Nutrient Ratio Tool

Rank foods high in one nutrient, and low in another nutrient.

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Vegetables Highest in Fiber and Lowest in Net-Carbs

200 results

		Name	Fiber	Net-Carbs	Ratio	Data source
+	1	Freeze-Dried Parsley (Parsley, freeze-dried) 1 tbsp	0.1g (0% DV)	0g	Infinity	Standard Release (Common)
+	2	Raw Cilantro (Coriander (cilantro) leaves, raw) 1/4 cup	0.1g (0% DV)	0g	Infinity	Standard Release (Common)
+	3	Dried Fungi Cloud Ears (Fungi, Cloud ears, dried) 5 pieces	17.5g (63% DV)	0.7g	25	Standard Release (Common)
+	4	Endive (Endive, raw) 1 cup	1.6g (6% DV)	0.1g	16	Standard Release (Common)
+	5	Raw Broccoli Raab (Rapini) (Broccoli raab, raw) 1 cup chopped	1.1g (4% DV)	0.1g	11	Standard Release (Common)
+	6	Cooked Escarole (Boiled, Drained) (Escarole, cooked, boiled, drained, no salt added) 1 cup	4.2g (15% DV)	0.4g	10.5	Standard Release (Common)
+	7	Cooked Broccoli Raab (Broccoli raab, cooked) 1 nlea serving	2.4g (9% DV)	0.3g	8	Standard Release (Common)
+	8	Raw Kale (Kale, raw) 1 cup 1 inch pieces, loosely packed	0.7g (2% DV)	0.1g	7	Standard Release (Common)
+	9	Raw Beet Greens (Beet greens, raw) 1 cup	1.4g (5% DV)	0.2g	7	Standard Release (Common)
+	10	Alfalfa Sprouts (Alfalfa seeds, sprouted, raw) 1 cup	0.6g (2% DV)	0.1g	6	Standard Release (Common)
+	11	Raw Chicory Greens (Chicory greens, raw) 1 cup, chopped	1.2g (4% DV)	0.2g	6	Standard Release (Common)
+	12	Cooked Turnip Greens (Boiled, Drained) (Turnip greens, cooked, boiled, drained, without salt) 1 cup, chopped	5g (18% DV)	1.2g	4.17	Standard Release (Common)
+	13	Cooked Pumpkin Leaves (Boiled, Drained) (Pumpkin leaves, cooked, boiled, drained, without salt) 1 cup	1.9g (7% DV)	0.5g	3.8	Standard Release (Common)
+	14	Raw Bitter Melon (Balsam-pear (bitter gourd), pods, raw) 1 cup (1/2 inch pieces)	2.6g (9% DV)	0.8g	3.25	Standard Release (Common)
+	15	Raw Witloof Chicory (Chicory, witloof, raw) 1 head	1.6g (6% DV)	0.5g	3.2	Standard Release (Common)
+	16	Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped	5.2g (19% DV)	1.7g	3.06	Standard Release (Common)
+	17	Cooked Malabar Spinach (Malabar spinach, cooked) 1 cup	0.9g (3% DV)	0.3g	3	Standard Release (Common)
+	18	Raw Collards (Collards, raw) 1 cup, chopped	1.4g (5% DV)	0.5g	2.8	Standard Release (Common)
+	19	Cooked Mustard Spinach (Boiled, Drained) (Mustard spinach, (tendergreen), cooked, boiled, drained, without salt) 1 cup, chopped	3.6g (13% DV)	1.4g	2.57	Standard Release (Common)
+	20	Raw Mustard Spinach (Mustard spinach, (tendergreen), raw) 1 cup, chopped	4.2g (15% DV)	1.7g	2.47	Standard Release (Common)
+	21	Cooked Collards (Boiled, Drained) (Collards, cooked, boiled, drained, without salt) 1 cup, chopped	7.6g (27% DV)	3.1g	2.45	Standard Release (Common)
+	22	Raw Mustard Greens (Mustard greens, raw) 1 cup, chopped	1.8g (6% DV)	0.8g	2.25	Standard Release (Common)
+	23	Sauerkraut (Sauerkraut, canned, solids and liquids) 1 cup	4.1g (15% DV)	2g	2.05	Standard Release (Common)
+	24	Raw Water Spinach (Water convolvulus,raw) 1 cup, chopped	1.2g (4% DV)	0.6g	2	Standard Release (Common)
+	25	Kimchi (Cabbage, kimchi) 1 cup	2.4g (9% DV)	1.2g	2	Standard Release (Common)
+	26	Cooked New Zealand Spinach (Boiled, Drained) (New Zealand spinach, cooked, boiled, drained, without salt) 1 cup, chopped	2.5g (9% DV)	1.3g	1.92	Standard Release (Common)
+	27	Raw Nopales (Nopales, raw) 1 cup, sliced	1.9g (7% DV)	1g	1.9	Standard Release (Common)
+	28	Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup	3.9g (14% DV)	2.1g	1.86	Standard Release (Common)
+	29	Cooked Chinese Broccoli (Broccoli, chinese, cooked) 1 cup	2.2g (8% DV)	1.2g	1.83	Standard Release (Common)
+	30	Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup	4.3g (15% DV)	2.4g	1.79	Standard Release (Common)
+	31	Raw Banana Peppers (Pepper, banana, raw) 1 cup	4.2g (15% DV)	2.4g	1.75	Standard Release (Common)
+	32	Raw Spinach (Spinach, raw) 1 cup	0.7g (2% DV)	0.4g	1.75	Standard Release (Common)
+	33	Romaine Lettuce (Lettuce, cos or romaine, raw) 1 cup shredded	1g (4% DV)	0.6g	1.67	Standard Release (Common)
+	34	Cooked Nopales (Nopales, cooked, without salt) 1 cup	3g (11% DV)	1.9g	1.58	Standard Release (Common)
+	35	Raw Kohlrabi (Kohlrabi, raw) 1 cup	4.9g (17% DV)	3.5g	1.4	Standard Release (Common)
+	36	Cooked Scallop Squash (Boiled, Drained) (Squash, summer, scallop, cooked, boiled, drained, without salt) 1 cup, mashed	4.6g (16% DV)	3.4g	1.35	Standard Release (Common)
+	37	Raw New Zealand Spinach (New Zealand spinach, raw) 1 cup, chopped	0.8g (3% DV)	0.6g	1.33	Standard Release (Common)
+	38	Cooked Cauliflower (Boiled, Drained) (Cauliflower, cooked, boiled, drained, without salt) 1 cup	2.9g (10% DV)	2.2g	1.32	Standard Release (Common)
+	39	Cooked Bok Choy (Pak-Choi) (Boiled, Drained) (Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt) 1 cup, shredded	1.7g (6% DV)	1.3g	1.31	Standard Release (Common)
+	40	Cooked Okra (Boiled, Drained) (Okra, cooked, boiled, drained, without salt) 1 cup slices	4g (14% DV)	3.2g	1.25	Standard Release (Common)
+	41	Raw Chinese Broccoli (Broccoli, chinese, raw) 100 grams	2.6g (9% DV)	2.1g	1.24	Standard Release (Common)
+	42	Raw Chantarelle Mushrooms (Mushrooms, Chanterelle, raw) 1 cup	2.1g (7% DV)	1.7g	1.24	Standard Release (Common)
+	43	Raw Serrano Peppers (Peppers, serrano, raw) 1 cup, chopped	3.9g (14% DV)	3.2g	1.22	Standard Release (Common)
+	44	Cooked Chayote (Boiled, Drained) (Chayote, fruit, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	4.5g (16% DV)	3.7g	1.22	Standard Release (Common)
+	45	Raw Morel Mushrooms (Mushrooms, morel, raw) 1 cup	1.8g (7% DV)	1.5g	1.2	Standard Release (Common)
+	46	Sour Pickled Cucumber (Pickles, cucumber, sour) 1 cup	1.9g (7% DV)	1.6g	1.19	Standard Release (Common)
+	47	Canned Straw Mushrooms (Mushrooms, straw, canned, drained solids) 1 cup	4.6g (16% DV)	3.9g	1.18	Standard Release (Common)
+	48	Raw Asparagus (Asparagus, raw) 1 cup	2.8g (10% DV)	2.4g	1.17	Standard Release (Common)
+	49	Raw White Icicle Radishes (Radishes, white icicle, raw) 1/2 cup slices	0.7g (3% DV)	0.6g	1.17	Standard Release (Common)
+	50	Cooked Chrysanthemum (Boiled, Drained) (Chrysanthemum, garland, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	2.3g (8% DV)	2g	1.15	Standard Release (Common)
+	51	Cooked Beet Greens (Boiled, Drained) (Beet greens, cooked, boiled, drained, without salt) 1 cup (1 inch pieces)	4.2g (15% DV)	3.7g	1.14	Standard Release (Common)
+	52	Low Sodium Sour Pickles (Pickles, cucumber, sour, low sodium) 1 cup, chopped or diced	1.7g (6% DV)	1.5g	1.13	Standard Release (Common)
+	53	Dried Pasilla Peppers (Peppers, pasilla, dried) 1 pepper	1.9g (7% DV)	1.7g	1.12	Standard Release (Common)
+	54	Raw Celery (Celery, raw) 1 stalk, large (11 inch-12 inch long)	1g (4% DV)	0.9g	1.11	Standard Release (Common)
+	55	Raw Parsley (Parsley, fresh) 1 cup chopped	2g (7% DV)	1.8g	1.11	Standard Release (Common)
+	56	Cooked Green Cauliflower (Cauliflower, green, cooked, no salt added) 1/5 head	3g (11% DV)	2.7g	1.11	Standard Release (Common)
+	57	Palm Hearts (Canned) (Hearts of palm, canned) 1 cup	3.5g (13% DV)	3.2g	1.09	Standard Release (Common)
+	58	Cooked Bamboo Shoots (Boiled, Drained) (Bamboo shoots, cooked, boiled, drained, without salt) 1 cup (1/2 inch slices)	1.2g (4% DV)	1.1g	1.09	Standard Release (Common)
+	59	Cooked Savoy Cabbage (Boiled, Drained) (Cabbage, savoy, cooked, boiled, drained, without salt) 1 cup, shredded	4.1g (15% DV)	3.8g	1.08	Standard Release (Common)
+	60	Raw Artichokes (Globe Or French) (Artichokes, (globe or french), raw) 1 artichoke, medium	6.9g (25% DV)	6.5g	1.06	Standard Release (Common)
+	61	Cooked Water Spinach (Boiled, Drained) (Water convolvulus, cooked, boiled, drained, without salt) 1 cup, chopped	1.9g (7% DV)	1.8g	1.06	Standard Release (Common)
+	62	Raw Green Cauliflower (Cauliflower, green, raw) 1 cup	2g (7% DV)	1.9g	1.05	Standard Release (Common)
+	63	Raw Savoy Cabbage (Cabbage, savoy, raw) 1 cup, shredded	2.2g (8% DV)	2.1g	1.05	Standard Release (Common)
+	64	Raw Eggplant (Eggplant, raw) 1 cup, cubes	2.5g (9% DV)	2.4g	1.04	Standard Release (Common)
+	65	Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped	3.7g (13% DV)	3.6g	1.03	Standard Release (Common)
+	66	Raw Chives (Chives, raw) 1 tbsp chopped	0.1g (0% DV)	0.1g	1	Standard Release (Common)
+	67	Cooked Artichokes (Globe Or French) (Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt) 1 cup	7.7g (28% DV)	7.7g	1	Standard Release (Common)
+	68	Grilled Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, grilled) 1 cup sliced	2.7g (10% DV)	2.7g	1	Standard Release (Common)
+	69	Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) 1 cup, shredded or chopped	0.6g (2% DV)	0.6g	1	Standard Release (Common)
+	70	Dried Chives (Chives, freeze-dried) 1 tbsp	0.1g (0% DV)	0.1g	1	Standard Release (Common)
+	71	Cooked Asparagus (Boiled, Drained) (Asparagus, cooked, boiled, drained) 1 cup	3.6g (13% DV)	3.8g	0.95	Standard Release (Common)
+	72	Raw Yellow Snap Beans (Beans, snap, yellow, raw) 1 cup 1/2 inch pieces	3.4g (12% DV)	3.7g	0.92	Standard Release (Common)
+	73	Raw Radishes (Radishes, raw) 1 cup slices	1.9g (7% DV)	2.1g	0.9	Standard Release (Common)
+	74	Cooked Daikon (Oriental Radishes) (Boiled, Drained) (Radishes, oriental, cooked, boiled, drained, without salt) 1 cup, sliced	2.4g (8% DV)	2.7g	0.89	Standard Release (Common)
+	75	Canned Mushrooms (Drained) (Mushrooms, canned, drained solids) 1 cup	3.7g (13% DV)	4.2g	0.88	Standard Release (Common)
+	76	Raw Bok Choy (Pak-Choi) (Cabbage, chinese (pak-choi), raw) 1 cup, shredded	0.7g (3% DV)	0.8g	0.87	Standard Release (Common)
+	77	Cooked Green Beans (Previously Frozen) (Beans, snap, green, frozen, cooked, boiled, drained without salt) 1 cup	4.1g (14% DV)	4.7g	0.87	Standard Release (Common)
+	78	Cooked Bitter Melon (Boiled, Drained) (Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt) 1 cup (1/2 inch pieces)	2.5g (9% DV)	2.9g	0.86	Standard Release (Common)
+	79	Cooked Broccoli (Boiled, Drained) (Broccoli, cooked, boiled, drained, without salt) 1 cup chopped	5.1g (18% DV)	6.1g	0.84	Standard Release (Common)
+	80	Green Leaf Lettuce (Lettuce, green leaf, raw) 1 cup shredded	0.5g (2% DV)	0.6g	0.83	Standard Release (Common)
+	81	Cooked Hubbard Squash (Baked) (Squash, winter, hubbard, baked, without salt) 1 cup, cubes	10g (36% DV)	12.1g	0.83	Standard Release (Common)
+	82	Raw Turnip Greens (Turnip greens, raw) 1 cup, chopped	1.8g (6% DV)	2.2g	0.82	Standard Release (Common)
+	83	Cooked Dandelion Greens (Boiled, Drained) (Dandelion greens, cooked, boiled, drained, without salt) 1 cup, chopped	3g (11% DV)	3.7g	0.81	Standard Release (Common)
+	84	Raw Hubbard Squash (Squash, winter, hubbard, raw) 1 cup, cubes	4.5g (16% DV)	5.6g	0.8	Standard Release (Common)
+	85	Raw Jalapeno Peppers (Peppers, jalapeno, raw) 1 pepper	0.4g (1% DV)	0.5g	0.8	Standard Release (Common)
+	86	Dill Pickles (Pickles, cucumber, dill or kosher dill) 1 spear, small	0.4g (1% DV)	0.5g	0.8	Standard Release (Common)
+	87	Reduced Sodium Dill Pickles (Pickles, cucumber, dill, reduced sodium) 1 spear, small	0.4g (1% DV)	0.5g	0.8	Standard Release (Common)
+	88	Cooked Mustard Greens (Boiled, Drained) (Mustard greens, cooked, boiled, drained, without salt) 1 cup, chopped	2.8g (10% DV)	3.5g	0.8	Standard Release (Common)
+	89	Stir Fried White Button Mushrooms (Mushrooms, white, stir-fried) 1 cup sliced	1.9g (7% DV)	2.4g	0.79	Standard Release (Common)
+	90	Raw Cabbage (Cabbage, raw) 1 cup, chopped	2.2g (8% DV)	2.9g	0.76	Standard Release (Common)
+	91	Cooked Green Bell Peppers (Sauteed) (Peppers, sweet, green, sauteed) 1 cup chopped	2.1g (7% DV)	2.8g	0.75	Standard Release (Common)
+	92	Canned Bamboo Shoots (Drained) (Bamboo shoots, canned, drained solids) 1 cup (1/8 inch slices)	1.8g (7% DV)	2.4g	0.75	Standard Release (Common)
+	93	Arugula (Arugula, raw) 1 cup	0.3g (1% DV)	0.4g	0.75	Standard Release (Common)
+	94	Raw Swiss Chard (Chard, swiss, raw) 1 cup	0.6g (2% DV)	0.8g	0.75	Standard Release (Common)
+	95	Red Leaf Lettuce (Lettuce, red leaf, raw) 1 cup shredded	0.3g (1% DV)	0.4g	0.75	Standard Release (Common)
+	96	Raw Okra (Okra, raw) 1 cup	3.2g (11% DV)	4.3g	0.74	Standard Release (Common)
+	97	Raw Brussels Sprouts (Brussels sprouts, raw) 1 cup	3.3g (12% DV)	4.5g	0.73	Standard Release (Common)
+	98	Raw Bamboo Shoots (Bamboo shoots, raw) 1 cup (1/2 inch slices)	3.3g (12% DV)	4.5g	0.73	Standard Release (Common)
+	99	Raw Fennel Bulb (Fennel, bulb, raw) 1 cup, sliced	2.7g (10% DV)	3.7g	0.73	Standard Release (Common)
+	100	Dried Ancho Peppers (Peppers, ancho, dried) 1 pepper	3.7g (13% DV)	5.1g	0.73	Standard Release (Common)
+	101	Cooked Yellow Snap Beans (Boiled, Drained) (Beans, snap, yellow, cooked, boiled, drained, without salt) 1 cup	4.1g (15% DV)	5.7g	0.72	Standard Release (Common)
+	102	Cooked White Button Mushrooms (Boiled, Drained) (Mushrooms, white, cooked, boiled, drained, without salt) 1 cup pieces	3.4g (12% DV)	4.8g	0.71	Standard Release (Common)
+	103	Sun-Dried Hot Chile Peppers (Peppers, hot chile, sun-dried) 1 cup	10.6g (38% DV)	15.2g	0.7	Standard Release (Common)
+	104	Iceberg Lettuce (Lettuce, iceberg (includes crisphead types), raw) 1 cup shredded	0.9g (3% DV)	1.3g	0.69	Standard Release (Common)
+	105	Cooked Green Beans (Snap Beans) (Boiled, Drained) (Beans, snap, green, cooked, boiled, drained, without salt) 1 cup	4g (14% DV)	5.9g	0.68	Standard Release (Common)
+	106	Raw Watercress (Watercress, raw) 1 cup, chopped	0.2g (1% DV)	0.3g	0.67	Standard Release (Common)
+	107	Cooked Celery (Boiled, Drained) (Celery, cooked, boiled, drained, without salt) 1 cup, diced	2.4g (9% DV)	3.6g	0.67	Standard Release (Common)
+	108	Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup	4.5g (16% DV)	6.8g	0.66	Standard Release (Common)
+	109	Raw Cauliflower (Cauliflower, raw) 1 cup chopped (1/2 inch pieces)	2.1g (8% DV)	3.2g	0.66	Standard Release (Common)
+	110	Raw Daikon (Oriental Radishes) (Radishes, oriental, raw) 1 cup slices	1.9g (7% DV)	2.9g	0.66	Standard Release (Common)
+	111	Raw Green Peas (Peas, green, raw) 1 cup	8.3g (30% DV)	12.7g	0.65	Standard Release (Common)
+	112	Raw Broccoli (Broccoli, raw) 1 cup chopped	2.4g (8% DV)	3.7g	0.65	Standard Release (Common)
+	113	Cooked Turnips (Boiled, Drained) (Turnips, cooked, boiled, drained, without salt) 1 cup, cubes	3.1g (11% DV)	4.8g	0.65	Standard Release (Common)
+	114	Raw Maitake Mushrooms (Mushrooms, maitake, raw) 1 cup diced	1.9g (7% DV)	3g	0.63	Standard Release (Common)
+	115	Raw Green Beans (Snap Beans) (Beans, snap, green, raw) 1 cup 1/2 inch pieces	2.7g (10% DV)	4.3g	0.63	Standard Release (Common)
+	116	Raw Shiitake Mushrooms (Mushrooms, shiitake, raw) 1 piece whole	0.5g (2% DV)	0.8g	0.63	Standard Release (Common)
+	117	Raw Dandelion Greens (Dandelion greens, raw) 1 cup, chopped	1.9g (7% DV)	3.1g	0.61	Standard Release (Common)
+	118	Raw Oyster Mushrooms (Mushrooms, oyster, raw) 1 cup sliced	2g (7% DV)	3.3g	0.61	Standard Release (Common)
+	119	Cooked Red Cabbage (Cabbage, red, cooked, boiled, drained, without salt) 1 cup	3.9g (14% DV)	6.5g	0.6	Standard Release (Common)
+	120	Cooked Zucchini (Boiled, Drained) (Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt) 1 cup, sliced	1.8g (6% DV)	3g	0.6	Standard Release (Common)
+	121	Canned Green Chili Peppers (Peppers, chili, green, canned) 1 cup	2.4g (8% DV)	4g	0.6	Standard Release (Common)
+	122	Canned Mung Bean Sprouts (Drained) (Beans, mung, mature seeds, sprouted, canned, drained solids) 1 cup	1g (4% DV)	1.7g	0.59	Standard Release (Common)
+	123	Cooked Brussels Sprouts (Boiled, Drained) (Brussels sprouts, cooked, boiled, drained, without salt) 1 cup	4.1g (14% DV)	7g	0.59	Standard Release (Common)
+	124	Cooked Carrots (Boiled, Drained) (Carrots, cooked, boiled, drained, without salt) 1 cup slices	4.7g (17% DV)	8.1g	0.58	Standard Release (Common)
+	125	Green Onions (Spring Onions, Scallions) (Onions, spring or scallions (includes tops and bulb), raw) 1 medium (4-1/8 inch long)	0.4g (1% DV)	0.7g	0.57	Standard Release (Common)
+	126	Raw Green Bell Peppers (Peppers, sweet, green, raw) 1 cup, chopped	2.5g (9% DV)	4.4g	0.57	Standard Release (Common)
+	127	Canned Pumpkin (Pumpkin, canned, without salt) 1 cup	7.1g (25% DV)	12.7g	0.56	Standard Release (Common)
+	128	Baby Carrots (Carrots, baby, raw) 1 nlea serving	2.5g (9% DV)	4.5g	0.56	Standard Release (Common)
+	129	Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup	8.8g (31% DV)	16.2g	0.54	Standard Release (Common)
+	130	Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup	8.8g (31% DV)	16.2g	0.54	Standard Release (Common)
+	131	Cooked Cabbage (Boiled, Drained) (Cabbage, cooked, boiled, drained, without salt) 1 cup	2.9g (10% DV)	5.4g	0.54	Standard Release (Common)
+	132	Sweet Red Bell Peppers (Peppers, sweet, red, raw) 1 medium (approx 2-3/4 inch long, 2-1/2 dia.)	2.5g (9% DV)	4.7g	0.53	Standard Release (Common)
+	133	Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup	5g (18% DV)	9.5g	0.53	Standard Release (Common)
+	134	Raw Snow Peas (Peas, edible-podded, raw) 1 cup, whole	1.6g (6% DV)	3.1g	0.52	Standard Release (Common)
+	135	Raw Celtuce (Celtuce, raw) 1 leaf	0.1g (0% DV)	0.2g	0.5	Standard Release (Common)
+	136	Canned Pimentos (Pimento, canned) 1 tbsp	0.2g (1% DV)	0.4g	0.5	Standard Release (Common)
+	137	Raw Portobello Mushrooms (Mushrooms, portabella, raw) 1 cup diced	1.1g (4% DV)	2.2g	0.5	Standard Release (Common)
+	138	Raw Portobellos (Exposed To Sunlight) (Mushrooms, portabella, exposed to ultraviolet light, raw) 1 cup diced	1.1g (4% DV)	2.2g	0.5	Standard Release (Common)
+	139	Wasabi Root (Wasabi, root, raw) 1 teaspoon	0.2g (1% DV)	0.4g	0.5	Standard Release (Common)
+	140	Cooked Summer Squash (Boiled, Drained) (Squash, summer, all varieties, cooked, boiled, drained, without salt) 1 cup, sliced	2.5g (9% DV)	5.2g	0.48	Standard Release (Common)
+	141	Raw Summer Squash (Squash, summer, all varieties, raw) 1 cup, sliced	1.2g (4% DV)	2.5g	0.48	Standard Release (Common)
+	142	Cooked Okra (Previously Frozen) (Okra, frozen, cooked, boiled, drained, without salt) 1/2 cup slices	1.9g (7% DV)	4g	0.48	Standard Release (Common)
+	143	Raw Scallop Squash (Squash, summer, scallop, raw) 1 cup slices	1.6g (6% DV)	3.4g	0.47	Standard Release (Common)
+	144	Tomatillos (Tomatillos, raw) 1 medium	0.6g (2% DV)	1.3g	0.46	Standard Release (Common)
+	145	Raw Zucchini (Squash, summer, zucchini, includes skin, raw) 1 cup, chopped	1.2g (4% DV)	2.6g	0.46	Standard Release (Common)
+	146	Cooked Winter Squash (Baked) (Squash, winter, all varieties, cooked, baked, without salt) 1 cup, cubes	5.7g (21% DV)	12.4g	0.46	Standard Release (Common)
+	147	Tomatoes (Tomatoes, red, ripe, raw, year round average) 1 cup cherry tomatoes	1.8g (6% DV)	4g	0.45	Standard Release (Common)
+	148	Cooked Butternut Squash (Baked) (Squash, winter, butternut, cooked, baked, without salt) 1 cup, cubes	6.6g (23% DV)	14.9g	0.44	Standard Release (Common)
+	149	Mung Bean Sprouts (Mung beans, mature seeds, sprouted, raw) 1 cup	1.9g (7% DV)	4.3g	0.44	Standard Release (Common)
+	150	Raw White Button Mushrooms (Mushrooms, white, raw) 1 cup, pieces or slices	0.7g (3% DV)	1.6g	0.44	Standard Release (Common)
+	151	Raw White Button Mushrooms (Exposed To Sunlight) (Mushroom, white, exposed to ultraviolet light, raw) 1 cup pieces or slices	0.7g (3% DV)	1.6g	0.44	Standard Release (Common)
+	152	Baked Acorn Squash (Squash, winter, acorn, cooked, baked, without salt) 1 cup, cubes	9g (32% DV)	20.9g	0.43	Standard Release (Common)
+	153	Cooked Acorn Squash (Boiled, Drained) (Squash, winter, acorn, cooked, boiled, mashed, without salt) 1 cup, mashed	6.4g (23% DV)	15.2g	0.42	Standard Release (Common)
+	154	Cooked Crookneck Summer Squash (Boiled, Drained) (Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt) 1 cup, sliced	2g (7% DV)	4.8g	0.42	Standard Release (Common)
+	155	Raw Beets (Beets, raw) 1 cup	3.8g (14% DV)	9.2g	0.41	Standard Release (Common)
+	156	Raw Carrots (Carrots, raw) 1 large (7-1/4 inch to 8-/1/2 inch long)	2g (7% DV)	4.9g	0.41	Standard Release (Common)
+	157	Raw Red Cabbage (Cabbage, red, raw) 1 cup, chopped	1.9g (7% DV)	4.7g	0.4	Standard Release (Common)
+	158	Cooked Eggplant (Boiled, Drained) (Eggplant, cooked, boiled, drained, without salt) 1 cup (1 inch cubes)	2.5g (9% DV)	6.2g	0.4	Standard Release (Common)
+	159	Raw Lotus Root (Lotus root, raw) 10 slices (2-1/2 inch dia)	4g (14% DV)	10g	0.4	Standard Release (Common)
+	160	Raw Turnips (Turnips, raw) 1 cup, cubes	2.3g (8% DV)	6g	0.38	Standard Release (Common)
+	161	Cooked Pumpkin Flowers (Boiled, Drained) (Pumpkin flowers, cooked, boiled, drained, without salt) 1 cup	1.2g (4% DV)	3.2g	0.37	Standard Release (Common)
+	162	Raw Parsnips (Parsnips, raw) 1 cup slices	6.5g (23% DV)	17.4g	0.37	Standard Release (Common)
+	163	Cooked Red Bell Peppers (Sauteed) (Peppers, sweet, red, sauteed) 1 cup chopped	1.9g (7% DV)	5.1g	0.37	Standard Release (Common)
+	164	Cooked Jute Potherb (Molokhiya) (Boiled, Drained) (Jute, potherb, cooked, boiled, drained, without salt) 1 cup	1.7g (6% DV)	4.6g	0.37	Standard Release (Common)
+	165	Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup	8.9g (32% DV)	24.1g	0.37	Standard Release (Common)
+	166	Rutabagas (Neeps Swedes) (Rutabagas, raw) 1 cup, cubes	3.2g (12% DV)	8.8g	0.36	Standard Release (Common)
+	167	Cooked Rutabagas (Neeps Swedes) (Boiled, Drained) (Rutabagas, cooked, boiled, drained, without salt) 1 cup, cubes	3.1g (11% DV)	8.6g	0.36	Standard Release (Common)
+	168	Raw Crookneck Summer Squash (Squash, summer, crookneck and straightneck, raw) 1 cup sliced	1.3g (5% DV)	3.7g	0.35	Standard Release (Common)
+	169	Raw Enoki Mushrooms (Mushrooms, enoki, raw) 1 large	0.1g (0% DV)	0.3g	0.33	Standard Release (Common)
+	170	Raw Yellow Tomatoes (Tomatoes, yellow, raw) 1 cup, chopped	1g (3% DV)	3.2g	0.31	Standard Release (Common)
+	171	Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup	9.2g (33% DV)	31g	0.3	Standard Release (Common)
+	172	Cooked Pumpkin (Boiled, Drained) (Pumpkin, cooked, boiled, drained, without salt) 1 cup, mashed	2.7g (10% DV)	9.3g	0.29	Standard Release (Common)
+	173	Radicchio (Radicchio, raw) 1 cup, shredded	0.4g (1% DV)	1.4g	0.29	Standard Release (Common)
+	174	Raw Green Tomatoes (Tomatoes, green, raw) 1 medium	1.4g (5% DV)	4.9g	0.29	Standard Release (Common)
+	175	Cooked Spaghetti Squash (Boiled, Drained) (Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt) 1 cup	2.2g (8% DV)	7.8g	0.28	Standard Release (Common)
+	176	Canned Tomato Paste (Tomato products, canned, paste, without salt added (Includes foods for USDA's Food Distribution Program)) 1/4 cup	2.7g (10% DV)	9.8g	0.28	Standard Release (Common)
+	177	Raw Spaghetti Squash (Squash, winter, spaghetti, raw) 1 cup, cubes	1.5g (5% DV)	5.5g	0.27	Standard Release (Common)
+	178	Raw Garden Cress (Cress, garden, raw) 1 cup	0.6g (2% DV)	2.2g	0.27	Standard Release (Common)
+	179	Canned Tomato Puree (Tomato products, canned, puree, without salt added) 1 cup	4.8g (17% DV)	17.7g	0.27	Standard Release (Common)
+	180	Cooked Parsnips (Boiled, Drained) (Parsnips, cooked, boiled, drained, without salt) 1/2 cup slices	2.8g (10% DV)	10.5g	0.27	Standard Release (Common)
+	181	Cooked Celeriac (Boiled, Drained) (Celeriac, cooked, boiled, drained, without salt) 1 cup pieces	1.9g (7% DV)	7.3g	0.26	Standard Release (Common)
+	182	Cooked Beets (Beets, cooked, boiled, drained) 1 cup	3.4g (12% DV)	13.5g	0.25	Standard Release (Common)
+	183	Cooked Lotus Root (Boiled, Drained) (Lotus root, cooked, boiled, drained, without salt) 1/2 cup	1.9g (7% DV)	7.8g	0.24	Standard Release (Common)
+	184	Raw Celeriac (Celeriac, raw) 1 cup	2.8g (10% DV)	11.5g	0.24	Standard Release (Common)
+	185	Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup	8.6g (31% DV)	38.2g	0.23	Standard Release (Common)
+	186	Sun-Dried Tomatoes (Tomatoes, sun-dried) 1 piece	0.2g (1% DV)	0.9g	0.22	Standard Release (Common)
+	187	Raw Onions (Onions, raw) 1 cup, chopped	2.7g (10% DV)	12.2g	0.22	Standard Release (Common)
+	188	Boiled Red Bell Peppers (Peppers, sweet, red, cooked, boiled, drained, without salt) 1 cup, strips	1.6g (6% DV)	7.4g	0.22	Standard Release (Common)
+	189	Cooked Green Bell Peppers (Boiled, Drained) (Peppers, sweet, green, cooked, boiled, drained, without salt) 1 cup, chopped or strips	1.6g (6% DV)	7.4g	0.22	Standard Release (Common)
+	190	Cooked Tomatoes (Tomatoes, red, ripe, cooked) 1 cup	1.7g (6% DV)	7.9g	0.22	Standard Release (Common)
+	191	Raw Shallots (Shallots, raw) 1 tbsp chopped	0.3g (1% DV)	1.4g	0.21	Standard Release (Common)
+	192	Cooked Garden Cress (Boiled Drained) (Cress, garden, cooked, boiled, drained, without salt) 1 cup	0.9g (3% DV)	4.2g	0.21	Standard Release (Common)
+	193	Raw Red Chili Peppers (Peppers, hot chili, red, raw) 1 pepper	0.7g (2% DV)	3.3g	0.21	Standard Release (Common)
+	194	Raw Winter Squash (Squash, winter, all varieties, raw) 1 cup, cubes	1.7g (6% DV)	8.2g	0.21	Standard Release (Common)
+	195	Raw Butternut Squash (Squash, winter, butternut, raw) 1 cup, cubes	2.8g (10% DV)	13.6g	0.21	Standard Release (Common)
+	196	Raw Spirulina (Seaweed, spirulina, raw) 100 grams	0.4g (1% DV)	2g	0.2	Standard Release (Common)
+	197	Cooked Kohlrabi (Boiled, Drained) (Kohlrabi, cooked, boiled, drained, without salt) 1 cup slices	1.8g (6% DV)	9.2g	0.2	Standard Release (Common)
+	198	Hot Green Chili Peppers (Peppers, hot chili, green, raw) 1 pepper	0.7g (2% DV)	3.6g	0.19	Standard Release (Common)
+	199	Baked Sweet Potatoes (Sweet potato, cooked, baked in skin, flesh, without salt) 1 medium (2 inch dia, 5 inch long, raw)	3.8g (13% DV)	19.8g	0.19	Standard Release (Common)
+	200	Raw Taro (Taro, raw) 1 cup, sliced	4.3g (15% DV)	23.3g	0.18	Standard Release (Common)