Vegetables
al..as, ba..br, br..ca, ca..ce, ch..da, eg..la, le..ok, on..pe, pe..po, po..rh, ru..sq, sq..sw, ta..to, to..ya
| alfalfa sprouts (raw) |
amaranth leaves (cooked) |
amaranth leaves (raw) |
arrowhead (cooked) |
arrowhead (raw) |
artichoke (cooked) |
artichoke (raw) |
arugula (raw) |
asparagus (cooked) |
asparagus (raw) |
|
| Serving Size | 1 cup (33g) | 1/2 cup (66g) | 1 cup (28g) | 1 medium (12g) | 1 medium (12g) | 1 medium (120g) | 1 medium (128g) | 1 cup (20g) | 5 spears (75g) | 5 spears (80g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 10 | 14 | 6 | 9 | 12 | 60 | 60 | 5 | 14 | 16 |
| Protein (g) | 1.32 (3%) | 1.39 (3%) | 0.69 (1%) | 0.54 (1%) | 0.64 (1%) | 4.18 (8%) | 4.19 (8%) | 0.52 (1%) | 2.21 (4%) | 1.76 (4%) |
| Total Fat (g) | 0.23 | 0.12 | 0.09 | 0.01 | 0.03 | 0.19 | 0.19 | 0.13 | 0.32 | 0.10 |
| Total Carbohydrates (g) | 1.25 | 2.71 | 1.13 | 1.94 | 2.43 | 13.42 | 13.45 | 0.73 | 1.44 | 3.10 |
| Dietary Fiber (g) | 0.8 (3%) | - | - | - | - | 6.5 (26%) | 6.9 (28%) | 0.3 (1%) | 1.2 (5%) | 1.7 (7%) |
| Sugar (g) | 0.06 | - | - | - | - | 1.19 | - | 0.41 | 0.24 | 1.50 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 2.7 (5%) | 27.1 (45%) | 12.1 (20%) | 0 | 0.1 | 12.0 (20%) | 15.0 (25%) | 3.0 (5%) | 18.3 (31%) | 4.5 (8%) |
| Thiamin (mg) | 0.025 (2%) | 0.013 (1%) | 0.008 (1%) | 0.017 (1%) | 0.020 (1%) | 0.078 (5%) | 0.092 (6%) | 0.009 (1%) | 0.049 (3%) | 0.114 (8%) |
| Riboflavin (mg) | 0.042 (2%) | 0.088 (5%) | 0.044 (3%) | 0.007 | 0.009 (1%) | 0.079 (5%) | 0.084 (5%) | 0.017 (1%) | 0.077 (5%) | 0.113 (7%) |
| Niacin (mg) | 0.159 (1%) | 0.369 (2%) | 0.184 (1%) | 0.139 (1%) | 0.198 (1%) | 1.201 (6%) | 1.339 (7%) | 0.061 | 0.779 (4%) | 0.782 (4%) |
| Pantothenic Acid (mg) | 0.186 (2%) | 0.041 | 0.018 | 0.054 (1%) | 0.072 (1%) | 0.410 (4%) | 0.433 (4%) | 0.087 (1%) | 0.118 (1%) | 0.219 (2%) |
| Vitamin B6 (mg) | 0.011 (1%) | 0.117 (6%) | 0.054 (3%) | 0.025 (1%) | 0.031 (2%) | 0.133 (7%) | 0.148 (7%) | 0.015 (1%) | 0.015 (1%) | 0.073 (4%) |
| Folate (mcg) | 12 (3%) | 38 (10%) | 24 (6%) | 1 | 2 (1%) | 61 (15%) | 87 (22%) | 19 (5%) | 101 (25%) | 42 (11%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 51 (1%) | 1828 (37%) | 817 (16%) | 0 | 0 | 212 (4%) | 12 | 475 (10%) | 604 (12%) | 605 (12%) |
| Vitamin E (mg) | 0.01 | - | - | - | - | 0.23 (1%) | 0.24 (1%) | 0.09 | 0.90 (3%) | 0.90 (3%) |
| Vitamin K (mcg) | 10.1 (13%) | - | 319.2 (399%) | - | - | 17.8 (22%) | 18.9 (24%) | 21.7 (27%) | 60.0 (75%) | 33.3 (42%) |
| Minerals | ||||||||||
| Calcium (mg) | 11 (1%) | 138 (14%) | 60 (6%) | 1 | 1 | 54 (5%) | 56 (6%) | 32 (3%) | 14 (1%) | 19 (2%) |
| Iron (mg) | 0.32 (2%) | 1.49 (8%) | 0.65 (4%) | 0.15 (1%) | 0.31 (2%) | 1.55 (9%) | 1.64 (9%) | 0.29 (2%) | 0.42 (2%) | 1.71 (10%) |
| Magnesium (mg) | 9 (2%) | 36 (9%) | 15 (4%) | 6 (2%) | 6 (2%) | 72 (18%) | 77 (19%) | 9 (2%) | 8 (2%) | 11 (3%) |
| Phosphorus (mg) | 23 (2%) | 48 (5%) | 14 (1%) | 24 (2%) | 21 (2%) | 103 (10%) | 115 (12%) | 10 (1%) | 37 (4%) | 42 (4%) |
| Potassium (mg) | 26 (1%) | 423 (12%) | 171 (5%) | 106 (3%) | 111 (3%) | 425 (12%) | 474 (14%) | 74 (2%) | 129 (4%) | 162 (5%) |
| Sodium (mg) | 2 | 14 (1%) | 6 | 2 | 3 | 114 (5%) | 120 (5%) | 5 | 2 | 2 |
| Zinc (mg) | 0.30 (2%) | 0.58 (4%) | 0.25 (2%) | 0.03 | 0.03 | 0.59 (4%) | 0.63 (4%) | 0.09 (1%) | 0.31 (2%) | 0.43 (3%) |
| Copper (mg) | 0.052 (3%) | 0.104 (5%) | 0.045 (2%) | 0.016 (1%) | 0.021 (1%) | 0.280 (14%) | 0.296 (15%) | 0.015 (1%) | 0.079 (4%) | 0.151 (8%) |
| Manganese (mg) | 0.062 (3%) | 0.568 (28%) | 0.248 (12%) | 0.034 (2%) | 0.043 (2%) | 0.311 (16%) | 0.328 (16%) | 0.064 (3%) | 0.105 (5%) | 0.126 (6%) |
| Selenium (mcg) | 0.2 | 0.6 (1%) | 0.3 | 0.1 | 0.1 | 0.2 | 0.3 | 0.1 | 2.9 (4%) | 1.8 (3%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.023 | 0.033 | 0.025 | - | - | 0.044 | 0.046 | 0.017 | 0.071 | 0.037 |
| Monounsaturated Fat (g) | 0.018 | 0.027 | 0.021 | - | - | 0.006 | 0.006 | 0.010 | 0.010 | 0.005 |
| Polyunsaturated Fat (g) | 0.135 | 0.053 | 0.041 | - | - | 0.082 | 0.082 | 0.064 | 0.138 | 0.070 |
Please click here for more information about the nutrient contents tables.
All vegetables marked as 'cooked' are boiled, drained, without salt.