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

  bamboo shoots
(cooked)
bamboo shoots (raw) beet greens
(cooked)
beet greens
(raw)
beets
(cooked)
beets
(raw)
broccoli
(cooked)
broccoli
(raw)
broccoli, flower clusters
(raw)
broccoli, stalks
(raw)
Serving Size 1/2 cup (60g) 1/2 cup (76g) 1/2 cup (72g) 1 cup (38g) 1/2 cup (85g) 1/2 cup (68g) 1/2 cup (78g) 1 cup (91g) 1 cup (71g) 75g
Macronutrients                    
Calories (kcal) 7 21 19 8 37 29 27 31 20 21
Protein (g) 0.92 (2%) 1.98 (4%) 1.85 (4%) 0.84 (2%) 1.43 (3%) 1.09 (2%) 1.86 (4%) 2.57 (5%) 2.12 (4%) 2.23 (4%)
Total Fat (g) 0.13 0.23 0.14 0.05 0.15 0.12 0.32 0.34 (1%) 0.25 0.26
Total Carbohydrates (g) 1.15 3.95 3.93 1.65 8.47 6.50 5.60 6.04 3.72 3.93
Dietary Fiber (g) 0.6 (2%) 1.7 (7%) 2.1 (8%) 1.4 (6%) 1.7 (7%) 1.9 (8%) 2.6 (10%) 2.4 (10%) - -
Sugar (g) - 2.28 0.43 0.19 6.77 4.60 1.08 1.55 - -
Vitamins                    
Vitamin C (mg) 0 3.0 (5%) 17.9 (30%) 11.4 (19%) 3.1 (5%) 3.3 (6%) 50.6 (84%) 81.2 (135%) 66.2 (110%) 69.9 (117%)
Thiamin (mg) 0.012 (1%) 0.114 (8%) 0.084 (6%) 0.038 (3%) 0.023 (2%) 0.021 (1%) 0.049 (3%) 0.065 (4%) 0.046 (3%) 0.049 (3%)
Riboflavin (mg) 0.030 (2%) 0.053 (3%) 0.208 (12%) 0.084 (5%) 0.034 (2%) 0.027 (2%) 0.096 (6%) 0.106 (6%) 0.084 (5%) 0.089 (5%)
Niacin (mg) 0.180 (1%) 0.456 (2%) 0.359 (2%) 0.152 (1%) 0.281 (1%) 0.227 (1%) 0.431 (2%) 0.581 (3%) 0.453 (2%) 0.479 (2%)
Pantothenic Acid (mg) 0.040 0.122 (1%) 0.237 (2%) 0.095 (1%) 0.123 (1%) 0.105 (1%) 0.480 (5%) 0.521 (5%) 0.380 (4%) 0.401 (4%)
Vitamin B6 (mg) 0.059 (3%) 0.182 (9%) 0.095 (5%) 0.040 (2%) 0.057 (3%) 0.046 (2%) 0.156 (8%) 0.159 (8%) 0.113 (6%) 0.119 (6%)
Folate (mcg) 1 5 (1%) 10 (3%) 6 (2%) 68 (17%) 74 (19%) 84 (21%) 57 (14%) 50 (13%) 53 (13%)
Vitamin B12 (mcg) 0 0 0 0 0 0 0 0 0 0
Vitamin A (IU) 0 15 5511 (110%) 2404 (48%) 30 (1%) 22 1207 (24%) 567 (11%) 2130 (43%) 300 (6%)
Vitamin E (mg) - 0.76 (3%) 1.30 (4%) 0.57 (2%) 0.03 0.03 1.13 (4%) 0.71 (2%) - -
Vitamin K (mcg) - 0 348.5 (436%) 152.0 (190%) 0.2 0.1 110.1 (138%) 92.5 (116%) - -
Minerals                    
Calcium (mg) 7 (1%) 10 (1%) 82 (8%) 44 (4%) 14 (1%) 11 (1%) 31 (3%) 43 (4%) 34 (3%) 36 (4%)
Iron (mg) 0.14 (1%) 0.38 (2%) 1.37 (8%) 0.98 (5%) 0.67 (4%) 0.54 (3%) 0.52 (3%) 0.66 (4%) 0.62 (3%) 0.66 (4%)
Magnesium (mg) 2 (1%) 2 (1%) 49 (12%) 27 (7%) 20 (5%) 16 (4%) 16 (4%) 19 (5%) 18 (5%) 19 (5%)
Phosphorus (mg) 12 (1%) 45 (5%) 30 (3%) 16 (2%) 32 (3%) 27 (3%) 52 (5%) 60 (6%) 47 (5%) 50 (5%)
Potassium (mg) 320 (9%) 405 (12%) 654 (19%) 290 (8%) 259 (7%) 221 (6%) 229 (7%) 288 (8%) 231 (7%) 244 (7%)
Sodium (mg) 2 3 174 (7%) 86 (4%) 65 (3%) 53 (2%) 32 (1%) 30 (1%) 19 (1%) 20 (1%)
Zinc (mg) 0.28 (2%) 0.84 (6%) 0.36 (2%) 0.14 (1%) 0.30 (2%) 0.24 (2%) 0.35 (2%) 0.37 (2%) 0.28 (2%) 0.30 (2%)
Copper (mg) 0.049 (2%) 0.144 (7%) 0.181 (9%) 0.073 (4%) 0.063 (3%) 0.051 (3%) 0.048 (2%) 0.045 (2%) 0.032 (2%) 0.034 (2%)
Manganese (mg) 0.068 (3%) 0.199 (10%) 0.370 (19%) 0.149 (7%) 0.277 (14%) 0.224 (11%) 0.151 (8%) 0.191 (10%) 0.163 (8%) 0.172 (9%)
Selenium (mcg) 0.2 0.6 (1%) 0.6 (1%) 0.3 0.6 (1%) 0.5 (1%) 1.2 (2%) 2.3 (3%) 2.1 (3%) 2.2 (3%)
Fatty Acids                    
Saturated Fat (g) 0.031 0.052 0.022 0.008 0.024 0.018 0.062 0.035 0.038 0.041
Monounsaturated Fat (g) 0.003 0.005 0.027 0.010 0.030 0.022 0.031 0.010 0.017 0.018
Polyunsaturated  Fat (g) 0.059 0.102 0.050 0.017 0.054 0.041 0.133 0.035 0.119 0.125

Please click here for more information about the nutrient contents tables.

All vegetables marked as 'cooked' are boiled, drained, without salt.

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