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Fruit Chart

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds

Note that only those nutrients which appear in significant quantities are listed.

Fruits Amount Minerals Contained Vitamins Contained



 

 

Apple

One medium apple with skin contains almost 4 grams of dietary fiber.
Potassium 158 mg
Calcium 9.5 mg
Phosphorus 9.5 mg
Magnesium 7 mg
Selenium 0.4 mg
Contains small amounts of Iron, manganese, copper and zinc.
Vitamin A 73 IU
Vitamin C 9 mg
Vitamin B9(Folate) (important during pregnancy) 4 mcg
Vitamin E 0.66 IU


Avocado

One medium avocado contains 4 grams of protein and 10 grams of fiber. Also contains small amounts of Selenium,manganese,
copper and zinc.
Potassium 1204 mg
Phosphorus 82.4 mg
Magnesium 78.4 mg
Calcium 22 mg
Sodium 20 mg
Iron 2 mg
Vitamin A 1230 IU
Vitamin C 15.9 mg
Vitamin B1 0.2 mg
Vitamin B2 0.25 mg
Vitamin B3 3.9 mg
Vitamin B9 124.6 mg
Vitamin B5 1.95 mg
Vitamin B6 0.56 mg
Contains some other vitamins in small amounts.


 

 

Banana

One medium banana contains 1 gram of protein and 3 grams of dietary fiber.
Potassium 467 mg
Magnesium 43 mg
Phosphorus 27 mg
Calcium 7 mg
Selenium 1.3 mg
Iron 0.4 mg
Also contains trace amounts of zinc, manganese and
copper.
Vitamin A 95 IU
Vitamin C 11 mg
Vitamin B9 22.5 mcg
Vitamin B6 0.7mcg
Vitamin B3 0.6 mg
Vitamin B5 0.31 mg
Vitamin E 0.67 IU


Black-berries

One cup blackberries contains 1 gram of protein and over 7 grams of dietary fiber.
Potassium 282 mg
Calcium 46 mg
Phosphorus 30 mg
Magnesium 28 mg
Manganese 1.9 mg
Iron 0.8 mg
Selenium 0.9 mg
zinc 0.4 mg
Also contains a trace amount of copper.
Vitamin A 237 IU
Vitamin C 30 mg
Vitamin E 1.5 IU
Vitamin B9(Folate) (important during pregnancy) 49 mcg

 


 

 

Cantaloupe

One medium wedge (slice) of cantaloupe contains 0.6 grams of protein and 0.55 grams of dietary fiber.
Potassium 213 mg
Phosphorus 12 mg
Calcium 7.6 mg
Magnesium 7.6 mg
Contains trace amounts of
Iron, manganese, copper and zinc.
Vitamin A 2225 IU
Vitamin C 29 mg
Vitamin B9(Folate) 12 mcg
Vitamin B3 (Niacin) 0.4 mg


Grape

One cup of grapes contains one gram of protein and 1.6 grams of dietary fiber.
Potassium 176 mg
Calcium 13 mg
Phosphorus 9 mg
Magnesium 4.6 mg
Iron 0.4 mg
Selenium 0.3 mg
Also contains trace amounts of zinc, manganese and
copper.
Vitamin A 92 IU
Vitamin C 3.7 mg
Vitamin B9 3.6 mcg
Vitamin B6 0.1 mg


 

 

Kiwi

One cup of kiwi contains 1.75 grams protein and over 6 grams of dietary fiber.
Potassium 588 mg
Phosphorus 71 mg
Magnesium 53 mg
Calcium 46 mg
Selenium 1.1 mg
Iron 0.72 mg
zinc 0.3 mg
Copper 0.3 mg
Vitamin A 310 IU
Vitamin C 174 mg
Vitamin B9 67 mcg
Vitamin B2   0.09 mg
Vitamin B3 0.9 mg
Vitamin B6 0.16 mg
Vitamin E 3 IU

Lemon

One lemon without peel contains 0.64 grams protein and 1.6 grams of dietary fiber.
Potassium 80 mg
Calcium 15mg
Phosphorus 9.2 mg
Magnesium 4.6 mg
Iron 0.35 mg
Contains trace amounts of Selenium, zinc, manganese and copper.
Vitamin A 2 IU
Vitamin C 4 mg







Lime

One lime without peel contains 0.4 grams of protein and 1.8 grams of dietary fiber.
Potassium 68 mg
Calcium 22 mg
Phosphorus 12 mg
Magnesium 4 mg
Iron 0.4 mg
Also contains trace amounts of Selenium, zinc, manganese and copper.
Vitamin A 6.7 IU
Vitamin C 19 mg
Vitamin B9 5.5 mcg

 


Mango

One mango without peel contains 1.0 grams of protein and 3 grams of dietary fiber.
Potassium 323 mg
Calcium 20.7 mg
Phosphorus 22.8 mg
Magnesium 18.6 mg
Iron 0.26 mg
contains trace amounts of Selenium, copper, zinc & manganese.
Vitamin A 8060 IU
Vitamin C 57.34 mg
Vitamin B9 29 mcg
Vitamin B2 0.12 mg
Vitamin B3 1.2 mg
Vitamin B6 0.28 mg
Vitamin E 3.51 IU


 

 

Orange

One medium orange contains 1 gram of protein and 3 grams of dietary fiber.
Potassium 237 mg
Calcium 52 mg
Phosphorus 18 mg
Magnesium 13 mg
Selenium 0.65 mg
contains trace amounts of
Iron, zinc, manganese and copper.
Vitamin A 269 IU
Vitamin C 70 mg
Vitamin B9 40 mcg
Vitamin B1 0.1 mg
Vitamin B5 0.33 mg


 

 

Peach

One medium peach (with skin) contains 1 gram dietary fiber.
Potassium 193 mg
Phosphorus 12 mg
Magnesium 6.9 mg
Calcium 5 mg
Selenium 0.4 mg
contains trace amounts of
Iron, zinc, manganese and copper.
Vitamin A 524 IU
Vitamin C 19 mg
Vitamin B9 5.5 mcg
Vitamin B3 (Niacin) 0.97 mg


Strawberry

One cup whole strawberries contains 3 grams of dietary fiber.
Potassium 239 mg
Phosphorus 27 mg
Calcium 20 mg
Magnesium 14 mg
Selenium 1 mg
Iron 0.55 mg
Manganese 0.42 mg
 Contains also trace amounts of zinc and copper.
Vitamin A 39 IU
Vitamin C 82 mg
Vitamin B9(Folate) (important during pregnancy) 25.5 mcg



 


Tomato

One medium tomato contains 1.05 grams of protein and 1.35 grams of fiber.
Potassium 396.7 mg
Phosphorus 62.7 mg
Magnesium 22.8 mg
Calcium 31.9 mg
Sodium 11.4 mg
Iron 0.51 mg
Selenium 0.8 mg
Contains small amounts of manganese, copper and zinc.
Vitamin A 2364 IU
Vitamin C 25 mg
Vitamin B9 46 mcg
Vitamin B3 (Niacin) 0.94 mg
Vitamin B6 (Pyridoxine) 0.1 mg



 

 

Watermelon

I medium wedge (slice) of watermelon contains 1 gram of protein and 1 gram of dietary fiber.
Potassium  332 mg
Magnesium 31.5 mg
Phosphorus 26 mg
Calcium 23 mg
Iron 0.5 mg
Selenium 0.3 mg
Contains small amounts of manganese, copper and zinc.
Vitamin A 1050 IU
Vitamin C 27 mg
Vitamin B3 0.57 mg
Vitamin B1 0.23 mg
Vitamin B6   0.4 mg
Vitamin B9 6.33 mcg
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