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
| horseradish-tree, pods (raw) |
kale (cooked) |
kale (raw) |
kohlrabi (cooked) |
kohlrabi (raw) |
lambsquarters (cooked) |
lambsquarters (raw) |
leeks (cooked) |
leeks (raw) |
lettuce, butterhead (raw) |
|
| Serving Size | 1 cup (100 g) | 1/2 cup (65 g) | 1 cup (67 g) | 1/2 cup (82.5 g) | 1/2 cup (67.5 g) | 1/2 cup (90 g) | 40 g | 1/4 cup (26 g) | 1/4 cup (22.25 g) | 1 cup (55 g) |
| Macronutrients | ||||||||||
| Calories (kcal) | 37 | 18 | 34 | 24 | 18 | 29 | 17 | 8 | 14 | 7 |
| Protein (g) | 2.10 (4%) | 1.24 (2%) | 2.21 (4%) | 1.49 (3%) | 1.15 (2%) | 2.88 (6%) | 1.68 (3%) | 0.21 | 0.33 (1%) | 0.74 (1%) |
| Total Fat (g) | 0.20 | 0.26 | 0.47 (1%) | 0.09 | 0.07 | 0.63 (1%) | 0.32 | 0.05 | 0.07 | 0.12 |
| Total Carbohydrates (g) | 8.53 | 3.66 | 6.71 | 5.52 | 4.18 | 4.50 | 2.92 | 1.98 | 3.15 | 1.23 |
| Dietary Fiber (g) | 3.2 (11%) | 1.3 (5%) | 1.3 (5%) | 0.9 (3%) | 2.4 (9%) | 1.9 (7%) | 1.6 (6%) | 0.3 (1%) | 0.4 (1%) | 0.6 (2%) |
| Sugar (g) | - | 0.81 | - | 2.31 | 1.75 | 0.56 | - | 0.55 | 0.87 | 0.52 |
| Vitamins | ||||||||||
| Vitamin C (mg) | 141.0 (157%) | 26.6 (30%) | 80.4 (89%) | 44.5 (49%) | 41.9 (47%) | 33.3 (37%) | 32.0 (36%) | 1.1 (1%) | 2.7 (3%) | 2.0 (2%) |
| Thiamin (mg) | 0.053 (4%) | 0.034 (3%) | 0.074 (6%) | 0.033 (3%) | 0.034 (3%) | 0.090 (8%) | 0.064 (5%) | 0.007 (1%) | 0.013 (1%) | 0.031 (3%) |
| Riboflavin (mg) | 0.074 (6%) | 0.046 (4%) | 0.087 (7%) | 0.017 (1%) | 0.014 (1%) | 0.234 (18%) | 0.176 (14%) | 0.005 | 0.007 (1%) | 0.034 (3%) |
| Niacin (mg) | 0.620 (3%) | 0.325 (2%) | 0.670 (3%) | 0.322 (2%) | 0.270 (1%) | 0.810 (4%) | 0.480 (2%) | 0.052 | 0.089 | 0.196 (1%) |
| Pantothenic Acid (mg) | 0.794 (16%) | 0.032 (1%) | 0.061 (1%) | 0.132 (3%) | 0.111 (2%) | 0.056 (1%) | 0.037 (1%) | 0.019 | 0.031 (1%) | 0.083 (2%) |
| Vitamin B6 (mg) | 0.120 (7%) | 0.090 (5%) | 0.182 (11%) | 0.127 (7%) | 0.101 (6%) | 0.157 (9%) | 0.110 (6%) | 0.029 (2%) | 0.052 (3%) | 0.045 (3%) |
| Folate (mcg) | 44 (11%) | 8 (2%) | 19 (5%) | 10 (3%) | 11 (3%) | 13 (3%) | 12 (3%) | 6 (2%) | 14 (4%) | 40 (10%) |
| Vitamin B12 (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Vitamin A (IU) | 74 (1%) | 8854 (177%) | 10302 (206%) | 29 (1%) | 24 | 7034 (141%) | 4640 (93%) | 211 (4%) | 371 (7%) | 1822 (36%) |
| Vitamin E (mg) | - | 0.55 (2%) | - | 0.43 (1%) | 0.32 (1%) | 1.67 (6%) | - | 0.13 | 0.20 (1%) | 0.10 |
| Vitamin K (mcg) | - | 531.0 (443%) | 547.4 (456%) | 0.1 | 0.1 | 444.8 (371%) | - | 6.6 (6%) | 10.5 (9%) | 56.3 (47%) |
| Minerals | ||||||||||
| Calcium (mg) | 30 (2%) | 47 (4%) | 90 (7%) | 21 (2%) | 16 (1%) | 232 (18%) | 124 (10%) | 8 (1%) | 13 (1%) | 19 (1%) |
| Iron (mg) | 0.36 (2%) | 0.58 (3%) | 1.14 (6%) | 0.33 (2%) | 0.27 (2%) | 0.63 (4%) | 0.48 (3%) | 0.29 (2%) | 0.47 (3%) | 0.68 (4%) |
| Magnesium (mg) | 45 (11%) | 12 (3%) | 23 (6%) | 16 (4%) | 13 (3%) | 21 (5%) | 14 (4%) | 4 (1%) | 6 (2%) | 7 (2%) |
| Phosphorus (mg) | 50 (4%) | 18 (1%) | 38 (3%) | 37 (3%) | 31 (2%) | 40 (3%) | 29 (2%) | 4 | 8 (1%) | 18 (1%) |
| Potassium (mg) | 461 (10%) | 148 (3%) | 299 (6%) | 280 (6%) | 236 (5%) | 259 (6%) | 181 (4%) | 23 | 40 (1%) | 131 (3%) |
| Sodium (mg) | 42 (2%) | 15 (1%) | 29 (1%) | 17 (1%) | 14 (1%) | 26 (1%) | 17 (1%) | 3 | 4 | 3 |
| Zinc (mg) | 0.45 (4%) | 0.16 (1%) | 0.29 (3%) | 0.26 (2%) | 0.02 | 0.27 (2%) | 0.18 (2%) | 0.02 | 0.03 | 0.11 (1%) |
| Copper (mg) | 0.084 (9%) | 0.101 (11%) | 0.194 (22%) | 0.109 (12%) | 0.087 (10%) | 0.177 (20%) | 0.117 (13%) | 0.016 (2%) | 0.027 (3%) | 0.009 (1%) |
| Manganese (mg) | 0.259 (11%) | 0.270 (12%) | 0.519 (23%) | 0.117 (5%) | 0.094 (4%) | 0.472 (21%) | 0.313 (14%) | 0.064 (3%) | 0.107 (5%) | 0.098 (4%) |
| Selenium (mcg) | 0.7 (1%) | 0.6 (1%) | 0.6 (1%) | 0.7 (1%) | 0.5 (1%) | 0.8 (1%) | 0.4 (1%) | 0.1 | 0.2 | 0.3 (1%) |
| Fatty Acids | ||||||||||
| Saturated Fat (g) | 0.033 | 0.034 | 0.061 | 0.012 | 0.009 | 0.047 | 0.024 | 0.007 | 0.009 | 0.016 |
| Monounsaturated Fat (g) | 0.102 | 0.019 | 0.035 | 0.007 | 0.005 | 0.118 | 0.060 | 0.001 | 0.001 | 0.004 |
| Polyunsaturated Fat (g) | 0.003 | 0.125 | 0.226 | 0.044 | 0.032 | 0.276 | 0.140 | 0.029 | 0.037 | 0.064 |
All vegetables marked as 'cooked' are
boiled, drained, without salt.
All vegetables marked as 'baked are baked without salt.
