Veg - The stats

Vegetable

Alfalfa, sprouted

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

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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.

 

Kale

One cup of cooked kale with no added salt contains 2.47 grams protein,

36 calories and 2.6 grams fibre.

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 fibre.

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 fibre.

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 fibre.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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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 fibre.

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.

 

Spinach

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

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 fibre.

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 fibre.

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 (zucchini/courgette)

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

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.

 

Sweet Potatoes

One medium sweet potato baked in its skin contains 2.29 grams of protein,

103 calories and 3.8 grams of fibre.

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 fibre.

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.

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 fibre.

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 fibre.

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.

 

Courtsey of  Dr. Decuypere's Nutrient Charts™

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