Dr. Decuypere's Nutrient Charts^™
Vegetables Chart

Use these charts to find the nutrient contents of your favorite fruits, nuts, proteins and vegetables.

Click on the buttons below to visit each chart:

Note that I have listed only those foods which contain the listed vitamins in significant quantities. The 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 (in descending order)	Vitamins Contained (in descending order)
Alfalfa, sprouted	One cup of raw, sprouted alfalfa seeds, contains 1.32 grams of protein and 0.6 grams of dietary fiber.	Potassium - 26 mg Phosphorus - 23 mg Magnesium - 9 mg Calcium - 11 mg Iron - 0.32 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin C - 2.7 mg Pantothenic Acid - 0.186 mg Folate - 12 mcg Vitamin A - 51 IU Vitamin K - 10.1 mcg 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.	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 Also contains small amounts of selenium, and copper.	Vitamin C - 54.3 mg Niacin - 0.738 mg Vitamin B1 (thiamine) - 0.026 mg Vitamin B2 (riboflavin) - 0.177 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 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 Manganese - 0.27 mg Sodium - 72 mg Also contains small amounts of selenium, copper and zinc.	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 - .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 4 spears) cooked with no added salt contains over 1.44 grams of protein and almost 1.2 grams of fiber.	Potassium - 134 mg Phosphorus - 32 mg Calcium - 14 mg Sodium - 8 mg Magnesium - 8 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	Vitamin A - 604 IU Vitamin C - 4.6 mg Niacin - .65 mg Vitamin B1 (thiamine) - 0.097 mg Vitamin B2 (riboflavin) - 0.083 mg Vitamin B6 - 0.047 mg Folate - 89 mcg Vitamin K - 30.4 mcg Vitamin E - 0.9 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 and 1.2 grams dietary fiber.	Potassium - 640 mg Phosphorus - 24 mg Magnesium - 4 mg Calcium - 14 mg Iron - 0.29 mg Zinc - 0.56 mg Sodium - 5 mg Also contains small amounts of selenium, manganese, copper and zinc.	Niacin - 0.36 mg Vitamin B1 (thiamine) - 0.024 mg Vitamin B2 (riboflavin) - 0.06 mg Vitamin B6 - 0.118 mg Folate - 2 mcg Contains some other vitamins in small amounts.
Beetroot	One cup of beets, cooked, boiled, drained, without salt contains 2.86 grams protein and 3.4 grams dietary fiber.	Potassium - 518 mg Phosphorus - 64 mg Magnesium - 40 mg Calcium - 28 mg Iron - 1.34 mg Sodium - 130 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 60 iu Vitamin C - 6.2 mg Niacin - 0.562 mg Folate - 136 mcg Vitamin B1 (thiamine) - 0.046 mg Vitamin B2 (riboflavin) - 0.068 mg Vitamin B6 - 0.114 mg Contains some other vitamins in small amounts.
Bok Choy	One cup of Bok Choy, cooked, boiled, drained with no added salt has 2.65 grams protein and 3.4 grams dietary fiber.	Potassium - 631 mg Phosphorus - 49 mg Magnesium - 19 mg Calcium - 158 mg Iron - 1.77 mg Zinc - 0.29 mg Manganese - 0.245 mg Sodium - 58 mg Also contains small amounts of selenium, and copper.	Vitamin C - 44.2 mg Niacin - 0.728 mg Vitamin B1 (thiamine) - 0.054 mg Vitamin B2 (riboflavin) - 0.107 mg Vitamin B6 - 0.282 mg Folate - 70 mcg Vitamin A - 7223 IU - 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 and 2.6 grams dietary fiber.	Potassium - 229 mg Phosphorus - 52 mg Calcium - 31 mg Sodium - 32 mg Magnesium - 16 mg Iron - .52 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 1207 IU Vitamin C - 51 mg Niacin - .431 mg Vitamin B1 (thiamine) - 0.049 mg Vitamin B2 (riboflavin) - 0.096 mg Vitamin B6 - 0.156 mg Pantothenic Acid - .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 and 4 grams dietary fiber.	Potassium - 494 mg Phosphorus - 88 mg Magnesium - 32 mg Calcium - 56 mg Iron - 1.88 mg Zinc - 0.52 mg Manganese - 0.34 mg Sodium - 32 mg Also contains small amounts of selenium, and copper.	Vitamin C - 96.8 mg Niacin - 0.946 mg Vitamin B1 (thiamine) - 0.166 mg Vitamin B2 (riboflavin) - 0.124 mg Vitamin B6 - 0.278 mg Folate - 94 mcg Vitamin A - 1208 IU 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.	Potassium - 582 mg Phosphorus - 55 mg Magnesium - 59 mg Calcium - 84 mg Iron - 1.23 mg Zinc - 0.27 mg Manganese - 0.353 mg Sodium - 8 mg Also contains small amounts of selenium, and copper.	Vitamin C - 31 mg Niacin - 1.986 mg Vitamin B1 (thiamine) - 0.148 mg Vitamin B2 (riboflavin) - 0.035 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 and 1.4 grams of dietary fiber.	Potassium - 147 mg Phosphorus - 25 mg Magnesium - 11 mg Calcium - 36 mg Iron - 0.13 mg Zinc - 0.15 mg Manganese - 0.154 mg Sodium - 6 mg Also contains small amounts of selenium, and copper.	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 - .11 mg Contains some other vitamins in small amounts.
Carrots	Half cup cooked with no added salt contains .59 grams protein and 2.3 grams fiber.	Potassium - 183 mg Sodium - 45 mg Calcium - 23 mg Phosphorus - 23 mg Magnesium - 8 mg Iron - .27 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin A - 13286 IU Vitamin C - 2.8 mg Niacin - .5 mg Folate - 11 mcg Pantothenic Acid - .181 mg Vitamin B6 - .119 mg Vitamin K - 10.7 mcg Vitamin E - .8 mg Contains some other vitamins in small amounts.
Cauliflower	Half cup cooked with no added salt contains 1.14 grams protein and 1.4 grams fiber.	Potassium - 88 mg Phosphorus - 120 mg Calcium - 10 mg Sodium - 9 mg Magnesium - 6 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	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 - 0.04 mcg Vitamin E - 8.6 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 and 1.9 grams of dietary fiber.	Potassium - 268 mg Phosphorus - 102 mg Magnesium - 19 mg Calcium - 40 mg Iron - 0.67 mg Zinc - 0.31 mg Manganese - 0.149 mg Sodium - 95 mg Also contains small amounts of selenium, and copper.	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 and 2.4 grams of dietary fiber.	Potassium - 426 mg Phosphorus - 38 mg Magnesium - 18 mg Calcium - 63 mg Iron - 0.63 mg Zinc - 0.21 mg Manganese - 0.159 mg Sodium - 136 mg Also contains small amounts of selenium, and copper.	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 - 728 IU Vitamin K - 56.7 mcg Vitamin E - .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 and 2.2 grams of dietary fiber.	Potassium - 230 mg Phosphorus - 36 mg Magnesium - 16 mg Calcium - 88 mg Iron - 0.49 mg Zinc - 0.34 mg Manganese - 0.232 mg Sodium - 6 mg Also contains small amounts of selenium, and copper.	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 - .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 and 2 grams of dietary fiber.	Potassium - 268 mg Phosphorus - 46 mg Magnesium - 12 mg Calcium - 38 mg Iron - 0.36 mg Zinc - 0.21 mg Manganese - 0.182 mg Sodium - 11 mg Also contains small amounts of selenium, and copper.	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 3.92 grams protein and 3.3 grams fiber.	Potassium - 250 mg Phosphorus - 88 mg Magnesium - 31 mg Calcium - 4 mg selenium - 0.2 mg Iron - 0.52 mg Zinc - 0.72 mg Also contains small amounts of manganese and copper.	Vitamin C - 7.3 mg Niacin - 1.9 mg Vitamin B1 (thiamine) - 0.254 mg Vitamin B2 (riboflavin) - 0.085 mg Vitamin B6 - 0.071 mg Folate - 54 mcg Pantothenic Acid - 1.036 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 and .3 grams fiber.	Potassium - 76 mg Phosphorus - 12 mg Magnesium - 7 mg Sodium - 1 mg Calcium - 8 mg Also contains small amounts of selenium, iron, manganese, copper and zinc.	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 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 and 2.4 grams of dietary fiber.	Potassium - 419 mg Phosphorus - 35 mg Magnesium - 13 mg Calcium - 25 mg Iron - 0.22 mg Zinc - 0.19 mg Manganese - 0.049 mg Sodium - 19 mg Also contains small amounts of selenium, and copper.	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 and 2.5 grams of dietary fiber.	Potassium - 122 mg Phosphorus - 15 mg Magnesium - 11 mg Calcium - 6 mg Iron - 0.25 mg Zinc - 0.12 mg Manganese - 0.112 mg Sodium - 1 mg Also contains small amounts of selenium, and copper.	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 - .41 mg Contains some other vitamins in small amounts.
Fennel	One cup of raw fennel bulb has 1.09 grams protein and 2.7 grams of dietary fiber.	Potassium - 360 mg Phosphorus - 44 mg Magnesium - 15 mg Calcium - 43 mg Iron - 0.64 mg Zinc - 0.17 mg Manganese - 0.166 mg Sodium - 45 mg Also contains small amounts of selenium, and copper.	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 and 16.6 grams of dietary fiber.	Potassium - 655 mg Phosphorus - 181 mg Magnesium - 99 mg Calcium - 112 mg Iron - 1.91 mg Zinc - 1.13 mg Manganese - 0.676 mg Sodium - 11 mg Also contains small amounts of selenium, and copper.	Vitamin C - 2.1 mg Niacin - 0.966 mg Vitamin B1 (thiamine) - 0.230 mg Vitamin B2 (riboflavin) - 0.110 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 .64 grams protein and 1.3 grams fiber.	Potassium - 130 mg Phosphorus - 15 mg Magnesium - 7 mg Calcium - 7 mg Iron - 0.25 mg Sodium - 12 mg Also contains small amounts of selenium, manganese, copper and zinc.	Vitamin C - 59.5 mg Niacin - .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.	Potassium - 135 mg Phosphorus - 16 mg Magnesium - 11 mg Calcium - 11 mg Iron - 0.57 mg Zinc - 0.15 mg Manganese - 0.057 mg Sodium - 4 mg Also contains small amounts of selenium, and copper.	Vitamin C - 14.1 mg Niacin - 0.190 mg Vitamin B1 (thiamine) - 0.017 mg Vitamin B2 (riboflavin) - 0.028 mg Vitamin B6 - 0.040 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 2.5 grams protein and 2.6 grams fiber.	Potassium - 296 mg Phosphorus - 36 mg Magnesium - 23 mg Calcium - 94 mg Sodium - 30 mg Iron - 1.17 mg Manganese - .541 mg Selenium - 1.2 mg Vitamin K - 1062 mcg Also contains small amounts of copper and zinc.	Vitamin A - 17,101 IU Vitamin C - 53.3 mg Niacin - .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 cup of leeks, cooked, boiled with no added salt has 0.84 grams protein and 1.2 grams of dietary fiber.	Potassium - 92 mg Phosphorus - 16 mg Magnesium - 16 mg Calcium - 32 mg Iron - 1.16 mg Zinc - 0.08 mg Manganese - 0.256 mg Sodium - 12 mg Also contains small amounts of selenium, and copper.	Vitamin C - 4.4 mg Niacin - 0.208 mg Vitamin B1 (thiamine) - 0.028 mg Vitamin B2 (riboflavin) - 0.020 mg Vitamin B6 - 0.116 mg Folate - 24 mcg Pantothenic Acid - 0.076 mg Vitamin A - 844 IU Vitamin K - 26.4 mcg Vitamin E - 0.52 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 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 - 1.8 mg Manganese - .8 mg copper - .442 mg	Pantothenic Acid - .793 mg Niacin - .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 and .3 grams of fiber.	Potassium - 111 mg Phosphorus - 30 mg Magnesium - 3 mg Selenium - 3.3 mg Calcium - 1 mg Sodium - 2 mg Iron - 0.17 mg Also contains small amounts of manganese, copper and zinc.	Vitamin D - 6 IU Niacin - 1.4 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 - .5 mg Contains some other vitamins in small amounts.
Okra	One cup of okra, cooked, boiled, drained, with no added salt has 3 grams protein and 4 grams of dietary fiber.	Potassium - 216 mg Phosphorus - 52 mg Magnesium - 58 mg Calcium - 124 mg Iron - 0.44 mg Zinc - 0.68 mg Manganese - 0.47 mg Sodium - 10 mg Also contains small amounts of selenium, and copper.	Vitamin C - 26 mg Niacin - 1.394 mg Vitamin B1 (thiamine) - 0.212 mg Vitamin B2 (riboflavin) - 0.088 mg Vitamin B6 - 0.3 mg Folate - 74 mcg Pantothenic Acid - 0.34 mg Vitamin A - 452 IU Vitamin K - 64 mcg Vitamin E - 0.44 mg Contains some other vitamins in small amounts.
Onions	One small onion cooked without salt contains 0.82 grams protein 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 Selenium - 0.4 mg Also contains small amounts of iron, manganese, copper and zinc.	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 Contains some other vitamins in small amounts.
Peas	One cup of boiled peas with no salt added contains 8.58 grams of protein 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 - .8 mg Also contains small amount of copper.	Vitamin A - 1282 IU Vitamin C - 22.7 mg Niacin - 3.234 mg Folate - 101 mcg Vitamin B1 (thiamine) - .414 mg Vitamin B2 (riboflavin) - 0.238 mg Vitamin B6 - .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 2.9 grams of protein and 2.9 grams of fiber.	Potassium - 751 mg Phosphorus - 104 mg Magnesium - 37 mg Calcium - 14 mg Sodium - 10 mg Iron - .88 mg Selenium - 0.7 mg Zinc - .48 mg Also contains small amounts of manganese and copper.	Vitamin C - 17.4 mg Niacin - 2.109 mg Vitamin B1 (thiamine) - 0.066 mg Vitamin B2 (riboflavin) - 0.059 mg Pantothenic Acid - 0.529 mg Vitamin B6 - 0.291 mg Folate - 52 mcg Vitamin A - 14 IU Vitamin K - 3.7 mcg Vitamin E - 0.06 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 and 2.7 grams of dietary fiber.	Potassium - 564 mg Phosphorus - 74 mg Magnesium - 22 mg Calcium - 37 mg Iron - 1.4 mg Zinc - 0.56 mg Manganese - 0.218 mg Sodium - 2 mg Also contains small amounts of selenium, and copper.	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.
Parsnip	One cup of parsnip, cooked, boiled, drained, with no added salt has 2.06 grams protein and 5.6 grams of dietary fiber.	Potassium - 572 mg Phosphorus - 108 mg Magnesium - 46 mg Calcium - 58 mg Iron - 0.9 mg Zinc - 0.4 mg Manganese - 0.458 mg Sodium - 16 mg Also contains small amounts of selenium, and copper.	Vitamin C - 20.2 mg Niacin - 1.13 mg Vitamin B1 (thiamine) - 0.13 mg Vitamin B2 (riboflavin) - 0.08 mg Vitamin B6 - 0.146 mg Folate - 90 mcg Pantothenic Acid - 0.918 mg Vitamin K - 1.6 mcg Vitamin E - 1.56 mg Contains some other vitamins in small amounts.
Radish	One cup of radishes, raw, has 0.79 grams protein and 1.9 grams of dietary fiber.	Potassium - 270 mg Phosphorus - 23 mg Magnesium - 12 mg Calcium - 29 mg Iron - 0.39 mg Zinc - 0.32 mg Manganese - 0.08 mg Sodium - 45 mg Also contains small amounts of selenium, and copper.	Vitamin C - 17.2 mg Niacin - 0.295 mg Vitamin B1 (thiamine) - 0.014 mg Vitamin B2 (riboflavin) - 0.045 mg Vitamin B6 - 0.082 mg Folate - 29 mcg Pantothenic Acid - 0.191 mg Vitamin A - 8 IU Vitamin K - 1.5 mcg Contains some other vitamins in small amounts.
Rapini	One cup of rapini, raw, has 1.27 grams protein and 1.1 grams of dietary fiber.	Potassium - 78 mg Phosphorus - 29 mg Magnesium - 9 mg Calcium - 43 mg Iron - 0.86 mg Zinc - 0.31 mg Manganese - 0.158 mg Sodium - 13 mg Also contains small amounts of selenium, and copper.	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 and 0.7 grams of fiber.	Potassium - 167 mg Phosphorus - 15 mg Magnesium - 24 mg Calcium - 30 mg Sodium - 24 mg Iron - .81 mg Selenium - .3 mg Also contains small amounts of manganese, copper and zinc.	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 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 Also contains small amounts of selenium, and copper.	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 and 2.2 grams of dietary fiber.	Potassium - 181 mg Phosphorus - 22 mg Magnesium - 17 mg Calcium - 33 mg Iron - 0.53 mg Zinc - 0.31 mg Manganese - 0.17 mg Sodium - 28 mg Also contains small amounts of selenium, and copper.	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, baked with no added salt contains 1.64 grams of protein and 2.5 grams of fiber.	Potassium - 346 mg Phosphorus - 70 mg Magnesium - 43 mg Calcium - 49 mg Sodium - 2 mg Iron - 0.65 mg Manganese - 0.383 mg Selenium - 0.4 mg Zinc - 0.7 mg Also contains small amount of copper.	Vitamin C - 9.9 mg Niacin - .923 mg Vitamin B1 (thiamine) - 0.079 mg Vitamin B2 (riboflavin) - 0.074 mg Vitamin B6 - 0.117 mg Pantothenic Acid - 0.247 mg Folate - 36 mcg Vitamin A - 382 mg Vitamin K - 6.3 mcg Vitamin E - 0.25 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 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 Selenium - 0.8 mg Also contains small amounts of manganese, copper and zinc.	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 - .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 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 Also contains small amount of copper.	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 and 3.7 grams of dietary fiber.	Potassium - 961 mg Phosphorus - 58 mg Magnesium - 150 mg Calcium - 102 mg Iron - 3.95 mg Zinc - 0.58 mg Manganese - 0.59 mg Sodium - 313 mg Also contains small amounts of selenium, and copper.	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 and 4.3 grams of dietary fiber.	Potassium - 615 mg Phosphorus - 87 mg Magnesium - 34 mg Calcium - 45 mg Iron - 0.57 mg Zinc - 0.24 mg Manganese - 0.398 mg Sodium - 11 mg Also contains small amounts of selenium, and copper.	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 turnip, cooked, , mashed, with no added salt, has 1.63 grams protein and 4.6 grams of dietary fiber.	Potassium - 407 mg Phosphorus - 60 mg Magnesium - 21 mg Calcium - 76 mg Iron - 0.41 mg Zinc - 0.28 mg Manganese - 0.163 mg Sodium - 37 mg Also contains small amounts of selenium, and copper.	Vitamin C - 26.7 mg Niacin - 0.688 mg Vitamin B1 (thiamine) - 0.062 mg Vitamin B2 (riboflavin) - 0.053 mg Vitamin B6 - 0.154 mg Pantothenic Acid - 0.327 mg Folate - 21 mcg Vitamin K - 0.2 mcg Vitamin E - 0.05 mg Contains some other vitamins in small amounts.
Yellow squash	One cup of yellow squash, raw, has 1.64 grams protein and 2.5 grams of dietary fiber.	Potassium - 306 mg Phosphorus - 52 mg Magnesium - 27 mg Calcium - 40 mg Iron - 0.67 mg Zinc - 0.40 mg Manganese - 0.279 mg Also contains small amounts of selenium, and copper.	Vitamin C - 9.9 mg Niacin - 0.92 mg Vitamin B1 (thiamine) - 0.09 mg Vitamin B2 (riboflavin) - 0.09 mg Vitamin B6 - 0.17 mg Folate - 36 mcg Pantothenic Acid - 0.25 mg Vitamin A - 293 IU Vitamin K - 7.9 mcg Vitamin E - 0.22 mg Contains some other vitamins in small amounts.
Zucchini - See Summer Squash.