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
| okra (cooked) |
okra (raw) |
onions (raw) |
onions, spring or scallions (raw) |
onions, yellow (sauteed) |
onions, young greens (raw, tops only) |
palm hearts (canned) |
palm hearts (raw) |
parsnips (cooked) |
parsnips (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) | 22 | 31 | 40 | 32 | 132 | 27 | 28 | 115 | 71 | 75 |
| Protein (g) | 1.87 (4%) | 2.00 (4%) | 1.10 (2%) | 1.83 (4%) | 0.95 (2%) | 0.97 (2%) | 2.52 (5%) | 2.70 (5%) | 1.32 (3%) | 1.20 (2%) |
| Total Fat (g) | 0.21 | 0.10 | 0.10 | 0.19 | 10.80 (14%) | 0.47 (1%) | 0.62 (1%) | 0.20 | 0.30 | 0.30 |
| Total Carbohydrates (g) | 4.51 | 7.03 | 9.34 | 7.34 | 7.86 | 5.74 | 4.62 | 25.61 | 17.01 | 17.99 |
| Dietary Fiber (g) | 2.5 (9%) | 3.2 (11%) | 1.7 (6%) | 2.6 (9%) | 1.7 (6%) | 1.8 (6%) | 2.4 (9%) | 1.5 (5%) | 3.6 (13%) | 4.9 (18%) |
| Sugar (g) | 2.40 | 1.20 | 4.24 | 2.33 | - | 4.95 | - | 17.16 | 4.80 | 4.80 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 16.3 (18%) | 21.1 (23%) | 7.4 (8%) | 18.8 (21%) | 1.8 (2%) | 13.4 (15%) | 7.9 (9%) | 8.0 (9%) | 13.0 (14%) | 17.0 (19%) |
| Thiamin (mg) | 0.132 (11%) | 0.200 (17%) | 0.046 (4%) | 0.055 (5%) | 0.049 (4%) | 0.030 (3%) | 0.011 (1%) | 0.050 (4%) | 0.083 (7%) | 0.090 (8%) |
| Riboflavin (mg) | 0.055 (4%) | 0.060 (5%) | 0.027 (2%) | 0.080 (6%) | 0.041 (3%) | 0.026 (2%) | 0.057 (4%) | 0.180 (14%) | 0.051 (4%) | 0.050 (4%) |
| Niacin (mg) | 0.871 (4%) | 1.000 (5%) | 0.116 (1%) | 0.525 (3%) | 0.037 | 0.330 (2%) | 0.437 (2%) | 0.900 (5%) | 0.724 (4%) | 0.700 (4%) |
| Pantothenic Acid (mg) | 0.213 (4%) | 0.245 (5%) | 0.123 (2%) | 0.075 (2%) | 0.172 (3%) | 0.138 (3%) | 0.126 (3%) | - | 0.588 (12%) | 0.600 (12%) |
| Vitamin B6 (mg) | 0.187 (11%) | 0.215 (13%) | 0.120 (7%) | 0.061 (4%) | 0.207 (12%) | 0.088 (5%) | 0.022 (1%) | 0.810 (48%) | 0.093 (5%) | 0.090 (5%) |
| Folate (mcg) | 46 (12%) | 88 (22%) | 19 (5%) | 64 (16%) | 2 (1%) | 30 (8%) | 39 (10%) | 24 (6%) | 58 (15%) | 67 (17%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 283 (6%) | 375 (8%) | 2 | 997 (20%) | - | 4000 (80%) | 0 | 68 (1%) | 0 | 0 |
| Vitamin E (mg) | 0.27 (1%) | 0.36 (1%) | 0.02 | 0.55 (2%) | 0.68 (2%) | 0.21 (1%) | - | 0.50 (2%) | 1.00 (3%) | 1.49 (5%) |
| Vitamin K (mcg) | 40.0 (33%) | 53.0 (44%) | 0.4 | 207.0 (173%) | 21.6 (18%) | 156.3 (130%) | - | 0 | 1.0 (1%) | 22.5 (19%) |
| Minerals | ||||||||||
| Calcium (mg) | 77 (6%) | 81 (6%) | 23 (2%) | 72 (6%) | 20 (2%) | 52 (4%) | 58 (4%) | 18 (1%) | 37 (3%) | 36 (3%) |
| Iron (mg) | 0.28 (2%) | 0.80 (4%) | 0.21 (1%) | 1.48 (8%) | 0.27 (2%) | 0.51 (3%) | 3.13 (17%) | 1.69 (9%) | 0.58 (3%) | 0.59 (3%) |
| Magnesium (mg) | 36 (9%) | 57 (14%) | 10 (3%) | 20 (5%) | 9 (2%) | 16 (4%) | 38 (10%) | 10 (3%) | 29 (7%) | 29 (7%) |
| Phosphorus (mg) | 32 (3%) | 63 (5%) | 29 (2%) | 37 (3%) | 33 (3%) | 25 (2%) | 65 (5%) | 140 (11%) | 69 (6%) | 71 (6%) |
| Potassium (mg) | 135 (3%) | 303 (6%) | 146 (3%) | 276 (6%) | 133 (3%) | 159 (3%) | 177 (4%) | 1806 (38%) | 367 (8%) | 375 (8%) |
| Sodium (mg) | 6 | 8 | 4 | 16 (1%) | 12 (1%) | 15 (1%) | 426 (19%) | 14 (1%) | 10 | 10 |
| Zinc (mg) | 0.43 (4%) | 0.60 (5%) | 0.17 (2%) | 0.39 (4%) | 0.21 (2%) | 0.20 (2%) | 1.15 (10%) | 3.73 (34%) | 0.26 (2%) | 0.59 (5%) |
| Copper (mg) | 0.085 (9%) | 0.094 (10%) | 0.039 (4%) | 0.083 (9%) | 0.017 (2%) | 0.031 (3%) | 0.133 (15%) | 0.644 (72%) | 0.138 (15%) | 0.120 (13%) |
| Manganese (mg) | 0.294 (13%) | 0.990 (43%) | 0.129 (6%) | 0.160 (7%) | 0.102 (4%) | 0.150 (7%) | 1.394 (61%) | - | 0.294 (13%) | 0.560 (24%) |
| Selenium (mcg) | 0.4 (1%) | 0.7 (1%) | 0.5 (1%) | 0.6 (1%) | - | 0.5 (1%) | 0.7 (1%) | 0.7 (1%) | 1.7 (3%) | 1.8 (3%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.045 | 0.026 | 0.042 | 0.032 | 1.477 (7%) | 0.087 | 0.130 (1%) | 0.046 | 0.050 | 0.050 |
| Monounsaturated Fat (g) | 0.028 | 0.017 | 0.013 | 0.027 | 2.185 | 0.022 | 0.103 | 0.005 | 0.112 | 0.112 |
| Polyunsaturated Fat (g) | 0.046 | 0.027 | 0.017 | 0.074 | 5.470 | 0.064 | 0.202 | 0.089 | 0.047 | 0.047 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
