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Nutritional values of vegetables

By VItalHealthZone

2 December 2023

278

Broccoli (raw)

Amount – 100g Glycemic index – 10
Calories: 34 Carbohydrate: 6.64g Protein: 2.82g Fat: 0.37g

Vitamin A – 623IU	Calcium – 47mg
Vitamin B1 (Thiamine) – 0.07mg	Iron – 0.73mg
Vitamin B2 (Riboflavin) – 0.12mg	Magnesium – 21mg
Vitamin (B3 Niacin) – 0.64mg	Phosphorus – 66mg
Vitamin B5 (Pantothenic acid) – 0.57mg	Potassium – 316mg
Vitamin B6 (Pyridoxine) – 0.18mg	Sodium – 33mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.41mg
Folate – 63mcg	Copper – 0.05mg
Vitamin C – 89.2mg	Manganese – 0.21mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.78mg	Selenium – 2.5mcg
Vitamin K – 101.6mcg

Cabbage – red (raw)

Amount – 100g Glycemic index – 10
Calories: 31 Carbohydrate: 7.37g Protein: 1.43g Fat: 0.16g

Vitamin A – 1116IU	Calcium – 45mg
Vitamin B1 (Thiamine) – 0.06mg	Iron – 0.8mg
Vitamin B2 (Riboflavin) -0.07mg	Magnesium – 16mg
Vitamin (B3 Niacin) – 0.42mg	Phosphorus – 30mg
Vitamin B5 (Pantothenic acid) – 0.15mg	Potassium – 243mg
Vitamin B6 (Pyridoxine) – 0.21mg	Sodium – 27mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.22mg
Folate – 18mcg	Copper -0.02mg
Vitamin C – 57mg	Manganese – 0.24mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.11mg	Selenium – 0.6mcg
Vitamin K – 38.2mcg

Cabbage – savoy (raw)

Amount – 100g Glycemic index – 10
Calories: 27 Carbohydrate: 6.1g Protein: 2.0g Fat: 0.1g

Vitamin A – 1000IU	Calcium – 35mg
Vitamin B1 (Thiamine) – 0.07mg	Iron – 0.4mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 28mg
Vitamin (B3 Niacin) – 0.3mg	Phosphorus – 42mg
Vitamin B5 (Pantothenic acid) – 0.19mg	Potassium – 230mg
Vitamin B6 (Pyridoxine) – 0.19mg	Sodium – 28mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.27mg
Folate – 80mcg	Copper – 0.06mg
Vitamin C – 31mg	Manganese – 0.18mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.17mg	Selenium – 0.9mcg
Vitamin K – 68.8mcg

Carrots (raw)

Amount – 100g Glycemic index – 47
Calories: 41 Carbohydrate: 9.58g Protein: 0.93g Fat: 0.24g

Vitamin A – 841IU	Calcium – 33mg
Vitamin B1 (Thiamine) – 0.07mg	Iron – 0.3mg
Vitamin B2 (Riboflavin) – 0.06mg	Magnesium – 12mg
Vitamin (B3 Niacin) – 0.98mg	Phosphorus – 35mg
Vitamin B5 (Pantothenic acid) – 0.27mg	Potassium – 320mg
Vitamin B6 (Pyridoxine) – 0.14mg	Sodium – 69mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.24mg
Folate – 19mcg	Copper – 0.05mg
Vitamin C – 5.9mg	Manganese – 0.14mg
Vitamin D – 0IU	Fluoride – 3.2mcg
Vitamin E – 0.66mg	Selenium – 0.1mcg
Vitamin K – 13.2mcg

Cauliflower (raw)

Amount – 100g Glycemic index – 10
Calories: 25 Carbohydrate: 5.3g Protein: 1.98g Fat: 0.1g

Vitamin A – 13IU	Calcium – 22mg
Vitamin B1 (Thiamine) – 0.06mg	Iron – 0.44mg
Vitamin B2 (Riboflavin) – 0.06mg	Magnesium – 15mg
Vitamin (B3 Niacin) – 0.53mg	Phosphorus – 44mg
Vitamin B5 (Pantothenic acid) – 0.65mg	Potassium – 303mg
Vitamin B6 (Pyridoxine) – 0.22mg	Sodium – 30mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.28mg
Folate – 57mcg	Copper – 0.04mg
Vitamin C – 46.4mg	Manganese – 0.16mg
Vitamin D – 0IU	Fluoride – 1mcg
Vitamin E – 0.8mg	Selenium – 0.6mcg
Vitamin K – 16mcg

Corn – yellow (raw)

Amount – 100g Glycemic index – 60
Calories: 86 Carbohydrate: 19.02g Protein: 3.22g Fat: 1.18g

Vitamin A – 208IU	Calcium – 2mg
Vitamin B1 (Thiamine) – 0.2mg	Iron – 0.52mg
Vitamin B2 (Riboflavin) – 0.06mg	Magnesium – 37mg
Vitamin (B3 Niacin) – 1.7mg	Phosphorus – 89mg
Vitamin B5 (Pantothenic acid) – 0.76mg	Potassium – 270mg
Vitamin B6 (Pyridoxine) – 0.6mg	Sodium – 15mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.45mg
Folate – 46mcg	Copper – 0.5mg
Vitamin C – 6.8mg	Manganese – 0.16mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.07mg	Selenium – 0.6mcg
Vitamin K – 0.3mcg

Cucumber – with peel (raw)

Amount – 100g Glycemic index – 10
Calories: 15 Carbohydrate: 3.63g Protein: 0.65g Fat: 0.11g

Vitamin A – 105IU	Calcium – 16mg
Vitamin B1 (Thiamine) – 0.03mg	Iron – 0.28mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 13mg
Vitamin (B3 Niacin) – 0.1mg	Phosphorus – 24mg
Vitamin B5 (Pantothenic acid) – 0.26mg	Potassium – 147mg
Vitamin B6 (Pyridoxine) – 0.04mg	Sodium – 2mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.2mg
Folate – 7mcg	Copper – 0.04mg
Vitamin C – 2.8mg	Manganese – 0.08mg
Vitamin D – 0IU	Fluoride – 0.13mcg
Vitamin E – 0.03mg	Selenium – 1.3mcg
Vitamin K – 16.4mcg

Eggplant (raw)

Amount – 100g Glycemic index – 10
Calories: 24 Carbohydrate: 5.7g Protein: 1.01g Fat: 0.19g

Vitamin A – 27IU	Calcium – 9mg
Vitamin B1 (Thiamine) – 0.04mg	Iron – 0.24mg
Vitamin B2 (Riboflavin) – 0.04mg	Magnesium – 14mg
Vitamin (B3 Niacin) – 0.65mg	Phosphorus – 25mg
Vitamin B5 (Pantothenic acid) – 0.28mg	Potassium – 230mg
Vitamin B6 (Pyridoxine) – 0.08mg	Sodium – 2mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.16mg
Folate – 22mcg	Copper – 0.08mg
Vitamin C – 2.2mg	Manganese – 0.25mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.3mg	Selenium – 0.3mcg
Vitamin K – 3.5mcg

Green beans – snap (raw)

Amount – 100g Glycemic index – 10
Calories: 31 Carbohydrate: 7.13g Protein: 1.82g Fat: 0.12g

Vitamin A – 690IU	Calcium – 37mg
Vitamin B1 (Thiamine) – 0.08mg	Iron – 1.04mg
Vitamin B2 (Riboflavin) – 0.11mg	Magnesium – 25mg
Vitamin (B3 Niacin) – 0.75mg	Phosphorus – 38mg
Vitamin B5 (Pantothenic acid) – 0.09mg	Potassium – 209mg
Vitamin B6 (Pyridoxine) – 0.07mg	Sodium – 6mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.24mg
Folate – 37mcg	Copper – 0.07mg
Vitamin C – 16.3mg	Manganese – 0.21mg
Vitamin D – 0IU	Fluoride – 19mcg
Vitamin E – 0.41mg	Selenium – 0.6mcg
Vitamin K – 14.4mcg

Lettuce – cos or romaine (raw)

Amount – 100g Glycemic index – 0
Calories: 17 Carbohydrate: 3.29g Protein: 1.23g Fat: 0.3g

Vitamin A – 5807IU	Calcium – 33mg
Vitamin B1 (Thiamine) – 0.07mg	Iron – 0.97mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 14mg
Vitamin (B3 Niacin) – 0.31mg	Phosphorus – 30mg
Vitamin B5 (Pantothenic acid) – 0.14mg	Potassium – 247mg
Vitamin B6 (Pyridoxine) – 0.07mg	Sodium – 8mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.23mg
Folate – 136mcg	Copper – 0.05mg
Vitamin C – 24mg	Manganese – 0.16mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.13mg	Selenium – 0.4mcg
Vitamin K – 102.5mcg

Lettuce – iceberg & other crisp types (raw)

Amount – 100g Glycemic index – 0
Calories: 14 Carbohydrate: 2.97g Protein: 0.9g Fat: 0.14g

Vitamin A – 502IU	Calcium – 18mg
Vitamin B1 (Thiamine) – 0.04mg	Iron – 0.41mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 7mg
Vitamin (B3 Niacin) – 0.12mg	Phosphorus – 20mg
Vitamin B5 (Pantothenic acid) – 0.09mg	Potassium – 141mg
Vitamin B6 (Pyridoxine) – 0.04mg	Sodium – 10mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.15mg
Folate – 29mcg	Copper – 0.03mg
Vitamin C – 2.8mg	Manganese – 0.13mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.18mg	Selenium – 0.1mcg
Vitamin K – 24.1mcg

Lettuce – red leaf (raw)

Amount – 100g Glycemic index – 0
Calories: 16 Carbohydrate: 2.26g Protein: 1.33g Fat: 0.22g

Vitamin A – 7492IU	Calcium – 33mg
Vitamin B1 (Thiamine) – 0.06mg	Iron – 1.2mg
Vitamin B2 (Riboflavin) – 0.08mg	Magnesium – 12mg
Vitamin (B3 Niacin) – 0.32mg	Phosphorus – 28mg
Vitamin B5 (Pantothenic acid) – 0.14mg	Potassium – 187mg
Vitamin B6 (Pyridoxine) – 0.1mg	Sodium – 25mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.2mg
Folate – 36mcg	Copper – 0.03mg
Vitamin C – 3.7mg	Manganese – 0.2mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.15mg	Selenium – 1.5mcg
Vitamin K – 140.3mcg

Mushrooms – white (raw)

Amount – 100g Glycemic index – 10
Calories: 22 Carbohydrate: 3.28g Protein: 3.09g Fat: 0.34g

Vitamin A – 0IU	Calcium – 3mg
Vitamin B1 (Thiamine) – 0.08mg	Iron – 0.5mg
Vitamin B2 (Riboflavin) – 0.4mg	Magnesium – 9mg
Vitamin (B3 Niacin) – 3.61mg	Phosphorus – 86mg
Vitamin B5 (Pantothenic acid) – 1.5mg	Potassium – 318mg
Vitamin B6 (Pyridoxine) – 0.1mg	Sodium – 5mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.52mg
Folate – 16mcg	Copper – 0.32mg
Vitamin C – 2.1mg	Manganese – 0.05mg
Vitamin D – 18IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 9.3mcg
Vitamin K – 0mcg

Onions (raw)

Amount – 100g Glycemic index – 10
Calories: 40 Carbohydrate: 9.34g Protein: 1.1g Fat: 0.1g

Vitamin A – 2IU	Calcium – 23mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 0.21mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 10mg
Vitamin (B3 Niacin) – 0.12mg	Phosphorus – 29mg
Vitamin B5 (Pantothenic acid) – 0.12mg	Potassium – 146mg
Vitamin B6 (Pyridoxine) – 0.12mg	Sodium – 4mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.17mg
Folate – 19mcg	Copper – 0.04mg
Vitamin C – 7.4mg	Manganese – 0.13mg
Vitamin D – 0IU	Fluoride – 1.1mcg
Vitamin E – 0.02mg	Selenium – 0.5mcg
Vitamin K – 0.4mcg

Peppers – sweet red (raw)

Amount – 100g Glycemic index – 10
Calories: 26 Carbohydrate: 6.03g Protein: 0.99g Fat: 0.3g

Vitamin A – 3131IU	Calcium – 7mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 0.43mg
Vitamin B2 (Riboflavin) – 0.09mg	Magnesium – 12mg
Vitamin (B3 Niacin) – 0.98mg	Phosphorus – 26mg
Vitamin B5 (Pantothenic acid) – 0.32mg	Potassium – 211mg
Vitamin B6 (Pyridoxine) – 0.29mg	Sodium – 4mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.25mg
Folate – 46mcg	Copper – 0.02mg
Vitamin C – 127.7mg	Manganese – 0.11mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 1.58mg	Selenium – 0.1mcg
Vitamin K – 4.9mcg

Pumpkin (raw)

Amount – 100g Glycemic index – 75
Calories: 26 Carbohydrate: 6.5g Protein: 1.0g Fat: 0.1g

Vitamin A – 7384IU	Calcium – 21mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 0.8mg
Vitamin B2 (Riboflavin) – 0.11mg	Magnesium – 12mg
Vitamin (B3 Niacin) – 0.6mg	Phosphorus – 44mg
Vitamin B5 (Pantothenic acid) – 0.3mg	Potassium – 340mg
Vitamin B6 (Pyridoxine) – 0.6mg	Sodium – 1mg
Vitamin B12 (Cobalamin) – 0mcg	Zinc – 0.32mg
Folate – 16mcg	Copper – 0.13mg
Vitamin C – 9mg	Manganese – 0.13mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 1.06mg	Selenium – 0.3mcg
Vitamin K – 1.1mcg

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