Vegetables Vitamin Table

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