5 Vegetables Ranked by Vitamin and Mineral Content
Vegetables are foundational to any balanced diet, but not all produce delivers the same mix of vitamins and minerals. A vegetable nutrition table helps nutrition-conscious cooks, dietitians and shoppers compare nutrient density across common choices so they can prioritize one handful of greens over another when aiming for specific micronutrients. Rather than treating all vegetables as interchangeable, understanding which items are richest in vitamin C, vitamin A, iron, calcium or potassium allows you to tailor meals for immune support, bone health, energy metabolism or blood health. This piece ranks five widely available vegetables by their overall vitamin and mineral content, examines the nutrients that make each stand out, and gives a compact nutrition table you can use when planning meals or shopping. The goal is to make the data practical and usable—without oversimplifying—so you can select vegetables that meet your dietary priorities more reliably.
Is kale really the most nutrient-dense leafy green?
Kale frequently appears at the top of nutrient-dense vegetables lists because it combines high levels of vitamin K, vitamin A (as provitamin A carotenoids), vitamin C and several minerals for relatively few calories. Those attributes make kale especially useful when targeting bone-supporting vitamin K alongside antioxidant vitamin C and beta-carotene. In a vegetable nutrition chart, kale is notable for delivering several key micronutrients in concentrated form, which is why it is often recommended in small daily servings. If you are using a leafy greens nutrition table to prioritize a single vegetable for broad micronutrient coverage, kale will often rank near the top.
How does spinach compare for iron and folate?
Spinach stands out for iron and folate content, along with very high vitamin K and a solid profile of magnesium and potassium. This combination makes spinach a frequent recommendation in nutrient-dense vegetables lists for people looking to boost blood-building nutrients and B-vitamin intake through food. Because plant-based iron is non-heme, pairing spinach with vitamin C–rich foods (for example, citrus or bell pepper) improves absorption; this is a dietary pairing noted across vegetable nutrient comparison guides. Spinach’s folate content also supports cell division and is often emphasized during pregnancy planning, which is why a leafy greens nutrition table will flag spinach as especially high in folate relative to many other vegetables.
Why is broccoli praised for vitamins and minerals?
Broccoli is often singled out for its balanced mix of vitamin C, vitamin K, folate and potassium, plus modest amounts of iron and calcium. It’s a cruciferous vegetable that also contains glucosinolates—phytonutrients studied for their potential roles in health—giving broccoli an edge in comprehensive vegetable nutrient charts. Because broccoli is commonly eaten both raw and cooked, its nutrient profile is versatile: raw broccoli preserves more vitamin C while light cooking improves availability of some other compounds. In a vegetable nutrition chart, broccoli typically shows up as a reliable, broadly nourishing choice for families and meal planners who want a dependable source of multiple micronutrients with moderate calories.
Are sweet potatoes the best source of vitamin A among vegetables?
Sweet potatoes are among the top vegetable sources of provitamin A carotenoids, which the body converts to active vitamin A. That makes them a go-to item in any nutrient-dense vegetables list focused on vision, immune function and epithelial tissue health. Sweet potatoes also supply potassium and modest amounts of manganese and vitamin C. Because their nutritional strengths differ from leafy greens (more vitamin A and carbohydrates, less vitamin K), they illustrate why a vegetable nutrient comparison is useful: different vegetables supply different micronutrients in meaningful amounts, so rotating several types will cover more nutritional bases than relying on one single option.
Do red bell peppers outpace other vegetables for vitamin C?
Red bell peppers consistently rank very high for vitamin C per 100 grams, often surpassing citrus fruits on a gram-for-gram basis. They also contribute vitamin A and several B vitamins while remaining low in calories, which is why many vegetable nutrition charts list them as a top choice for boosting antioxidant intake through diet. Red peppers are especially helpful when your aim is immediate vitamin C intake—for instance, pairing them with iron-rich spinach enhances iron absorption while adding bright flavor and texture to meals.
How do these vegetables compare in a nutrition table?
Below is a compact vegetable nutrition table showing approximate values per 100 grams (raw, rounded to typical reference values). Use it as a quick comparison when you consult a vegetable nutrition chart or plan recipes. Values are approximate and intended for comparison, not as precise lab measurements.
| Vegetable | Calories (kcal) | Vitamin C (mg) | Vitamin A (μg RAE) | Vitamin K (μg) | Iron (mg) | Calcium (mg) | Potassium (mg) | Folate (μg) |
|---|---|---|---|---|---|---|---|---|
| Kale (raw) | 35 | 93 | 680 | 817 | 1.6 | 150 | 491 | 62 |
| Spinach (raw) | 23 | 28 | 469 | 483 | 2.7 | 99 | 558 | 194 |
| Broccoli (raw) | 34 | 89 | 31 | 102 | 0.7 | 47 | 316 | 63 |
| Sweet potato (raw) | 86 | 2.4 | 709 | 1.8 | 0.6 | 30 | 337 | 11 |
| Red bell pepper (raw) | 31 | 128 | 157 | 4.9 | 0.4 | 7 | 211 | 10 |
How to use a vegetable nutrition table when planning meals?
Use the table to match foods to goals: choose kale or spinach for vitamin K and folate, red bell pepper when you want a vitamin C boost, sweet potato for vitamin A, and broccoli for a balanced mix of vitamin C, folate and potassium. A vegetable nutrition chart is most useful when combined with dietary context—total calories, protein sources, and any medical or life-stage needs. Rotating these vegetables across meals is a pragmatic way to cover gaps because each brings complementary micronutrients. For precise nutrient targets or medical conditions, consult a registered dietitian or your healthcare provider so you can translate a vegetable nutrient comparison into a personalized plan.
Disclaimer: The nutrient values in this article are approximate reference figures for comparison and do not replace individualized dietary advice. If you have specific health conditions or dietary needs, consult a registered dietitian or medical professional for tailored recommendations.
This text was generated using a large language model, and select text has been reviewed and moderated for purposes such as readability.
