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Nutritional Comparison of Vegetables*

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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