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Nutrition Comparison of Vegetables*
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ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
IRON
|
|
ASPARAGUS
|
3 med. spears
|
11
|
O
|
1g
|
1g
|
2g
|
1mg
|
0.5mg
|
|
BEANS, KIDNEY
|
1 cup
|
612
|
1.5
|
45g
|
43g
|
110g
|
44mg
|
15mg
|
|
BEANS, LIMA
|
1 cup
|
601
|
1g
|
33g
|
38g
|
113g
|
32mg
|
13mg
|
|
BEANS, SNAP
|
1 cup
|
34
|
O
|
3.5g
|
2g
|
8g
|
6.5mg
|
1mg
|
|
BEANS, SOY
|
1 cup
|
376
|
17g
|
11g
|
33g
|
28g
|
38mg
|
9mg
|
|
BROCCOLI
|
1 bunch
|
170
|
2g
|
18g
|
18g
|
32g
|
164mg
|
5mg
|
|
BRUSSELS SPROUTS
|
1 sprout
|
8
|
O
|
O.5g
|
0.5g
|
1.5g
|
4.5mg
|
0
|
|
CABBAGE
|
1 med. head
|
227
|
2.5g
|
21g
|
13g
|
49g
|
163mg
|
5mg
|
|
CARROT
|
1 med.
|
26
|
O
|
2g
|
0.5g
|
6g
|
21mg
|
0
|
|
ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
IRON
|
|
CAULIFLOWER
|
1 med. head
|
144
|
1g
|
14g
|
11g
|
30g
|
172.5mg
|
2.5mg
|
|
CELERY
|
1 med. stalk
|
6
|
O
|
0.5g
|
0
|
1.5g
|
35mg
|
0
|
|
CORN
|
1 med. ear
|
77
|
1
|
2.5g
|
3g
|
17g
|
13.5mg
|
0.5mg
|
|
CUCMBER
|
1 med.
|
39
|
O
|
2g
|
2g
|
8g
|
6mg
|
1mg
|
|
GARLIC
|
1 clove
|
4.5
|
O
|
0
|
0
|
1g
|
0.5mg
|
0
|
|
LETTUCE, ICEBERG
|
1 med. head
|
64
|
1g
|
7.5g
|
5.5g
|
11g
|
49mg
|
2.5mg
|
|
LETTUCE, LOOSELEAF
|
1/2 cup shred
|
5
|
O
|
0.5g
|
0g
|
1g
|
2.5mg
|
0mg
|
|
LETTUCE, ROMAINE
|
1/2 cup shred.
|
4
|
O
|
0
|
0
|
0.5g
|
2mg
|
0mg
|
|
MUSHROOMS
|
1 cup sliced
|
17
|
O
|
1g
|
1.5g
|
3.2g
|
2.8mg
|
1.0mg
|
|
ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
IRON
|
|
ONION
|
1 med.
|
41
|
O
|
2g
|
1g
|
9.5g
|
3mg
|
0mg
|
|
PEAS
|
1 cup
|
117
|
O.5
|
7g
|
8g
|
21g
|
7mg
|
2mg
|
|
PEAS, CHICK
|
1 cup
|
728
|
12g
|
35g
|
38.5g
|
121g
|
48mg
|
12.5mg
|
|
PEPPER, HOT CHILE
|
1/2 cup diced
|
30
|
O
|
1g
|
1.5g
|
7g
|
5mg
|
1mg
|
|
PEPPER, SWEET
|
1 med.
|
32
|
O
|
2g
|
1g
|
7.5g
|
2.4mg
|
0.5mg
|
|
POTATO
|
1 med.
|
96
|
O
|
2g
|
2.5g
|
22g
|
7mg
|
1mg
|
|
POTATO, SWEET
|
1 med.
|
136
|
O.5g
|
4g
|
2g
|
31.5g
|
17mg
|
1mg
|
|
RADISH
|
1 med.
|
1
|
O
|
0
|
0
|
0
|
1mg
|
0
|
|
SPINACH
|
1 bunch
|
75
|
1
|
9g
|
9.5g
|
12g
|
268.5mg
|
9mg
|
|
ITEM
|
SERVING
|
CALOR.
|
FAT
|
FIBER
|
PROT.
|
CARB.
|
SOD.
|
IRON
|
|
SQUASH,SUMMER
|
1 cup, sliced
|
22
|
O
|
2g
|
1.5g
|
5g
|
2.5mg
|
0.5mg
|
|
SQUASH, WINTER
|
1 cup, cubed
|
43
|
O
|
1.5g
|
1.5g
|
10g
|
4.5mg
|
0.5mg
|
|
SQUASH, ZUCCHINI
|
1 cup, sliced
|
15
|
O
|
1.5g
|
1.5g
|
3.5g
|
3.5mg
|
0.5mg
|
|
TOMATO
|
1 med.
|
26
|
O.5g
|
1.5g
|
1g
|
5.5g
|
11mg
|
0.5mg
|
Source: USDA - Nutrient Data Lab (Sept. 1996)
*All Data is based on raw vegetables - rounded to nearest 0.5
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