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
| leeks (cooked) |
leeks (raw) |
lentils, sprouted (raw) |
lettuce, green leaf (raw) |
lettuce, iceberg (raw) |
lettuce, red leaf (raw) |
mustard greens (cooked) |
mustard greens (raw) |
okra (cooked) |
okra (raw) |
|
| Serving Size | 1/4 cup (26g) | 1/4 cup (22.25g) | 1 cup (77g) | 1 cup (36g) | 1 cup (55g) | 1 cup (28g) | 1/2 cup (70g) | 1 cup (56g) | 1/2 cup (80g) | 1/2 cup (50g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 8 | 14 | 82 | 5 | 8 | 4 | 10 | 15 | 18 | 16 |
| Protein (g) | 0.21 | 0.33 (1%) | 6.90 (14%) | 0.49 (1%) | 0.49 (1%) | 0.37 (1%) | 1.58 (3%) | 1.51 (3%) | 1.50 (3%) | 1.00 (2%) |
| Total Fat (g) | 0.05 | 0.07 | 0.42 (1%) | 0.05 | 0.08 | 0.06 | 0.17 | 0.11 | 0.14 | 0.05 |
| Total Carbohydrates (g) | 1.98 | 3.15 | 17.05 | 1.00 | 1.63 | 0.63 | 1.47 | 2.74 | 3.64 | 3.52 |
| Dietary Fiber (g) | 0.3 (1%) | 0.4 (2%) | - | 0.5 (2%) | 0.7 (3%) | 0.3 (1%) | 1.4 (6%) | 1.8 (7%) | 2.0 (8%) | 1.6 (6%) |
| Sugar (g) | - | 0.87 | - | 0.28 | 0.97 | 0.13 | 0.07 | 0.90 | 1.92 | 0.60 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 1.1 (2%) | 2.7 (5%) | 12.7 (21%) | 6.5 (11%) | 1.5 (3%) | 1.0 (2%) | 17.7 (30%) | 39.2 (65%) | 13.0 (22%) | 10.6 (18%) |
| Thiamin (mg) | 0.007 | 0.013 (1%) | 0.176 (12%) | 0.025 (2%) | 0.023 (2%) | 0.018 (1%) | 0.029 (2%) | 0.045 (3%) | 0.106 (7%) | 0.100 (7%) |
| Riboflavin (mg) | 0.005 | 0.007 | 0.099 (6%) | 0.029 (2%) | 0.014 (1%) | 0.022 (1%) | 0.044 (3%) | 0.062 (4%) | 0.044 (3%) | 0.030 (2%) |
| Niacin (mg) | 0.052 | 0.089 | 0.869 (4%) | 0.135 (1%) | 0.068 | 0.090 | 0.303 (2%) | 0.448 (2%) | 0.697 (3%) | 0.500 (3%) |
| Pantothenic Acid (mg) | 0.019 | 0.031 | 0.445 (4%) | 0.048 | 0.050 (1%) | 0.040 | 0.084 (1%) | 0.118 (1%) | 0.170 (2%) | 0.122 (1%) |
| Vitamin B6 (mg) | 0.029 (1%) | 0.052 (3%) | 0.146 (7%) | 0.032 (2%) | 0.023 (1%) | 0.028 (1%) | 0.069 (3%) | 0.101 (5%) | 0.150 (8%) | 0.107 (5%) |
| Folate (mcg) | 6 (2%) | 14 (4%) | 77 (19%) | 14 (4%) | 16 (4%) | 10 (3%) | 51 (13%) | 105 (26%) | 37 (9%) | 44 (11%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 12 | 371 (7%) | 35 (1%) | 2666 (53%) | 276 (6%) | 105 (2%) | 4426 (89%) | 5880 (118%) | 226 (5%) | 188 (4%) |
| Vitamin E (mg) | - | 0.20 (1%) | - | 0.10 | 0.10 | 0.04 | 0.85 (3%) | 1.13 (4%) | 0.22 (1%) | 0.18 (1%) |
| Vitamin K (mcg) | - | 10.5 (13%) | - | 62.5 (78%) | 13.3 (17%) | 39.3 (49%) | 209.7 (262%) | 278.5 (348%) | 32.0 (40%) | 26.5 (33%) |
| Minerals | ||||||||||
| Calcium (mg) | 8 (1%) | 13 (1%) | 19 (2%) | 13 (1%) | 10 (1%) | 9 (1%) | 52 (5%) | 58 (6%) | 62 (6%) | 40 (4%) |
| Iron (mg) | 0.29 (2%) | 0.47 (3%) | 2.47 (14%) | 0.31 (2%) | 0.23 (1%) | 0.34 (2%) | 0.49 (3%) | 0.82 (5%) | 0.22 (1%) | 0.40 (2%) |
| Magnesium (mg) | 4 (1%) | 6 (2%) | 28 (7%) | 5 (1%) | 4 (1%) | 3 (1%) | 10 (3%) | 18 (5%) | 29 (7%) | 28 (7%) |
| Phosphorus (mg) | 4 | 8 (1%) | 133 (13%) | 10 (1%) | 11 (1%) | 8 (1%) | 29 (3%) | 24 (2%) | 26 (3%) | 32 (3%) |
| Potassium (mg) | 23 (1%) | 40 (1%) | 248 (7%) | 70 (2%) | 78 (2%) | 52 (1%) | 141 (4%) | 198 (6%) | 108 (3%) | 152 (4%) |
| Sodium (mg) | 3 | 4 | 8 | 10 | 6 | 7 | 11 | 14 (1%) | 5 | 4 |
| Zinc (mg) | 0.02 | 0.03 | 1.16 (8%) | 0.06 | 0.08 (1%) | 0.06 | 0.08 (1%) | 0.11 (1%) | 0.34 (2%) | 0.30 (2%) |
| Copper (mg) | 0.016 (1%) | 0.027 (1%) | 0.271 (14%) | 0.010 (1%) | 0.014 (1%) | 0.008 | 0.059 (3%) | 0.082 (4%) | 0.068 (3%) | 0.047 (2%) |
| Manganese (mg) | 0.064 (3%) | 0.107 (5%) | 0.390 (20%) | 0.090 (5%) | 0.069 (3%) | 0.057 (3%) | 0.192 (10%) | 0.269 (13%) | 0.235 (12%) | 0.495 (25%) |
| Selenium (mcg) | 0.1 | 0.2 | 0.5 (1%) | 0.2 | 0.1 | 0.4 (1%) | 0.4 (1%) | 0.5 (1%) | 0.3 | 0.3 |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.007 | 0.009 | 0.044 | 0.007 | 0.010 | - | 0.008 | 0.006 | 0.036 | 0.013 |
| Monounsaturated Fat (g) | 0.001 | 0.001 | 0.080 | 0.002 | 0.003 | - | 0.077 | 0.052 | 0.022 | 0.009 |
| Polyunsaturated Fat (g) | 0.029 | 0.037 | 0.169 | 0.030 | 0.041 | - | 0.032 | 0.021 | 0.037 | 0.014 |
Please click here for more information about the nutrient contents tables.
All vegetables marked as 'cooked' are boiled, drained, without salt.