Vegetables
al..as, ba..br, br..ca, ca..ca, ca..ch, ch..co, cr..fe, fi..ho, ho..le, le..no, ok..pa, pe..po, po..ra, ra..sp, sq..sq, sq..ta, ta..to, to..ya
| lettuce, cos or romaine (raw) |
lettuce, green leaf (raw) |
lettuce, iceberg (raw) |
lettuce, red leaf (raw) |
lotus root (cooked) |
lotus root (raw) |
mustard greens (cooked) |
mustard greens (raw) |
nopales (cooked) |
nopales (raw) |
|
| Serving Size | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g | 100 g |
| Macronutrients | ||||||||||
| Calories (kcal) | 17 | 15 | 14 | 16 | 66 | 74 | 15 | 26 | 15 | 16 |
| Protein (g) | 1.23 (2%) | 1.36 (3%) | 0.90 (2%) | 1.33 (3%) | 1.58 (3%) | 2.60 (5%) | 2.26 (5%) | 2.70 (5%) | 1.35 (3%) | 1.32 (3%) |
| Total Fat (g) | 0.30 | 0.15 | 0.14 | 0.22 | 0.07 | 0.10 | 0.24 | 0.20 | 0.05 | 0.09 |
| Total Carbohydrates (g) | 3.29 | 2.87 | 2.97 | 2.26 | 16.02 | 17.23 | 2.10 | 4.90 | 3.28 | 3.33 |
| Dietary Fiber (g) | 2.1 (8%) | 1.3 (5%) | 1.2 (4%) | 0.9 (3%) | 3.1 (11%) | 4.9 (18%) | 2.0 (7%) | 3.3 (12%) | 2.0 (7%) | 2.2 (8%) |
| Sugar (g) | 1.19 | 0.78 | 1.97 | 0.48 | 0.50 | - | 0.10 | 1.60 | 1.12 | 1.15 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 4.0 (4%) | 9.2 (10%) | 2.8 (3%) | 3.7 (4%) | 27.4 (30%) | 44.0 (49%) | 25.3 (28%) | 70.0 (78%) | 5.3 (6%) | 9.3 (10%) |
| Thiamin (mg) | 0.072 (6%) | 0.070 (6%) | 0.041 (3%) | 0.064 (5%) | 0.127 (11%) | 0.160 (13%) | 0.041 (3%) | 0.080 (7%) | 0.011 (1%) | 0.012 (1%) |
| Riboflavin (mg) | 0.067 (5%) | 0.080 (6%) | 0.025 (2%) | 0.077 (6%) | 0.010 (1%) | 0.220 (17%) | 0.063 (5%) | 0.110 (8%) | 0.040 (3%) | 0.041 (3%) |
| Niacin (mg) | 0.313 (2%) | 0.375 (2%) | 0.123 (1%) | 0.321 (2%) | 0.300 (2%) | 0.400 (2%) | 0.433 (2%) | 0.800 (4%) | 0.296 (1%) | 0.410 (2%) |
| Pantothenic Acid (mg) | 0.142 (3%) | 0.134 (3%) | 0.091 (2%) | 0.144 (3%) | 0.302 (6%) | 0.377 (8%) | 0.120 (2%) | 0.210 (4%) | 0.150 (3%) | 0.167 (3%) |
| Vitamin B6 (mg) | 0.074 (4%) | 0.090 (5%) | 0.042 (2%) | 0.100 (6%) | 0.218 (13%) | 0.258 (15%) | 0.098 (6%) | 0.180 (11%) | 0.067 (4%) | 0.070 (4%) |
| Folate (mcg) | 136 (34%) | 38 (10%) | 29 (7%) | 36 (9%) | 8 (2%) | 13 (3%) | 73 (18%) | 187 (47%) | 3 (1%) | 3 (1%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 8710 (174%) | 7405 (148%) | 502 (10%) | 7492 (150%) | 0 | 0 | 6323 (126%) | 10500 (210%) | 443 (9%) | 457 (9%) |
| Vitamin E (mg) | 0.13 | 0.22 (1%) | 0.18 (1%) | 0.15 (1%) | 0.01 | - | 1.21 (4%) | 2.01 (7%) | 0 | 0 |
| Vitamin K (mcg) | 102.5 (85%) | 126.3 (105%) | 24.1 (20%) | 140.3 (117%) | 0.1 | - | 299.5 (250%) | 497.3 (414%) | 5.1 (4%) | 5.3 (4%) |
| Minerals | ||||||||||
| Calcium (mg) | 33 (3%) | 36 (3%) | 18 (1%) | 33 (3%) | 26 (2%) | 45 (3%) | 74 (6%) | 103 (8%) | 164 (13%) | 164 (13%) |
| Iron (mg) | 0.97 (5%) | 0.86 (5%) | 0.41 (2%) | 1.29 (7%) | 0.90 (5%) | 1.16 (6%) | 0.70 (4%) | 1.46 (8%) | 0.50 (3%) | 0.59 (3%) |
| Magnesium (mg) | 14 (4%) | 13 (3%) | 7 (2%) | 12 (3%) | 22 (6%) | 23 (6%) | 15 (4%) | 32 (8%) | 47 (12%) | 52 (13%) |
| Phosphorus (mg) | 30 (2%) | 29 (2%) | 20 (2%) | 28 (2%) | 78 (6%) | 100 (8%) | 41 (3%) | 43 (3%) | 16 (1%) | 16 (1%) |
| Potassium (mg) | 247 (5%) | 194 (4%) | 141 (3%) | 187 (4%) | 363 (8%) | 556 (12%) | 202 (4%) | 354 (8%) | 195 (4%) | 257 (5%) |
| Sodium (mg) | 8 | 28 (1%) | 10 | 25 (1%) | 45 (2%) | 40 (2%) | 16 (1%) | 25 (1%) | 20 (1%) | 21 (1%) |
| Zinc (mg) | 0.23 (2%) | 0.18 (2%) | 0.15 (1%) | 0.20 (2%) | 0.33 (3%) | 0.39 (4%) | 0.11 (1%) | 0.20 (2%) | 0.21 (2%) | 0.25 (2%) |
| Copper (mg) | 0.048 (5%) | 0.029 (3%) | 0.025 (3%) | 0.028 (3%) | 0.217 (24%) | 0.257 (29%) | 0.084 (9%) | 0.147 (16%) | 0.049 (5%) | 0.052 (6%) |
| Manganese (mg) | 0.155 (7%) | 0.250 (11%) | 0.125 (5%) | 0.203 (9%) | 0.220 (10%) | 0.261 (11%) | 0.274 (12%) | 0.480 (21%) | 0.408 (18%) | 0.457 (20%) |
| Selenium (mcg) | 0.4 (1%) | 0.6 (1%) | 0.1 | 1.5 (3%) | 0.6 (1%) | 0.7 (1%) | 0.6 (1%) | 0.9 (2%) | 0.7 (1%) | 0.7 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.039 | 0.020 | 0.018 | - | 0.021 | 0.030 | 0.012 | 0.010 | 0.006 | 0.016 |
| Monounsaturated Fat (g) | 0.012 | 0.006 | 0.006 | - | 0.014 | 0.020 | 0.110 | 0.092 | 0.007 | 0.018 |
| Polyunsaturated Fat (g) | 0.160 | 0.082 | 0.074 | - | 0.014 | 0.020 | 0.046 | 0.038 | 0.021 | 0.050 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
