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
| chard, swiss (cooked) |
chard, swiss (raw) |
collards (cooked) |
collards (raw) |
corn, sweet, white (cooked) |
corn, sweet, white (raw) |
corn, sweet, yellow (cooked) |
corn, sweet, yellow (raw) |
cress, garden (raw) |
dandelion greens (raw) |
|
| Serving Size | 1/2 cup (87.5g) | 1 cup (36g) | 1/2 cup (95g) | 1 cup (36g) | 1 ear (103g) | 1 ear (90g) | 1 ear (103g) | 1 ear (90g) | 1 cup (50g) | 1 cup (55g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 18 | 7 | 25 | 11 | 111 | 77 | 111 | 77 | 16 | 25 |
| Protein (g) | 1.65 (3%) | 0.65 (1%) | 2.00 (4%) | 0.88 (2%) | 3.42 (7%) | 2.90 (6%) | 3.42 (7%) | 2.90 (6%) | 1.30 (3%) | 1.49 (3%) |
| Total Fat (g) | 0.07 | 0.07 | 0.34 (1%) | 0.15 | 1.32 (2%) | 1.06 (2%) | 1.32 (2%) | 1.06 (2%) | 0.35 (1%) | 0.39 (1%) |
| Total Carbohydrates (g) | 3.61 | 1.35 | 4.66 | 2.05 | 25.86 | 17.12 | 25.86 | 17.12 | 2.75 | 5.06 |
| Dietary Fiber (g) | 1.8 (7%) | 0.6 (2%) | 2.7 (11%) | 1.3 (5%) | 2.8 (11%) | 2.4 (10%) | 2.9 (12%) | 2.4 (10%) | 0.6 (2%) | 1.9 (8%) |
| Sugar (g) | 0.96 | 0.40 | 0.38 | 0.17 | 4.19 | 2.90 | 3.27 | 2.90 | 2.20 | 2.12 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 15.8 (26%) | 10.8 (18%) | 17.3 (29%) | 12.7 (21%) | 6.4 (11%) | 6.1 (10%) | 6.4 (11%) | 6.1 (10%) | 34.5 (58%) | 19.2 (32%) |
| Thiamin (mg) | 0.030 (2%) | 0.014 (1%) | 0.038 (3%) | 0.019 (1%) | 0.221 (15%) | 0.180 (12%) | 0.221 (15%) | 0.180 (12%) | 0.040 (3%) | 0.104 (7%) |
| Riboflavin (mg) | 0.075 (4%) | 0.032 (2%) | 0.101 (6%) | 0.047 (3%) | 0.074 (4%) | 0.054 (3%) | 0.074 (4%) | 0.054 (3%) | 0.130 (8%) | 0.143 (8%) |
| Niacin (mg) | 0.315 (2%) | 0.144 (1%) | 0.546 (3%) | 0.267 (1%) | 1.662 (8%) | 1.530 (8%) | 1.662 (8%) | 1.530 (8%) | 0.500 (3%) | 0.443 (2%) |
| Pantothenic Acid (mg) | 0.143 (1%) | 0.062 (1%) | 0.207 (2%) | 0.096 (1%) | 0.904 (9%) | 0.684 (7%) | 0.904 (9%) | 0.684 (7%) | 0.121 (1%) | 0.046 |
| Vitamin B6 (mg) | 0.074 (4%) | 0.036 (2%) | 0.122 (6%) | 0.059 (3%) | 0.062 (3%) | 0.050 (3%) | 0.062 (3%) | 0.050 (3%) | 0.123 (6%) | 0.138 (7%) |
| Folate (mcg) | 8 (2%) | 5 (1%) | 88 (22%) | 60 (15%) | 47 (12%) | 41 (10%) | 47 (12%) | 41 (10%) | 40 (10%) | 15 (4%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 5358 (107%) | 2202 (44%) | 7708 (154%) | 2400 (48%) | 2 | 1 | 271 (5%) | 187 (4%) | 3458 (69%) | 2712 (54%) |
| Vitamin E (mg) | 1.65 (6%) | 0.68 (2%) | 0.84 (3%) | 0.81 (3%) | 0.09 | 0.06 | 0.09 | 0.06 | 0.35 (1%) | 2.63 (9%) |
| Vitamin K (mcg) | 286.4 (358%) | 298.8 (374%) | 418.0 (523%) | 183.9 (230%) | 0.4 (1%) | 0.3 | 0.4 (1%) | 0.3 | 270.9 (339%) | 150.5 (188%) |
| Minerals | ||||||||||
| Calcium (mg) | 51 (5%) | 18 (2%) | 133 (13%) | 52 (5%) | 2 | 2 | 2 | 2 | 40 (4%) | 103 (10%) |
| Iron (mg) | 1.98 (11%) | 0.65 (4%) | 1.10 (6%) | 0.07 | 0.63 (4%) | 0.47 (3%) | 0.63 (4%) | 0.47 (3%) | 0.65 (4%) | 1.71 (10%) |
| Magnesium (mg) | 75 (19%) | 29 (7%) | 19 (5%) | 3 (1%) | 33 (8%) | 33 (8%) | 33 (8%) | 33 (8%) | 19 (5%) | 20 (5%) |
| Phosphorus (mg) | 29 (3%) | 17 (2%) | 28 (3%) | 4 | 106 (11%) | 80 (8%) | 106 (11%) | 80 (8%) | 38 (4%) | 36 (4%) |
| Potassium (mg) | 480 (14%) | 136 (4%) | 110 (3%) | 61 (2%) | 256 (7%) | 243 (7%) | 256 (7%) | 243 (7%) | 303 (9%) | 218 (6%) |
| Sodium (mg) | 157 (7%) | 77 (3%) | 15 (1%) | 7 | 18 (1%) | 14 (1%) | 18 (1%) | 14 (1%) | 7 | 42 (2%) |
| Zinc (mg) | 0.29 (2%) | 0.13 (1%) | 0.22 (1%) | 0.05 | 0.49 (3%) | 0.41 (3%) | 0.49 (3%) | 0.41 (3%) | 0.12 (1%) | 0.23 (2%) |
| Copper (mg) | 0.143 (7%) | 0.064 (3%) | 0.036 (2%) | 0.014 (1%) | 0.055 (3%) | 0.049 (2%) | 0.055 (3%) | 0.049 (2%) | 0.085 (4%) | 0.094 (5%) |
| Manganese (mg) | 0.292 (15%) | 0.132 (7%) | 0.414 (21%) | 0.099 (5%) | 0.200 (10%) | 0.145 (7%) | 0.200 (10%) | 0.145 (7%) | 0.277 (14%) | 0.188 (9%) |
| Selenium (mcg) | 0.8 (1%) | 0.3 | 0.5 (1%) | 0.5 (1%) | 0.8 (1%) | 0.5 (1%) | 0.2 | 0.5 (1%) | 0.5 (1%) | 0.3 |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.011 | 0.011 | 0.045 | 0.020 | 0.203 (1%) | 0.164 (1%) | 0.203 (1%) | 0.164 (1%) | 0.011 | 0.094 |
| Monounsaturated Fat (g) | 0.014 | 0.014 | 0.025 | 0.011 | 0.385 | 0.312 | 0.385 | 0.312 | 0.119 | 0.008 |
| Polyunsaturated Fat (g) | 0.025 | 0.025 | 0.165 | 0.072 | 0.621 | 0.503 | 0.621 | 0.503 | 0.114 | 0.168 |
Please click here for more information about the nutrient contents tables.
All vegetables marked as 'cooked' are boiled, drained, without salt.