Vagetable Vitamin Table

Vegetables

Amount

Minerals

Artichoke

One medium artichoke cooked with no added salt has 3.47 grams protein, 64 calories , 10.3 grams of fiber .

Potassium - 343 mg
Phosphorus - 88 mg
Magnesium - 50 mg
Calcium - 25 mg
Iron - 0.73 mg
Zinc - 0.48 mg
Copper - 0152 mg
Manganese - 0.27 mg
Sodium - 72Mg.

Asparagus

Half cup (about 6 spears) cooked with no added salt contains 2.16 grams protein , 20 calories and 1.8 grams of fiber .

Potassium - 202 mg
Phosphorus - 49 mg
Calcium - 21 mg
Iron - 0.82 mg
Sodium - 13 mg
Magnesium - 13 mg
Zinc - 0.54 mg
Copper - 0149 mg
Manganese - 0139 mg
Selenium - 5.5 mcg

Radish

One half cup beets, cooked, boiled, drained, without salt contains 1.43 grams protein, 37 calories, 1.7 grams dietary fiber .

Potassium - 259 mg
Phosphorus - 32 mg
Magnesium - 20 mg
Calcium - 14 mg
Iron - 0.67 mg
Sodium - 65 mg
Zinc - 0.3 mg
Copper - 0063 mg
Manganese - 0277 mg
Selenium - 0.6 mcg.

Broccoli

Half a cup of broccoli, cooked with no added salt contains 1.86 grams protein, 27 calories, 2.6 grams dietary fiber .

Potassium - 229 mg
Phosphorus - 52 mg
Calcium - 31 mg
Sodium - 32 mg
Magnesium - 16 mg
Iron - 0.52 mg
Zinc - 0.35 mg
Copper - 0048 mg
Manganese - 0151 mg
Selenium - 1.2 mcg

Squash

One cup of squash, cooked, baked, washed out the salt has not added 1.84 grams of protein and 82 calories .

Potassium - 582 mg
Phosphorus - 55 mg
Magnesium - 59 mg
Calcium - 84 mg
Iron - 1.23 mg
Zinc - 0.27 mg
Copper - 0133 mg
Manganese - 0353 mg
Sodium - 8 mg

Cabbage

Half cup cabbage, cooked, boiled, drained with no added salt has 0.95 grams protein, 17 calories, 1.4 grams of dietary fiber .

Potassium - 147 mg
Phosphorus - 25 mg
Magnesium - 11 mg
Calcium - 36 mg
Iron - 0.13 mg
Sodium - 6 mg
Zinc - 0.15 mg
Copper - 0013 mg
Manganese - 0154 mg

Carrot

Half cup cooked with no added salt contains 0.59 grams protein, 27 calories, 2.3 grams of fiber .

Potassium - 183 mg
Calcium - 23 mg
Phosphorus - 23 mg
Magnesium - 8 mg
Iron - 0.27 mg
Sodium - 5 mg
Zinc - 0.3 mg
Copper - 0052 mg
Manganese - 0062 mg

Cauliflower

Half cup cooked with no added salt contains 1.14 grams protein, 14 calories, 1.4 grams of fiber .

Potassium - 88 mg
Phosphorus - 20 mg
Calcium - 10 mg
Iron - 0.2 mg
Magnesium - 6 mg
Sodium - 9 mg
Zinc - .11 mg
Copper - 0011 mg
Manganese - 0082 mg.

Celery

One cup of celery, raw, cooked, squeezed with no added salt has 1.25 grams protein , 27 calories, 2.4 grams of fiber .

Potassium - 426 mg
Phosphorus - 38 mg
Magnesium - 18 mg
Calcium - 63 mg
Iron - 0.63 mg
Sodium - 136 mg
Zinc - 0.21 mg
Copper - 0054 mg
Manganese - 0159 mg

Corn

One large ear of yellow corn, cooked with salt does not contain 4.02 grams of protein , 113 calories, 2.8 grams of fiber .

Potassium - 257 mg
Phosphorus - 91 mg
Magnesium - 31 mg
Calcium - 4 mg
Selenium - 0.2 mg
Iron - 0.53 mg
Zinc - 0.73 mg
Copper - 0058 mg
Manganese - 0197 mg.

Cucumber

Half cup of sliced cucumbers with the skin contains 34 grams of protein, calories and 8 grams of fiber 3 .

Potassium - 76 mg
Phosphorus - 12 mg
Magnesium - 7 mg
Sodium - 1 mg
Calcium - 8 mg
Iron - 0.15 mg
Zinc - .1 mg
Copper - 0021 mg
Manganese - 0041 mg

Eggplant

One cup of eggplant, cooked, boiled, drained with salt has not added 0.82 g protein, 35 calories, 2.5 grams of dietary fiber .

Potassium - 122 mg
Phosphorus - 15 mg
Magnesium - 11 mg
Calcium - 6 mg
Iron - 0.25 mg
Sodium - 1 mg
Zinc - 0.12 mg
Copper - 0058 mg
Manganese - 0112 mg

Fennel

One cup of raw fennel has 1.08 grams protein, 27 calories, 2.7 grams of dietary fiber .

Potassium - 360 mg
Phosphorus - 44 mg
Magnesium - 15 mg
Calcium - 43 mg
Iron - 0.64 mg
Sodium - 45 mg
Zinc - 0.17 mg
Copper - 0057 mg
Manganese - 0166 mg

Green pepper

One small raw pepper contains 0.64 grams protein, 15 calories, 1.3 grams of fiber .

Potassium - 130 mg
Phosphorus - 15 mg
Magnesium - 7 mg
Calcium - 7 mg
Iron - 0.25 mg
Sodium - 2 mg
Zinc - .1 mg
Copper - 0049 mg
Manganese - 0.09 mg.

Leek

One leek , cooked, not cooked with salt added has 1 gram protein, 38 calories, 1.2 grams of dietary fiber .

Potassium - 108 mg
Phosphorus - 21 mg
Magnesium - 17 mg of
Calcium - 37 mg
Iron - 1.36 mg
Sodium - 12 mg
Zinc - 0.07 mg
Copper - 0077 mg
Manganese - 0306 mg

Onion

One small onion cooked without salt contains 0.82 grams protein, 26 calories, 0.8 grams of fiber .

Potassium - 100 mg
Phosphorus - 21 mg
Calcium - 13 mg
Iron - 0.14 mg
Magnesium - 7 mg
Sodium - 2 mg
Zinc - 0.13 mg
Copper - 0.04 mg
Manganese - 0092 mg

Peas

One cup of cooked peas with salt and no further contains 8.58 grams protein, 134 calories and 8.8 grams of fiber .

Potassium - 434 mg
Phosphorus - 187 mg
Magnesium - 62 mg
Calcium - 43 mg
Sodium - 5 mg
Selenium - 3.0 mg
Iron - 2.46 mg
Zinc - 1.9 mg
Manganese - 0.84 mg
Copper - 0277 mg

Potato

One medium baked potato without salt contains 4.33 grams protein, 161 calories and 3.8 grams of fiber .

Potassium - 926 mg
Phosphorus - 121 mg
Magnesium - 48 mg
Calcium - 26 mg
Iron - 1.87 mg
Sodium - 17 mg
Zinc - 0.62 mg
Copper - 0204 mg
Manganese - 0379 mg

Pumpkin

One cup of pumpkin, cooked, boiled, drained, with salt added did not have 1.76 grams protein, 49 calories, 2.7 grams of dietary fiber .

Potassium - 564 mg
Phosphorus - 74 mg
Magnesium - 22 mg
Calcium - 37 mg
Iron - 1.4 mg
Sodium - 2 mg
Zinc - 0.56 mg
Copper - 0223 mg
Manganese - 0.218 mg

Radish

One half cup of radishes, raw, has 0.39 grams of protein, calories and 9, 0.9 grams of dietary fiber .

Potassium - 135 mg
Phosphorus - 12 mg
Magnesium - 6 mg
Calcium - 14 mg
Iron - 0.2 mg
Sodium - 23 mg of
Zinc - 0.16 mg
Copper - 0029 mg
Manganese - 0.04 mg

Spinach

One cup of raw spinach has 0.86 grams of protein, calories and 7 grams of fiber and 0.7.

Potassium - 167 mg
Phosphorus - 15 mg
Magnesium - 24 mg
Calcium - 30 mg
Iron - 0.81 mg
Sodium - 24 mg
Zinc - 0.16 mg
Copper - 0039 mg
Manganese - 0269 mg

Sweet potato

One baked sweet potato medium skin Contains 2.29 grams of protein, 103 calories and 3.8 grams of fiber .

Potassium - 542 mg
Phosphorus - 62 mg
Magnesium - 31 mg
Calcium - 43 mg
Sodium - 41 mg
Iron - 0.79 mg
Selenium - 0.2 mg
Manganese - 0567 mg
Zinc - 0.36 mg
Copper - 0184 mg