mg
Iron   – 1.77 mg
Zinc   – 0.29 mg
Copper   – 0.032 mg
Manganese   – 0.245 mg
Selenium   – 0.7 mcg
Sodium   – 58 mg
Also contains small amounts of other minerals.
Vitamin C   – 44.2 mg
Niacin   – 0.728 mg
Vitamin B1   (thiamine) – 0.054 mg
Vitamin B2   (riboflavin) – 0.107 mg
Pantothenic Acid   – 0.134 mg
Vitamin B6   – 0.282 mg
Folate   – 70 mcg
Vitamin A   – 7223 IU
Vitamin E   – 0.15 mg
Vitamin K   – 57.8 mcg
Contains some other vitamins in small amounts.

Broccoli

Half cup of broccoli, cooked with no added salt contains 1.86 grams   protein, 27 calories and 2.6 grams dietary fiber. Potassium   – 229 mg
Phosphorus   – 52 mg
Calcium   – 31 mg
Sodium   – 32 mg
Magnesium   – 16 mg
Iron   – 0.52 mg
Zinc   – 0.35 mg
Copper   – 0.048 mg
Manganese   – 0.151 mg
Selenium   – 1.2 mcg
Also contains small amounts of other minerals.
Vitamin A   – 1207 IU
Vitamin C   – 50.6 mg
Niacin   – 0.431 mg
Vitamin B1   (thiamine) – 0.049 mg
Vitamin B2   (riboflavin) – 0.096 mg
Vitamin B6   – 0.156 mg
Pantothenic Acid   – 0.48 mg
Folate   – 84 mcg
Vitamin K   – 110 mcg
Vitamin E   – 1.13 mg
Contains some other vitamins in small amounts.

Brussels Sprouts

One cup of Brussels Sprouts, cooked, boiled, drained with no added salt   has 3.98 grams protein, 56 calories and 4.1 grams dietary fiber. Potassium   – 495 mg
Phosphorus   – 87 mg
Magnesium   – 31 mg
Calcium   – 56 mg
Iron   – 1.87 mg
Zinc   – 0.51 mg
Copper   – 0.129 mg
Manganese   – 0.354 mg
Selenium   – 2.3 mcg
Sodium   – 33 mg
Also contains small amounts of other minerals.
Vitamin C   – 96.7 mg
Niacin   – 0.947 mg
Vitamin B1   (thiamine) – 0.167 mg
Vitamin B2   (riboflavin) – 0.125 mg
Pantothenic Acid   – 0.393 mg
Vitamin B6   – 0.278 mg
Folate   – 94 mcg
Vitamin A   – 1209 IU
Vitamin E   – 0.67 mg
Vitamin K   – 218.9 mcg
Contains some other vitamins in small amounts.

Butternut squash

One cup of Butternut squash, cooked, baked, drained with no added salt has   1.84 grams protein and 82 calories. Potassium   – 582 mg
Phosphorus   – 55 mg
Magnesium   – 59 mg
Calcium   – 84 mg
Iron   – 1.23 mg
Zinc   – 0.27 mg
Copper   – 0.133 mg
Manganese   – 0.353 mg
Selenium   – 1 mcg
Sodium   – 8 mg
Also contains small amounts of other minerals.
Vitamin C   – 31 mg
Niacin   – 1.986 mg
Vitamin B1   (thiamine) – 0.148 mg
Vitamin B2   (riboflavin) – 0.035 mg
Pantothenic Acid   – 0.736 mg
Vitamin B6   – 0.254 mg
Folate   – 39 mcg
Vitamin A   – 22868 IU
Vitamin K   – 2 mcg
Vitamin E   – 2.64 mg
Contains some other vitamins in small amounts.

Cabbage

One half cup of cabbage, cooked, boiled, drained with no added salt has   0.95 grams protein, 17 calories and 1.4 grams of dietary fiber. Potassium   – 147 mg
Phosphorus   – 25 mg
Magnesium   – 11 mg
Calcium   – 36 mg
Iron   – 0.13 mg
Sodium   – 6 mg
Zinc   – 0.15 mg
Copper   – 0.013 mg
Manganese   – 0.154 mg
Selenium   – 0.5 mcg
Also contains small amounts of other minerals.
Vitamin C   – 28.1 mg
Niacin   – 0.186 mg
Vitamin B1   (thiamine) – 0.046 mg
Vitamin B2   (riboflavin) – 0.029 mg
Vitamin B6   – 0.084 mg
Folate   – 22 mcg
Pantothenic Acid   – 0.13 mg
Vitamin A   – 60 IU
Vitamin K   – 81.5 mcg
Vitamin E   – 0.11 mg
Contains some other vitamins in small amounts.

Carrots

Half cup cooked with no added salt contains 0.59 grams protein, 27   calories and 2.3 grams fiber. Potassium   – 183 mg
Calcium   – 23 mg
Phosphorus   – 23 mg
Magnesium   – 8 mg
Iron   – 0.27 mg
Sodium   – 5 mg
Zinc   – 0.3 mg
Copper   – 0.052 mg
Manganese   – 0.062 mg
Selenium   – 0.2 mcg
Also contains small amounts of other minerals.
Vitamin A
– 13286 IU
Vitamin C   – 2.8 mg
Vitamin B1   (thiamine) – 0.051 mg
Vitamin B2   (riboflavin) – 0.034 mg
Niacin   – 0.503 mg
Folate   – 11 mcg
Pantothenic Acid   – 0.181 mg
Vitamin B6   – 0.119 mg
Vitamin K   – 10.7 mcg
Vitamin E   – 0.8 mg
Contains some other vitamins in small amounts.

Cauliflower

Half cup cooked with no added salt contains 1.14 grams protein, 14   calories and 1.4 grams fiber. Potassium   – 88 mg
Phosphorus   – 20 mg
Calcium   – 10 mg
Iron   – 0.2 mg
Magnesium   – 6 mg
Sodium   – 9 mg
Zinc   – 0.11 mg
Copper   – 0.011 mg
Manganese   – 0.082 mg
Selenium   – 0.4 mcg
Also contains small amounts of other minerals.
Vitamin C   – 27.5 mg
Niacin   – 0.254 mg
Vitamin B1   (thiamine) – 0.026 mg
Vitamin B2   (riboflavin) – 0.032 mg
Folate   – 27 mcg
Vitamin B6   – 0.107 mg
Pantothenic Acid   – 0.315 mg
Vitamin A   – 7 IU
Vitamin K   – 8.6 mcg
Vitamin E   – 0.04 mg
Contains some other vitamins in small amounts.

Celeriac

One cup of Celriac, cooked, boiled, drained with no added salt has 1.49   grams protein, 42 calories and 1.9 grams of dietary fiber. Potassium   – 268 mg
Phosphorus   – 102 mg
Magnesium   – 19 mg
Calcium   – 40 mg
Iron   – 0.67 mg
Sodium   – 95 mg
Zinc   – 0.31 mg
Copper   – 0.067 mg
Manganese   – 0.149 mg
Selenium   – 0.6 mcg
Also contains small amounts of other minerals.
Vitamin C   – 5.6 mg
Niacin   – 0.662 mg
Vitamin B1   (thiamine) – 0.042 mg
Vitamin B2   (riboflavin) – 0.057 mg
Vitamin B6   – 0.157 mg
Folate   – 5 mcg
Pantothenic Acid   – 0.315 mg
Contains some other vitamins in small amounts.

Celery

One cup of celery, cooked, boiled, drained with no added salt has 1.25   grams protein, 27 calories and 2.4 grams of dietary fiber. Potassium   – 426 mg
Phosphorus   – 38 mg
Magnesium   – 18 mg
Calcium   – 63 mg
Iron   – 0.63 mg
Sodium   – 136 mg
Zinc   – 0.21 mg
Copper   – 0.054 mg
Manganese   – 0.159 mg
Selenium   – 1.5 mcg
Also contains small amounts of other minerals.
Vitamin C   – 9.2 mg
Niacin   – 0.479 mg
Vitamin B1   (thiamine) – 0.064 mg
Vitamin B2   (riboflavin) – 0.07 mg
Vitamin B6   – 0.129 mg
Folate   – 33 mcg
Pantothenic Acid   – 0.292 mg
Vitamin A   – 782 IU
Vitamin K   – 56.7 mcg
Vitamin E   – 0.53 IU
Contains some other vitamins in small amounts.

Chinese broccoli

One cup of Chinese broccoli, cooked, boiled, drained with no added salt   has 1 gram protein, 19 calories and 2.2 grams of dietary fiber. Potassium   – 230 mg
Phosphorus   – 36 mg
Magnesium   – 16 mg
Calcium   – 88 mg
Iron   – 0.49 mg
Sodium   – 6 mg
Zinc   – 0.34 mg
Copper   – 0.054 mg
Manganese   – 0.232 mg
Selenium   – 1.1 mcg
Also contains small amounts of other minerals.
Vitamin C   – 24.8 mg
Niacin   – 0.385 mg
Vitamin B1   (thiamine) – 0.084 mg
Vitamin B2   (riboflavin) – 0.128 mg
Vitamin B6   – 0.062 mg
Folate   – 87 mcg
Pantothenic Acid   – 0.14 mg
Vitamin A   – 1441 IU
Vitamin K   – 74.6 mcg
Vitamin E   – 0.42 mg
Contains some other vitamins in small amounts.

Chinese cabbage

One cup of Chinese cabbage (pe-tsai), cooked, boiled, drained with no   added salt has 1.78 grams protein, 17 calories and 2 grams of dietary fiber. Potassium   – 268 mg
Phosphorus   – 46 mg
Magnesium   – 12 mg
Calcium   – 38 mg
Iron   – 0.36 mg
Sodium   – 11 mg
Zinc   – 0.21 mg
Copper   – 0.035 mg
Manganese   – 0.182 mg
Selenium   – 0.5 mcg
Also contains small amounts of other minerals.
Vitamin C   – 18.8 mg
Niacin   – 0.595 mg
Vitamin B1   (thiamine) – 0.052 mg
Vitamin B2   (riboflavin) – 0.052 mg
Vitamin B6   – 0.0211 mg
Folate   – 63 mcg
Pantothenic Acid   – 0.095 mg
Vitamin A   – 1151 IU
Contains some other vitamins in small amounts.

Corn

One large ear of yellow corn, cooked with no salt contains 4.02 grams   protein, 113 calories and 2.8 grams fiber. Potassium   – 257 mg
Phosphorus   – 91 mg
Magnesium   – 31 mg
Calcium   – 4 mg
Selenium   – 0.2 mg
Iron   – 0.53 mg
Zinc   – 0.73 mg
Copper   – 0.058 mg
Manganese   – 0.197 mg
Also contains small amounts of other minerals.
Vitamin C   – 6.5 mg
Niacin   – 1.986 mg
Vitamin B1   (thiamine) – 0.11 mg
Vitamin B2   (riboflavin) – 0.067 mg
Vitamin B6   – 0.164 mg
Folate   – 27 mcg
Pantothenic Acid   – 0.935 mg
Vitamin A   – 310 IU
Vitamin K   – 0.5 mcg
Vitamin E   – 0.11 mg
Contains some other vitamins in small amounts.

Cucumber

Half a cup of sliced cucumber with skins contains .34 grams protein, 8   calories and .3 grams fiber. Potassium   – 76 mg
Phosphorus   – 12 mg
Magnesium   – 7 mg
Sodium   – 1 mg
Calcium   – 8 mg
Iron   – 0.15 mg
Zinc   – 0.1 mg
Copper   – 0.021 mg
Manganese   – 0.041 mg
Selenium   – 0.2 mcg
Also contains small amounts of other minerals.
Vitamin C   – 1.5 mg
Niacin   – 0.051 mg
Vitamin B1   (thiamine) – 0.014 mg
Vitamin B2   (riboflavin) – 0.017 mg
Vitamin B6   – 0.021 mg
Folate   – 4 mcg
Pantothenic Acid   – 0.135 mg
Vitamin A   – 55 IU
Vitamin K   – 8.5 mcg
Vitamin E   – 0.02 mg
Contains some other vitamins in small amounts.

Daikon Radish

One cup of Daikon Radish(oriental), cooked, boiled, drained with no added   salt has 0.98 grams protein, 25 calories and 2.4 grams of dietary fiber. Potassium   – 419 mg
Phosphorus   – 35 mg
Magnesium   – 13 mg
Calcium   – 25 mg
Iron   – 0.22 mg <
Sodium   – 19 mg
Zinc   – 0.19 mg
Copper   – 0.148 mg
Manganese   – 0.049 mg
Selenium   – 1 mcg
Also contains small amounts of other minerals.
Vitamin C   – 22.2 mg
Niacin   – 0.221 mg
Vitamin B2   (riboflavin) – 0.034 mg
Vitamin B6   – 0.056 mg
Folate   – 25 mcg
Pantothenic Acid   – 0.168 mg
Vitamin K   – 0.4 mcg
Contains some other vitamins in small amounts.

Eggplant

One cup of eggplant, cooked, boiled, drained with no added salt has 0.82   grams protein, 35 calories and 2.5 grams of dietary fiber. Potassium   – 122 mg
Phosphorus   – 15 mg
Magnesium   – 11 mg
Calcium   – 6 mg
Iron   – 0.25 mg
Sodium   – 1 mg
Zinc   – 0.12 mg
Copper   – 0.058 mg
Manganese   – 0.112 mg
Selenium   – 0.1 mcg
Also contains small amounts of other minerals.
Vitamin C   – 1.3 mg
Niacin   – 0.594 mg
Vitamin B1   (thiamine) – 0.075 mg
Vitamin B2   (riboflavin) – 0.02 mg
Vitamin B6   – 0.085 mg
Folate   – 14 mcg
Pantothenic Acid   – 0.074 mg
Vitamin A   – 37 IU
Vitamin K   – 2.9 mcg
Vitamin E   – 0.41 mg
Contains some other vitamins in small amounts.

Fennel

One cup of raw fennel bulb has 1.08 grams protein, 27 calories and 2.7   grams of dietary fiber. Potassium   – 360 mg
Phosphorus   – 44 mg
Magnesium   – 15 mg
Calcium   – 43 mg
Iron   – 0.64 mg
Sodium   – 45 mg
Zinc   – 0.17 mg
Copper   – 0.057 mg
Manganese   – 0.166 mg
Selenium   – 0.6 mcg
Also contains small amounts of other minerals.
Vitamin C   – 10.4 mg
Niacin   – 0.557 mg
Vitamin B1   (thiamine) – 0.009 mg
Vitamin B2   (riboflavin) – 0.028 mg
Vitamin B6   – 0.041 mg
Folate   – 23 mcg
Pantothenic Acid   – 0.202 mg
Vitamin A   – 117 IU
Contains some other vitamins in small amounts.

French beans

One cup of French beans, mature seeds, cooked, boiled with no added salt   has 12.48 grams protein, 228 calories and 16.6 grams of dietary fiber. Potassium   – 655 mg
Phosphorus   – 181 mg
Magnesium   – 99 mg
Calcium   – 112 mg
Iron   – 1.91 mg
Sodium   – 11 mg
Zinc   – 1.13 mg
Copper   – 0.204 mg
Manganese   – 0.676 mg
Selenium   – 2.1 mcg
Also contains small amounts of other minerals.
Vitamin C   – 2.1 mg
Niacin   – 0.966 mg
Vitamin B1   (thiamine) – 0.23 mg
Vitamin B2   (riboflavin) – 0.11 mg
Vitamin B6   – 0.186 mg
Folate   – 133 mcg
Pantothenic Acid   – 0.393 mg
Vitamin A   – 5 IU
Contains some other vitamins in small amounts.

Green Pepper

One small raw pepper contains 0.64 grams protein, 15 calories and 1.3   grams fiber. Potassium   – 130 mg
Phosphorus   – 15 mg
Magnesium   – 7 mg
Calcium   – 7 mg
Iron   – 0.25 mg
Sodium   – 2 mg
Zinc   – 0.1 mg
Copper   – 0.049 mg
Manganese   – 0.09 mg
Also contains small amounts of other minerals.
Vitamin C   – 59.5 mg
Niacin   – 0.355 mg
Vitamin B1   (thiamine) – 0.042 mg
Vitamin B2   (riboflavin) – 0.021 mg
Vitamin B6   – 0.166 mg
Folate   – 7 mcg
Pantothenic Acid   – 0.073 mg
Vitamin A   – 274 IU
Vitamin K   – 5.5 mcg
Vitamin E   – 0.27 mg
Contains some other vitamins in small amounts.

Jicama

One hundered grams of jicama, cooked, boiled with no added salt has 0.72   grams protein and 38 calories. Potassium   – 135 mg
Phosphorus   – 16 mg
Magnesium   – 11 mg
Calcium   – 11 mg
Iron   – 0.57 mg
Sodium   – 4 mg
Zinc   – 0.15 mg
Copper   – 0.046 mg
Manganese   – 0.057 mg
Selenium   – 0.7 mcg
Also contains small amounts of other minerals.
Vitamin C   – 14.1 mg
Niacin   – 0.19 mg
Vitamin B1   (thiamine) – 0.017 mg
Vitamin B2   (riboflavin) – 0.028 mg
Vitamin B6   – 0.04 mg
Folate   – 8 mcg
Pantothenic Acid   – 0.121 mg
Vitamin A   – 19 IU
Contains some other vitamins in small amounts.

Kale

One cup of cooked kale with no added salt contains 2.47 grams protein, 36   calories and 2.6 grams fiber. Potassium   – 296 mg
Phosphorus   – 36 mg
Magnesium   – 23 mg
Calcium   – 94 mg
Iron   – 1.17 mg
Sodium   – 30 mg
Zinc   – 0.31 mg
Copper   – 0.203 mg
Manganese   – 0.541 mg
Selenium   – 1.2 mcg
Also contains small amounts of other minerals.
Vitamin A   – 17,707 IU
Vitamin C   – 53.3 mg
Niacin   – 0.65 mg
Vitamin B1   (thiamine) – 0.069 mg
Vitamin B2   (riboflavin) – 0.091 mg
Vitamin B6   – 0.179 mg
Folate   – 17 mcg
Pantothenic Acid   – 0.064 mg
Vitamin K   – 1062 mcg
Vitamin E   – 1.1 mg
Contains some other vitamins in small amounts.

Leek

One leek, cooked, boiled with no added salt has 1 gram protein, 38   calories and 1.2 grams of dietary fiber. Potassium   – 108 mg
Phosphorus   – 21 mg
Magnesium   – 17 mg
Calcium   – 37 mg
Iron   – 1.36 mg
Sodium   – 12 mg
Zinc   – 0.07 mg
Copper   – 0.077 mg
Manganese   – 0.306 mg
Selenium   – 0.6 mcg
Also contains small amounts of other minerals.
Vitamin C   – 5.2 mg
Niacin   – 0.248 mg
Vitamin B1   (thiamine) – 0.032 mg
Vitamin B2   (riboflavin) – 0.025 mg
Vitamin B6   – 0.14 mg
Folate   – 30 mcg
Pantothenic Acid   – 0.089 mg
Vitamin A   – 1007 IU
Vitamin K   – 31.5 mcg
Vitamin E   – 0.62 mg
Contains some other vitamins in small amounts.

Lima Beans

One cup of cooked large lima beans with no added salt contains 14.66 grams   protein, 216 calories and 13.2 grams fiber. Potassium   – 955 mg
Phosphorus   – 209 mg
Magnesium   – 81 mg
Calcium   – 32 mg
Selenium   – 8.5 mg
Iron   – 4.49 mg
Sodium   – 4 mg
Zinc   – 1.79 mg
Manganese   – 0.97 mg
Copper   – 0.442 mg
Also contains small amounts of other minerals.
Pantothenic Acid   – 0.793 mg
Niacin   – 0.791 mg
Vitamin B1   (thiamine) – 0.303 mg
Vitamin B2   (riboflavin) – 0.103 mg
Vitamin B6   – 0.303 mg
Folate   – 156 mcg
Vitamin K   – 3.8 mcg
Vitamin E   – 0.34 mg
Contains some other vitamins in small amounts.

Mushroom

Half a cup of raw mushrooms contains 1.08 grams of protein, 8 calories and   0.3 grams of fiber. Potassium   – 111 mg
Phosphorus   – 30 mg
Magnesium   – 3 mg
Calcium   – 1 mg
Iron   – 0.17 mg
Sodium   – 2 mg
Zinc   – 0.18 mg
Copper   – 0.111 mg
Manganese   – 0.016 mg
Selenium   – 3.3 mcg
Also contains small amounts of other minerals.
Vitamin D   – 2 IU
Niacin   – 1.262 mg
Vitamin B1   (thiamine) – 0.028 mg
Vitamin B2   (riboflavin) – 0.141 mg
Vitamin B6   – 0.036 mg
Vitamin C   – 0.7 mg
Pantothenic Acid   – 0.524 mg
Folate   – 6 mcg
Contains some other vitamins in small amounts.

Okra

One cup of okra, cooked, boiled, drained, with no added salt has 3 grams   protein, 35 calories and 4 grams of dietary fiber. Potassium   – 216 mg
Phosphorus   – 51 mg
Magnesium   – 58 mg
Calcium   – 123 mg
Iron   – 0.45 mg
Sodium   – 10 mg
Zinc   – 0.69 mg
Copper   – 0.136 mg
Manganese   – 0.47 mg
Selenium   – 0.6 mcg
Also contains small amounts of other minerals.
Vitamin C   – 26.1 mg
Niacin   – 1.394 mg
Vitamin B1   (thiamine) – 0.211 mg
Vitamin B2   (riboflavin) – 0.088 mg
Vitamin B6   – 0.299 mg
Folate   – 74 mcg
Pantothenic Acid   – 0.341 mg
Vitamin A   – 453 IU
Vitamin K   – 64 mcg
Vitamin E   – 0.43 mg
Contains some other vitamins in small amounts.

Onions

One small onion cooked without salt contains 0.82 grams protein, 26   calories and 0.8 grams of fiber. Potassium   – 100 mg
Phosphorus   – 21 mg
Calcium   – 13 mg
Iron   – 0.14 mg
Magnesium   – 7 mg
Sodium   – 2 mg
Zinc   – 0.13 mg
Copper   – 0.04 mg
Manganese   – 0.092 mg
Selenium   – 0.4 mcg
Also contains small amounts other minerals.
Vitamin C   – 3.1 mg
Niacin   – 0.099 mg
Vitamin B1   (thiamine) – 0.025 mg
Vitamin B2   (riboflavin) – 0.014 mg
Vitamin B6   – 0.077 mg
Pantothenic Acid   – 0.068 mg
Folate   – 9 mcg
Vitamin A   – 1 IU
Vitamin K   – 0.3 mcg
Vitamin E   – 0.01 mg
Contains some other vitamins in small amounts.

Parsnip

One cup of parsnip, cooked, boiled, drained, with no added salt has 2.06   grams protein, 111 calories and 5.6 grams of dietary fiber. Potassium   – 573 mg
Phosphorus   – 108 mg
Magnesium   – 45 mg
Calcium   – 58 mg
Iron   – 0.9 mg
Sodium   – 16 mg
Zinc   – 0.41 mg
Copper   – 0.215 mg
Manganese   – 0.459 mg
Selenium   – 2.7 mcg
Also contains small amounts of other minerals.
Vitamin C   – 20.3 mg
Niacin   – 1.129 mg
Vitamin B1   (thiamine) – 0.129 mg
Vitamin B2   (riboflavin) – 0.08 mg
Vitamin B6   – 0.145 mg
Folate   – 90 mcg
Pantothenic Acid   – 0.917 mg
Vitamin K   – 1.6 mcg
Vitamin E   – 1.56 mg
Contains some other vitamins in small amounts.

Peas

One cup of boiled peas with no salt added contains 8.58 grams of protein,   134 calories and 8.8 grams of fiber. Potassium   – 434 mg
Phosphorus   – 187 mg
Magnesium   – 62 mg
Calcium   – 43 mg
Sodium   – 5 mg
Selenium   – 3.0 mg
Iron   – 2.46 mg
Zinc   – 1.9 mg
Manganese   – 0.84 mg
Copper   – 0.277 mg
Also contains small amounts of other minerals.
Vitamin A   – 1282 IU
Vitamin C   – 22.7 mg
Niacin   – 3.234 mg
Folate   – 101 mcg
Vitamin B1   (thiamine) – 0.414 mg
Vitamin B2   (riboflavin) – 0.238 mg
Vitamin B6   – 0.346 mg
Pantothenic Acid   – 0.245 mg
Vitamin K   – 41.4 mcg
Vitamin E   – 0.22 mg
Contains some other vitamins in small amounts.

Potatoes

One medium baked potato without salt contains 4.33 grams of protein, 161   calories and 3.8 grams of fiber. Potassium   – 926 mg
Phosphorus   – 121 mg
Magnesium   – 48 mg
Calcium   – 26 mg
Iron   – 1.87 mg
Sodium   – 17 mg
Zinc   – 0.62 mg
Copper   – 0.204 mg
Manganese   – 0.379 mg
Selenium   – 0.7 mcg
Also contains small amounts of other minerals.
Vitamin C   – 16.6 mg
Niacin   – 2.439 mg
Vitamin B1   (thiamine) – 0.111 mg
Vitamin B2   (riboflavin) – 0.083 mg
Pantothenic Acid   – 0.65 mg
Vitamin B6   – 0.538 mg
Folate   – 48 mcg
Vitamin A   – 17 IU
Vitamin K   – 3.5 mcg
Vitamin E   – 0.07 mg
Contains some other vitamins in small amounts.

Pumpkin

One cup of pumpkin, cooked, boiled, drained, with no added salt has 1.76   grams protein, 49 calories and 2.7 grams of dietary fiber. Potassium   – 564 mg
Phosphorus   – 74 mg
Magnesium   – 22 mg
Calcium   – 37 mg
Iron   – 1.4 mg
Sodium   – 2 mg
Zinc   – 0.56 mg
Copper   – 0.223 mg
Manganese   – 0.218 mg
Selenium   – 0.5 mcg
Also contains small amounts of other minerals.
Vitamin C   – 11.5 mg
Niacin   – 1.012 mg
Vitamin B1   (thiamine) – 0.076 mg
Vitamin B2   (riboflavin) – 0.191 mg
Vitamin B6   – 0.108 mg
Folate   – 22 mcg
Pantothenic Acid   – 0.492 mg
Vitamin A   – 12230 IU
Vitamin K   – 2 mcg
Vitamin E   – 1.96 mg
Contains some other vitamins in small amounts.

Radish

One half cup of radishes, raw, has 0.39 grams protein, 9 calories and 0.9   grams of dietary fiber. Potassium   – 135 mg
Phosphorus   – 12 mg
Magnesium   – 6 mg
Calcium   – 14 mg
Iron   – 0.2 mg
Sodium   – 23 mg
Zinc   – 0.16 mg
Copper   – 0.029 mg
Manganese   – 0.04 mg
Selenium   – 0.3 mcg
Also contains small amounts of other minerals.
Vitamin C   – 8.6 mg
Niacin   – 0.147 mg
Vitamin B1   (thiamine) – 0.007 mg
Vitamin B2   (riboflavin) – 0.023 mg
Vitamin B6   – 0.041 mg
Folate   – 14 mcg
Pantothenic Acid   – 0.096 mg
Vitamin A   – 4 IU
Vitamin K   – 0.8 mcg
Contains some other vitamins in small amounts.

Rapini

One cup of rapini, raw, has 1.27 grams protein, 9 calories and 1.1 grams   of dietary fiber. Potassium   – 78 mg
Phosphorus   – 29 mg
Magnesium   – 9 mg
Calcium   – 43 mg
Iron   – 0.86 mg
Sodium   – 13 mg
Zinc   – 0.31 mg
Copper   – 0.017 mg
Manganese   – 0.158 mg
Selenium   – 0.4 mcg
Also contains small amounts of other minerals.
Vitamin C   – 8.1 mg
Niacin   – 0.488 mg
Vitamin B1   (thiamine) – 0.065 mg
Vitamin B2   (riboflavin) – 0.052 mg
Vitamin B6   – 0.068 mg
Folate   – 33 mcg
Pantothenic Acid   – 0.129 mg
Vitamin A   – 1049 IU
Vitamin K   – 89.6 mcg
Vitamin E   – 0.65 mg
Contains some other vitamins in small amounts.

Spinach

One cup of raw spinach contains 0.86 grams of protein, 7 calories and 0.7   grams of fiber. Potassium   – 167 mg
Phosphorus   – 15 mg
Magnesium   – 24 mg
Calcium   – 30 mg
Iron   – 0.81 mg
Sodium   – 24 mg
Zinc   – 0.16 mg
Copper   – 0.039 mg
Manganese   – 0.269 mg
Selenium   – 0.3 mcg
Also contains small amounts of other minerals.
Vitamin C   – 8.4 mg
Niacin   – 0.217 mg
Vitamin B1   (thiamine) – 0.023 mg
Vitamin B2   (riboflavin) – 0.057 mg
Vitamin B6   – 0.059 mg
Pantothenic Acid   – 0.02 mg
Folate   – 58 mcg
Vitamin A   – 2813 mg
Vitamin K   – 144.9 mcg
Vitamin E   – 0.61 mg
Contains some other vitamins in small amounts.

Spirulina (seaweed)

One cup of dried spirulina has 64.37 grams protein, 325 calories and 4   grams of dietary fiber. Potassium   – 1527 mg
Phosphorus   – 132 mg
Magnesium   – 218 mg
Calcium   – 134 mg
Iron   – 31.92 mg
Zinc   – 2.24 mg
Manganese   – 2.128 mg
Sodium   – 1174 mg
Selenium   – 8.1 mg
Copper   – 6.832 mg
Also contains small amounts of other minerals.
Vitamin C   – 11.3 mg
Niacin   – 14.358 mg
Vitamin B1   (thiamine) – 2.666 mg
Vitamin B2   (riboflavin) – 4.11 mg
Vitamin B6   – 0.408 mg
Pantothenic Acid   – 3.898 mg
Folate   – 105 mcg
Vitamin A   – 638 mg
Vitamin K   – 28.6 mcg
Vitamin E   – 5.6 mg
Contains some other vitamins in small amounts.

Spaghetti squash

One cup of spaghetti squash, cooked, boiled, drained, with no added salt   contains 1.02 grams protein, 42 calories and 2.2 grams of dietary fiber. Potassium   – 181 mg
Phosphorus   – 22 mg
Magnesium   – 17 mg
Calcium   – 33 mg
Iron   – 0.53 mg
Sodium   – 28 mg
Zinc   – 0.31 mg
Copper   – 0.054 mg
Manganese   – 0.169 mg
Selenium   – 0.5 mcg
Also contains small amounts of other minerals.
Vitamin C   – 5.4 mg
Niacin   – 1.256 mg
Vitamin B1   (thiamine) – 0.059 mg
Vitamin B2   (riboflavin) – 0.034 mg
Vitamin B6   – 0.153 mg
Pantothenic Acid   – 0.55 mg
Folate   – 12 mcg
Vitamin A   – 170 mg
Vitamin K   – 1.2 mcg
Vitamin E   – 0.19 mg
Contains some other vitamins in small amounts.

Squash, Summer

One cup of sliced summer squash, boiled with no added salt contains 1.87   grams of protein, 41 calories and 2 grams of fiber. Potassium   – 319 mg
Phosphorus   – 52 mg
Magnesium   – 29 mg
Calcium   – 40 mg
Sodium   – 2 mg
Iron –   0.67 mg
Manganese   – 0.283 mg
Selenium   – 0.4 mg
Zinc   – 0.4 mg
Copper   – 0.117 mg
Also contains small amounts of other minerals.
Vitamin C   – 20.9 mg
Niacin   – .913 mg
Vitamin B1   (thiamine) – 0.077 mg
Vitamin B2   (riboflavin) – 0.045 mg
Vitamin B6   – 0.14 mg
Pantothenic Acid   – 0.581 mg
Folate   – 41 mcg
Vitamin A   – 2011 mg
Vitamin K   – 7.9 mcg
Vitamin E   – 0.22 mg
Contains some other vitamins in small amounts.

Squash, Winter

One cup of cubed winter squash, baked with no added salt contains 1.82   grams of protein, 76 calories and 5.7 grams of fiber. Potassium   – 494 mg
Phosphorus   – 39 mg
Magnesium   – 27 mg
Calcium   – 45 mg
Sodium   – 2 mg
Iron   – 0.9 mg
Zinc   – 0.45 mg
Copper   – 0.168 mg
Manganese   – 0.383 mg
Selenium   – 0.8 mcg
Also contains small amounts of other minerals.
Vitamin C   – 19.7 mg
Niacin   – 1.015 mg
Vitamin B1   (thiamine) – 0.033 mg
Vitamin B2   (riboflavin) – 0.137 mg
Vitamin B6   – 0.33 mg
Folate   – 41 mcg
Pantothenic Acid   – 0.48 mg
Vitamin A   – 10707 mg
Vitamin K   – 9 mcg
Vitamin E   – 0.25 mg
Contains some other vitamins in small amounts.

Sweet Potatoes

One medium sweet potato baked in its skin contains 2.29 grams of protein,   103 calories and 3.8 grams of fiber. Potassium   – 542 mg
Phosphorus   – 62 mg
Magnesium   – 31 mg
Calcium   – 43 mg
Sodium   – 41 mg
Iron   – 0.79 mg
Selenium   – 0.2 mg
Manganese   – 0.567 mg
Zinc   – 0.36 mg
Copper   – 0.184 mg
Also contains small amounts of other minerals.
Vitamin C   – 22.3 mg
Niacin   – 1.695 mg
Vitamin B1   (thiamine) – 0.122 mg
Vitamin B2   (riboflavin) – 0.121 mg
Vitamin B6   – 0.326 mg
Pantothenic Acid   – 1.008 mg
Folate   – 7 mcg
Vitamin A   – 21,909 mg
Vitamin K   – 2.6 mcg
Vitamin E   – 0.81 mg
Contains some other vitamins in small amounts.

Swiss chard

One cup of Swiss chard, cooked, boiled, drained, has 3.29 grams protein,   35 calories and 3.7 grams of dietary fiber. Potassium   – 961 mg
Phosphorus   – 58 mg
Magnesium   – 150 mg
Calcium   – 102 mg
Iron   – 3.95 mg
Sodium   – 313 mg
Zinc   – 0.58 mg
Copper   – 0.285 mg
Manganese   – 0.585 mg
Selenium   – 1.6 mcg
Also contains small amounts of other minerals.
Vitamin C   – 31.5 mg
Niacin   – 0.63 mg
Vitamin B1   (thiamine) – 0.06 mg
Vitamin B2   (riboflavin) – 0.15 mg
Vitamin B6   – 0.149 mg
Pantothenic Acid   – 0.285 mg
Folate   – 16 mcg
Vitamin A   – 10717 IU
Vitamin K   – 572.8 mcg
Vitamin E   – 3.31 mg
Contains some other vitamins in small amounts.

Taro

One cup of taro, raw, has 1.56 grams protein, 116 calories and 4.3 grams   of dietary fiber. Potassium   – 615 mg
Phosphorus   – 87 mg
Magnesium   – 34 mg
Calcium   – 45 mg
Iron   – 0.57 mg
Sodium   – 11 mg
Zinc   – 0.24 mg
Copper   – 0.179 mg
Manganese   – 0.398 mg
Selenium   – 0.7 mcg
Also contains small amounts of other minerals.
Vitamin C   – 4.7 mg
Niacin   – 0.624 mg
Vitamin B1   (thiamine) – 0.099 mg
Vitamin B2   (riboflavin) – 0.026 mg
Vitamin B6   – 0.294 mg
Folate   – 23 mcg
Pantothenic Acid   – 0.315 mg
Vitamin A   – 79 IU
Vitamin K   – 1 mcg
Vitamin E   – 2.48 mg
Contains some other vitamins in small amounts.

Tomatoes – See fruit chart

     

Turnip

One cup of turnips, boiled with no added salt, has 1.11 grams protein, 34   calories and 3.1 grams of dietary fiber. Potassium   – 276 mg
Phosphorus   – 41 mg
Magnesium   – 14 mg
Calcium   – 51 mg
Iron   – 0.28 mg
Sodium   – 25 mg
Zinc   – 0.19 mg
Copper   – 0.003 mg
Manganese   – 0.111 mg
Selenium   – 0.3 mcg
Also contains small amounts other minerals.
Vitamin C   – 18.1 mg
Niacin   – 0.466 mg
Vitamin B1   (thiamine) – 0.042 mg
Vitamin B2   (riboflavin) – 0.036 mg
Vitamin B6   – 0.105 mg
Pantothenic Acid   – 0.222 mg
Folate   – 14 mcg
Vitamin K   – 0.2 mcg
Vitamin E   – 0.03 mg
Contains some other vitamins in small amounts.

Yellow squash

One cup of yellow (crookneck) squash, raw, has 1.28 grams protein, 24   calories and 1.3 grams of dietary fiber. Potassium   – 282 mg
Phosphorus   – 41 mg
Magnesium   – 25 mg
Calcium   – 27 mg
Iron   – 0.56 mg
Sodium   – 3 mg
Zinc   – 0.37 mg
Copper   – 0.117 mg
Manganese   – 0.218 mg
Selenium   – 0.3 mcg
Also contains small amounts of other minerals.
Vitamin C   – 24.5 mg
Niacin   – 0.569 mg
Vitamin B1   (thiamine) – 0.065 mg
Vitamin B2   (riboflavin) – 0.052 mg
Vitamin B6   – 0.132 mg
Folate   – 24 mcg
Pantothenic Acid   – 0.203 mg
Vitamin A   – 190 IU
Vitamin K   – 4.1 mcg
Vitamin E   – 0.17 mg
Contains some other vitamins in small amounts.

Zucchini – See Summer Squash

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