Vegetables - Nutrition of Foods

Vegetables
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Broccoli (raw)
Cabbage - red (raw)
Cabbage - savoy (raw)
Carrots
Cauliflower
Corn - yellow (raw)
Cucumber - with peel (raw)
Eggplant (raw)
Green beans - snap (raw)
Lettuce - cos or romaine (raw)
Lettuce - iceberg & other crisp types (raw)
Lettuce - red leaf (raw)
Mushrooms (raw)
Onions (raw)
Peppers - sweet red (raw)
Pumpkin (raw)

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 (Thiamin) - 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 (Thiamin) - 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

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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 (Thiamin) - 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

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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 (Thiamin) - 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 (Thiamin) - 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

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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 (Thiamin) - 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 (Thiamin) - 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

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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 (Thiamin) - 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

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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 (Thiamin) - 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 (Thiamin) - 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

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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 (Thiamin) - 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 (Thiamin) - 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

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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 (Thiamin) - 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 (Thiamin) - 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

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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 (Thiamin) - 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 (Thiamin) - 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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Last reviewed: 2 January 2007 || Last updated: 2 January 2007

Vegetables Food Group

references

USDA National Nutrient Database - provides nutrient values for foods (accessed 5 January 2005)

NOTE: Mega doses of vitamins, minerals or other nutrients cannot cure illnesses and in fact can be very dangerous and produce toxic side effects and interfere with medicine you are taking. Always ensure you consult your doctor before taking any type of minerals supplement.

Disclaimer: This guide is not intended to be used for diagnostic or prescriptive purposes. For any treatment or diagnosis of illness, please see your doctor.

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references