VEGETABLE | NUTRITIONAL VALUES IN ORDER (considerations) |
Arugula | carotenoids, fiber, A,C,K, folate |
Asparagus | K, folate, C, A, tryptophan, B1, B2 |
Avocado (fruit) | essential fatty acids (fat, glycemic) |
Beets | flavonoids, folate, manganese, potassium (glycemic) |
Bell peppers | carotenoids, C, A, B6, fiber (pesticides, nightshade) |
Bok choy | cruciferous, A, C, K, B6, folate |
Broccoli | carotenoids, cruciferous, C, K, A, folate, fiber |
Brussels sprouts | carotenoids, cruciferous, K, C, folate, A, manganese, fiber |
Cabbage | cruciferous, K, C, fiber, manganese, B6, folate |
Carrots | carotenoids, A, K, C, fiber, potassium (glycemic when cooked) |
Cauliflower | cruciferous, C, K, folate, fiber, B6 |
Celery | K, C, potassium, folate, fiber (pesticides) |
Collard greens | carotenoids, cruciferous, K, A, C, manganese, fiber, calcium |
Corn, yellow | A, iron (glycemic) |
Cucumbers | C, molybdenum, A, potassium (wax coating) |
Dandelion greens | carotenoids, A, C, E, folate |
Eggplant | fiber, potassium, manganese (nightshade) |
Garlic | allicin, manganese, B6, C |
Green beans | flavonoids, K, C, manganese, A, fiber, potassium, folate |
Green peas | K, manganese, C, fiber, B1, folate |
Kale | carotenoids, flavonoids, cruciferous, K, A, C, manganese, fiber |
Leeks | manganese |
Mushrooms | selenium, B2, copper, B3, tryptophan, B5 |
Mustard greens | carotenoids, cruciferous, K, A, C, folate, manganese, E |
Okra | carotenoids, fiber, A, C, K, thiamine, B6 |
Olives | essential fatty acids (fat, glycemic) |
Onions | sulfur compounds, flavonoids, chromium, fiber |
Parsnips | fiber, C, K, folate (glycemic) |
Potatoes | C (pesticides, nightshade, glycemic) |
Pumpkin | carotenoids, A, C, E (glycemic) |
Romaine lettuce | carotenoids, K, A, C, folate, manganese, chromium (pesticide) |
Spinach | carotenoids, K, A, minerals, folate, iron, C, B2, B6, fiber, B1, E |
Squash, summer | manganese, C, magnesium, A, fiber |
Squash, winter | carotenoids, A, C, potassium, fiber |
Sweet potatoes | carotenoids, A, C, manganese (glycemic) |
Swiss chard | carotenoids, K, A, C, manganese, potassium, iron |
Tomatoes (fruit) | carotenoids, C, A, K, molybdenum, potassium (nightshade) |
Turnip greens | carotenoids, cruciferous, K, A, C, folate, manganese, fiber |
Watercress | carotenoids, cruciferous, A, C, folate |
Yams | (glycemic) |
Zucchini | carotenoids, C, magnesium, A, fiber |