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Vegetables Chart

Minerals | Vitamins | Fruits | Vegetables | Nuts & Seeds


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

Vegetable Amount Minerals Contained
(in descending order)
Vitamins Contained
(in descending order)

Artichoke

One medium cooked with no added salt has 4.2 grams protein and 6.5 grams of fiber
 
Potassium 425 mg
Phosphorus 103 mg
Magnesium 72 mg
Calcium 54 mg
Contains small amounts of Selenium, Iron, manganese, copper and Zinc.
Vitamin A 212 IU
Vitamin C 12 mg
Vitamin B3 1.2 mg
Vitamin B5 0.5 mg
Vitamin B9 61.2 mcg
Contains some other vitamins in small amounts.

 

Asparagus

Half cup (about 4 spears) cooked with no added salt contains over 2 grams of protein and almost 1.5 grams of fiber.  
Potassium 144 mg
Phosphorus 48.5 mg
Calcium 18 mg
Sodium 10 mg
Magnesium 9 mg
Vitamin A 485 IU
Vitamin C 9.7 mg
Vitamin B3 0.974 mg
Vitamin B9 131 mcg
Contains some other vitamins in small amounts.
Avocado (see fruit)

Broccoli
Half cup cooked with no added salt contains 2.3 grams protein and 2.3 grams fiber.
Potassium 228 mg
Phosphorus 46 mg
Calcium 36 mg
Sodium 28 mg
Magnesium 18.7 mg
Iron 0.65 mg
Contains small amounts of Selenium, manganese,  copper and Zinc.
Vitamin C 58 mg
Vitamin A 1083 IU
Vitamin B3 0.45 mg
Vitamin B5 0.4 mg
Vitamin B9 39 mcg
Vitamin K 110 mcg

Contains some other vitamins in small amounts.

Carrots

Half cup cooked with no added salt contains .85 grams protein and 2.6 grams fiber.
Potassium 177 mg
Sodium 51.5 mg
Calcium  24 mg
Phosphorus  23.4 mg
Magnesium 10 mg
Iron 0.48 mg
Contains small amounts of Selenium, manganese,  copper and Zinc.
Vitamin C 1.8 mg
Vitamin A 19,152 IU
Vitamin B3 0.4 mg
Vitamin B9 11 mcg
Vitamin B5 0.2 mg
Vitamin B6 0.2 mg
Contains some other vitamins in small amounts.

Cauliflower

Half cup cooked with no added salt contains 1.1 grams protein and 1.7 grams fiber.
Potassium 88 mg
Phosphorus 19.8 mg
Calcium 9.9 mg
Sodium 9.3 mg
Magnesium 5.6 mg
Contains small amounts of Selenium, Iron, manganese, copper and Zinc.
Vitamin C  27.5 mg
Vitamin A 1.5 IU
Vitamin B5 0.3 mg
Contains some other vitamins in small amounts.

Corn

One ear, cooked with no salt contains 2.6 grams protein and 2.1 grams fiber.
Potassium 191.7 mg
Phosphorus 79.3 mg
Magnesium 24.6 mg
Sodium 13 mg
Calcium 1.5 mg
Selenium 0.6 mg
Iron 0.5 mg
Zinc 0.4 mg
Contains small amounts of manganese and copper
Vitamin C 4.8 mg
Vitamin A 167 IU
Vitamin B3 1.2 mg
Vitamin B9 27.3 mcg
Vitamin B5 0.68 mg
Contains some other vitamins in small amounts.

Cucumber

Half a cup of sliced cucumber with skins contains 0.36 grams protein and 0.42 grams fiber.
Potassium 74.9 mg
Phosphorus 1.4 mg
Magnesium 5.7 mg
Sodium 1 mg
Calcium 7.3 mg
contains small amounts of Selenium, Iron, manganese, copper and Zinc.
Vitamin C 2.6 mg
Vitamin A 111.8 IU
Contains some other vitamins in small amounts.

 

 

 

 

Green- Pepper

One small raw pepper contains 0.66 grams protein and 1.3 grams fiber.
Potassium 131 mg
Phosphorus 14 mg
Magnesium 7.4mg
Calcium 6.7 mg
Sodium 1.48 mg
Contains small amounts of Selenium, Iron, manganese,copper and Zinc.
Vitamin C 66 mg
Vitamin A 467.7i u
Vitamin B3 0.4 mg
Vitamin B9 6.8 mcg
Contains some other vitamins in small amounts.

Kale

One cup of cooked kale with no added salt contains 2.5 grams protein and 2.6 grams fiber.
Potassium 296.4 mg
Phosphorus 36.4 mg
Magnesium 23.4 mg
Calcium 32 mg
Sodium 29.9 mg
Iron 1.2 mg
Manganese 0.5 mg
Selenium 1.2 mg
Contains small amounts of  copper and Zinc.
Vitamin A 9,620 IU
Vitamin C 53.3 mg
Vitamin B3  0.6 mg
Vitamin B9 17 mcg
Vitamin K 1062 mcg
Contains some other vitamins in small amounts.

Lima Beans

One cup of cooked large lima beans with no added salt contains 14.7 grams protein and 13.2 grams fiber.

Potassium 955 mg
Phosphorus 208.7 mg
Magnesium 8.8 mg
Calcium 32 mg
Selenium 8.5 mg
Iron 4.5 mg
Sodium 3.8 mg
Zinc 1.8 mg
Manganese 0.8 mg
copper 0.44 mg
Vitamin B5 0.8 mg
Vitamin B3 0.8 mg
Vitamin B9 156 mcg
Contains some other vitamins in small amounts.

 

Mushroom

Half a cup of raw mushrooms contains 1.0 grams of protein and 0.42 grams of fiber.  
Potassium 129.5 mg
Phosphorus 36.4 mg
Magnesium 3.5 mg
Selenium 3 mg
Calcium 1.8 mg
Sodium 1.4 mg
Iron 0.36 mg
Contains small amounts of manganese, copper and  Zinc.
Vitamin D 26.6 IU
Vitamin B3 1.4 mg
Vitamin C 0.8 mg
Vitamin B5 0.5 mg
Contains some other vitamins in small amounts.

Onions

One small onion cooked without salt contains 0.8 grams protein and 1.3 grams of fiber.
Potassium 110 mg
Phosphorus 23.1 mg
Calcium 14 mg
Magnesium 7 mg
Sodium 2.1 mg
Selenium 0.42 mg
Contains small amounts of  Iron, manganese,  copper and Zinc.
Vitamin C 4.5 mg
Vitamin B9 9 mcg
Contains some other vitamins in small amounts.

 

vegetables chart-2

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