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 | 1 cup (47 g) | 1 cup (36 g) | 1 cup (57 g) | 1 cup (28 g) | 1/2 cup (60 g) | 5 slices (40.5 g) | 1/2 cup (70 g) | 1 cup (56 g) | 1/2 cup (74.5 g) | 1 cup (86 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 8 | 5 | 8 | 4 | 40 | 30 | 10 | 15 | 11 | 14 |
| Protein (g) | 0.58 (1%) | 0.49 (1%) | 0.51 (1%) | 0.37 (1%) | 0.95 (2%) | 1.05 (2%) | 1.58 (3%) | 1.51 (3%) | 1.01 (2%) | 1.14 (2%) |
| Total Fat (g) | 0.14 | 0.05 | 0.08 | 0.06 | 0.04 | 0.04 | 0.17 | 0.11 | 0.04 | 0.08 |
| Total Carbohydrates (g) | 1.55 | 1.03 | 1.69 | 0.63 | 9.61 | 6.98 | 1.47 | 2.74 | 2.44 | 2.86 |
| Dietary Fiber (g) | 1.0 (4%) | 0.5 (2%) | 0.7 (3%) | 0.3 (1%) | 1.9 (7%) | 2.0 (7%) | 1.4 (5%) | 1.8 (6%) | 1.5 (5%) | 1.9 (7%) |
| Sugar (g) | 0.56 | 0.28 | 1.12 | 0.13 | 0.30 | - | 0.07 | 0.90 | 0.83 | 0.99 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 1.9 (2%) | 3.3 (4%) | 1.6 (2%) | 1.0 (1%) | 16.4 (18%) | 17.8 (20%) | 17.7 (20%) | 39.2 (44%) | 3.9 (4%) | 8.0 (9%) |
| Thiamin (mg) | 0.034 (3%) | 0.025 (2%) | 0.023 (2%) | 0.018 (2%) | 0.076 (6%) | 0.065 (5%) | 0.029 (2%) | 0.045 (4%) | 0.008 (1%) | 0.010 (1%) |
| Riboflavin (mg) | 0.031 (2%) | 0.029 (2%) | 0.014 (1%) | 0.022 (2%) | 0.006 | 0.089 (7%) | 0.044 (3%) | 0.062 (5%) | 0.030 (2%) | 0.035 (3%) |
| Niacin (mg) | 0.147 (1%) | 0.135 (1%) | 0.070 | 0.090 | 0.180 (1%) | 0.162 (1%) | 0.303 (2%) | 0.448 (2%) | 0.221 (1%) | 0.353 (2%) |
| Pantothenic Acid (mg) | 0.067 (1%) | 0.048 (1%) | 0.052 (1%) | 0.040 (1%) | 0.181 (4%) | 0.153 (3%) | 0.084 (2%) | 0.118 (2%) | 0.112 (2%) | 0.144 (3%) |
| Vitamin B6 (mg) | 0.035 (2%) | 0.032 (2%) | 0.024 (1%) | 0.028 (2%) | 0.131 (8%) | 0.104 (6%) | 0.069 (4%) | 0.101 (6%) | 0.050 (3%) | 0.060 (4%) |
| Folate (mcg) | 64 (16%) | 14 (4%) | 17 (4%) | 10 (3%) | 5 (1%) | 5 (1%) | 51 (13%) | 105 (26%) | 2 (1%) | 3 (1%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 4094 (82%) | 2666 (53%) | 286 (6%) | 2098 (42%) | 0 | 0 | 4426 (89%) | 5880 (118%) | 330 (7%) | 393 (8%) |
| Vitamin E (mg) | 0.06 | 0.08 | 0.10 | 0.04 | 0.01 | - | 0.85 (3%) | 1.13 (4%) | 0 | 0 |
| Vitamin K (mcg) | 48.2 (40%) | 45.5 (38%) | 13.7 (11%) | 39.3 (33%) | 0.1 | - | 209.7 (175%) | 278.5 (232%) | 3.8 (3%) | 4.6 (4%) |
| Minerals | ||||||||||
| Calcium (mg) | 16 (1%) | 13 (1%) | 10 (1%) | 9 (1%) | 16 (1%) | 18 (1%) | 52 (4%) | 58 (4%) | 122 (9%) | 141 (11%) |
| Iron (mg) | 0.46 (3%) | 0.31 (2%) | 0.23 (1%) | 0.34 (2%) | 0.54 (3%) | 0.47 (3%) | 0.49 (3%) | 0.82 (5%) | 0.37 (2%) | 0.51 (3%) |
| Magnesium (mg) | 7 (2%) | 5 (1%) | 4 (1%) | 3 (1%) | 13 (3%) | 9 (2%) | 10 (3%) | 18 (5%) | 35 (9%) | 45 (11%) |
| Phosphorus (mg) | 14 (1%) | 10 (1%) | 11 (1%) | 8 (1%) | 47 (4%) | 40 (3%) | 29 (2%) | 24 (2%) | 12 (1%) | 14 (1%) |
| Potassium (mg) | 116 (2%) | 70 (1%) | 80 (2%) | 52 (1%) | 218 (5%) | 225 (5%) | 141 (3%) | 198 (4%) | 145 (3%) | 221 (5%) |
| Sodium (mg) | 4 | 10 | 6 | 7 | 27 (1%) | 16 (1%) | 11 | 14 (1%) | 15 (1%) | 18 (1%) |
| Zinc (mg) | 0.11 (1%) | 0.06 (1%) | 0.09 (1%) | 0.06 (1%) | 0.20 (2%) | 0.16 (1%) | 0.08 (1%) | 0.11 (1%) | 0.16 (1%) | 0.21 (2%) |
| Copper (mg) | 0.023 (3%) | 0.010 (1%) | 0.014 (2%) | 0.008 (1%) | 0.130 (14%) | 0.104 (12%) | 0.059 (7%) | 0.082 (9%) | 0.037 (4%) | 0.045 (5%) |
| Manganese (mg) | 0.073 (3%) | 0.090 (4%) | 0.071 (3%) | 0.057 (2%) | 0.132 (6%) | 0.106 (5%) | 0.192 (8%) | 0.269 (12%) | 0.304 (13%) | 0.393 (17%) |
| Selenium (mcg) | 0.2 | 0.2 | 0.1 | 0.4 (1%) | 0.4 (1%) | 0.3 (1%) | 0.4 (1%) | 0.5 (1%) | 0.5 (1%) | 0.6 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.018 | 0.007 | 0.010 | - | 0.013 | 0.012 | 0.008 | 0.006 | 0.004 | 0.014 |
| Monounsaturated Fat (g) | 0.006 | 0.002 | 0.003 | - | 0.008 | 0.008 | 0.077 | 0.052 | 0.005 | 0.015 |
| Polyunsaturated Fat (g) | 0.075 | 0.030 | 0.042 | - | 0.008 | 0.008 | 0.032 | 0.021 | 0.016 | 0.043 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
