Listed are only those foods which contain vitamins in significant quantities. They are listed in descending order by nutrient quantity. For more detailed information, please visit the United States Department of Agriculture (USDA) Food & Nutrition Center.

Vegetable

Amount

Minerals Contained

Vitamins Contained

Alfalfa, sprouted

Alfalfa nutritional information

One cup of raw, sprouted alfalfa seeds, contains 1.32 grams of protein, 8 calories and 0.6 grams of dietary fiber.

Phosphorus - 23 mg
Calcium - 11 mg
Sodium - 2 mg
Copper - 0.052 mgSelenium - 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

Amaranth nutritional information

One cup of amaranth leaves, cooked, boiled, drained with no added salt has 2.79 grams protein and 28 calories.

Phosphorus - 95 mg
Calcium - 276 mg
Zinc - 1.16 mg
Sodium - 28 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

Artichoke nutritional information

One medium artichoke cooked with no added salt has 3.47 grams protein, 64 calories and 10.3 grams of fiber.

Phosphorus - 88 mg
Calcium - 25 mg
Zinc - 0.48 mg
Manganese - 0.27 mg
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

Asparagus nutritional information

Half cup (about 6 spears) cooked with no added salt contains 2.16 grams of protein, 20 calories and 1.8 grams of fiber.

Phosphorus - 49 mg
Iron - 0.82 mg
Magnesium - 13 mg
Copper - 0.149 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

Bamboo shoots nutritional information

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.

Phosphorus - 24 mg
Calcium - 14 mg
Sodium - 5 mg
Copper - 0.098 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

Beetroot - nutritional information

One half cup of beets, cooked, boiled, drained, without salt contains 1.43 grams protein, 37 calories and 1.7 grams dietary fiber.

Phosphorus - 32 mg
Calcium - 14 mg
Sodium - 65 mg
Copper - 0.063 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

Bok Choy nutritional information

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.

Phosphorus - 49 mg
Calcium - 158 mg
Zinc - 0.29 mg
Manganese - 0.245 mg
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

Broccoli nutritional information

Half cup of broccoli, cooked with no added salt contains 1.86 grams protein, 27 calories and 2.6 grams dietary fiber.

Phosphorus - 52 mg
Sodium - 32 mg
Iron - 0.52 mg
Copper - 0.048 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

Brussels Sprouts nutritional information

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.

Phosphorus - 87 mg
Calcium - 56 mg
Zinc - 0.51 mg
Manganese - 0.354 mg
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

Butternut squash nutritional information

One cup of Butternut squash, cooked, baked, drained with no added salt has 1.84 grams protein and 82 calories.

Phosphorus - 55 mg
Calcium - 84 mg
Zinc - 0.27 mg
Manganese - 0.353 mg
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

Cabbage nutritional information

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.

Phosphorus - 25 mg
Calcium - 36 mg
Sodium - 6 mg
Copper - 0.013 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

Carrots - nutritional information

Half cup cooked with no added salt contains 0.59 grams protein, 27 calories and 2.3 grams fiber.

Calcium - 23 mg
Magnesium - 8 mg
Sodium - 5 mg
Copper - 0.052 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

Cauliflower - nutritional information

Half cup cooked with no added salt contains 1.14 grams protein, 14 calories and 1.4 grams fiber.

Phosphorus - 20 mg
Iron - 0.2 mg
Sodium - 9 mg
Copper - 0.011 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

Celeriac nutritional information

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.

Phosphorus - 102 mg
Calcium - 40 mg
Sodium - 95 mg
Copper - 0.067 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

Celery nutritional information

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.

Phosphorus - 38 mg
Calcium - 63 mg
Sodium - 136 mg
Copper - 0.054 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

Chinese broccoli nutritional information

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.

Phosphorus - 36 mg
Calcium - 88 mg
Sodium - 6 mg
Copper - 0.054 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

Chinese cabbage nutritional information

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.

Phosphorus - 46 mg
Calcium - 38 mg
Sodium - 11 mg
Copper - 0.035 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

Corn - nutritional information

One large ear of yellow corn, cooked with no salt contains 4.02 grams protein, 113 calories and 2.8 grams fiber.

Phosphorus - 91 mg
Calcium - 4 mg
Iron - 0.53 mg
Copper - 0.058 mg
Potassium - 76 mg
Magnesium - 7 mg
Calcium - 8 mg
Zinc - 0.1 mg
Manganese - 0.041 mg
Potassium - 419 mg
Magnesium - 13 mg
Iron - 0.22 mg<
Zinc - 0.19 mg
Manganese - 0.049 mg
Potassium - 122 mg
Magnesium - 11 mg
Iron - 0.25 mg
Zinc - 0.12 mg
Manganese - 0.112 mg
Potassium - 360 mg
Magnesium - 15 mg
Iron - 0.64 mg
Zinc - 0.17 mg
Manganese - 0.166 mg
Potassium - 655 mg
Magnesium - 99 mg
Iron - 1.91 mg
Zinc - 1.13 mg
Manganese - 0.676 mg
Potassium - 130 mg
Magnesium - 7 mg
Iron - 0.25 mg
Zinc - 0.1 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

Jicama nutritional information

One hundered grams of jicama, cooked, boiled with no added salt has 0.72 grams protein and 38 calories.

Phosphorus - 16 mg
Calcium - 11 mg
Sodium - 4 mg
Copper - 0.046 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

Kale - nutritional information

One cup of cooked kale with no added salt contains 2.47 grams protein, 36 calories and 2.6 grams fiber.

Phosphorus - 36 mg
Calcium - 94 mg
Sodium - 30 mg
Copper - 0.203 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

Leek nutritional information

One leek, cooked, boiled with no added salt has 1 gram protein, 38 calories and 1.2 grams of dietary fiber.

Phosphorus - 21 mg
Calcium - 37 mg
Sodium - 12 mg
Copper - 0.077 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

Lima Beans - nutritional information

One cup of cooked large lima beans with no added salt contains 14.66 grams protein, 216 calories and 13.2 grams fiber.

Phosphorus - 209 mg
Calcium - 32 mg
Iron - 4.49 mg
Zinc - 1.79 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

Mushroom nutritional information

Half a cup of raw mushrooms contains 1.08 grams of protein, 8 calories and 0.3 grams of fiber.

Phosphorus - 30 mg
Calcium - 1 mg
Sodium - 2 mg
Copper - 0.111 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

Okra nutritional information

One cup of okra, cooked, boiled, drained, with no added salt has 3 grams protein, 35 calories and 4 grams of dietary fiber.

Phosphorus - 51 mg
Calcium - 123 mg
Sodium - 10 mg
Copper - 0.136 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

Onion - nutritional information

One small onion cooked without salt contains 0.82 grams protein, 26 calories and 0.8 grams of fiber.

Phosphorus - 21 mg
Iron - 0.14 mg
Sodium - 2 mg
Copper - 0.04 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

Parsnip nutritional information

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.

Phosphorus - 108 mg
Calcium - 58 mg
Sodium - 16 mg
Copper - 0.215 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

Peas - nutritional information

One cup of boiled peas with no salt added contains 8.58 grams of protein, 134 calories and 8.8 grams of fiber.

Phosphorus - 187 mg
Calcium - 43 mg
Selenium - 3.0 mg
Zinc - 1.9 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

Potato - nutritional information

One medium baked potato without salt contains 4.33 grams of protein, 161 calories and 3.8 grams of fiber.

Phosphorus - 121 mg
Calcium - 26 mg
Sodium - 17 mg
Copper - 0.204 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

Pumpkin nutritional information

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.

Phosphorus - 74 mg
Calcium - 37 mg
Sodium - 2 mg
Copper - 0.223 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

Radish nutritional information

One half cup of radishes, raw, has 0.39 grams protein, 9 calories and 0.9 grams of dietary fiber.

Phosphorus - 12 mg
Calcium - 14 mg
Sodium - 23 mg
Copper - 0.029 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

Rapini nutritional information

One cup of rapini, raw, has 1.27 grams protein, 9 calories and 1.1 grams of dietary fiber.

Phosphorus - 29 mg
Calcium - 43 mg
Sodium - 13 mg
Copper - 0.017 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

Spinach nutritional information

One cup of raw spinach contains 0.86 grams of protein, 7 calories and 0.7 grams of fiber.

Phosphorus - 15 mg
Calcium - 30 mg
Sodium - 24 mg
Copper - 0.039 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)

Spirulina nutritional information

One cup of dried spirulina has 64.37 grams protein, 325 calories and 4 grams of dietary fiber.

Phosphorus - 132 mg
Calcium - 134 mg
Zinc - 2.24 mg
Sodium - 1174 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

Spaghetti squash nutritional information

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.

Phosphorus - 22 mg
Calcium - 33 mg
Sodium - 28 mg
Copper - 0.054 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

Summer Squash (Zucchini) -  nutritional information

One cup of sliced summer squash, boiled with no added salt contains 1.87 grams of protein, 41 calories and 2 grams of fiber.

Phosphorus - 52 mg
Calcium - 40 mg
Iron - 0.67 mg
Selenium - 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

Squash, Winter -  nutritional information

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.

Phosphorus - 39 mg
Calcium - 45 mg
Iron - 0.9 mg
Copper - 0.168 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

Sweet Potato -  nutritional information

One medium sweet potato baked in its skin contains 2.29 grams of protein, 103 calories and 3.8 grams of fiber.

Phosphorus - 62 mg
Calcium - 43 mg
Iron - 0.79 mg
Manganese - 0.567 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

Swiss chard nutritional information

One cup of Swiss chard, cooked, boiled, drained, has 3.29 grams protein, 35 calories and 3.7 grams of dietary fiber.

Phosphorus - 58 mg
Calcium - 102 mg
Sodium - 313 mg
Copper - 0.285 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

Taro nutritional information

One cup of taro, raw, has 1.56 grams protein, 116 calories and 4.3 grams of dietary fiber.

Phosphorus - 87 mg
Calcium - 45 mg
Sodium - 11 mg
Copper - 0.179 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

Turnip nutritional information

One cup of turnips, boiled with no added salt, has 1.11 grams protein, 34 calories and 3.1 grams of dietary fiber.

Phosphorus - 41 mg
Calcium - 51 mg
Sodium - 25 mg
Copper - 0.003 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

Yellow squash nutritional information

One cup of yellow (crookneck) squash, raw, has 1.28 grams protein, 24 calories and 1.3 grams of dietary fiber.

Phosphorus - 41 mg
Calcium - 27 mg
Sodium - 3 mg
Copper - 0.117 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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