Vegetables & Leafy Greens
12 items
Standardized nutritional profiles, net carbohydrates, dietary fiber, micronutrient density (Vitamins A, C, K, Folate), oxalates, and phytochemicals.
Items (12)
CompareBrussels Sprouts (Raw Brassica Buds)
14 specs
Per 100g raw Brussels sprouts, it provides 43 kcal, 3.38g protein, 8.95g carbohydrates (3.8g fiber / 5.15g net carbs), 0.30g fat, 177µg Vitamin K1 (148% DV), 85.0mg Vitamin C (94% DV), and sinigrin glucosinolates with a Glycemic Index of 15.
Carrots (Raw Mature Root)
16 specs
Per 100g raw carrots, it delivers 41 kcal, 0.93g protein, 9.58g carbohydrates (2.8g fiber / 6.78g net carbs), 0.24g fat, 835µg Vitamin A RAE (8,285µg beta-carotene / 93% DV), 320mg potassium, and 13.2µg Vitamin K1 with a Glycemic Index of 39.
Curly Kale (Raw Brassica Greens)
16 specs
Per 100g raw curly kale, it provides 35 kcal, 2.92g protein, 4.42g carbohydrates (4.1g fiber / 0.32g net carbs), 1.49g fat (rich in ALA omega-3), 390µg Vitamin K1 (325% DV), 93.4mg Vitamin C (104% DV), 254mg bioavailable calcium, and <20mg oxalic acid.
Fresh Broccoli (Raw Florets & Stems)
16 specs
Per 100g raw broccoli florets, it delivers 34 kcal, 2.82g protein, 6.64g carbohydrates (2.6g fiber / 4.04g net carbs), 0.37g fat, 89.2mg Vitamin C (99% DV), 101.6µg Vitamin K1 (85% DV), and glucoraphanin (sulforaphane precursor) with a Glycemic Index of 15.
Fresh Cauliflower (Raw Florets)
14 specs
Per 100g raw cauliflower florets, you get 25 kcal, 1.92g protein, 4.97g carbohydrates (2.0g fiber / 2.97g net carbs), 0.28g fat, 48.2mg Vitamin C (54% DV), 15.5µg Vitamin K1, and 44.3mg choline with a Glycemic Index of 15.
Fresh Garlic (Raw Allium Cloves)
15 specs
Per 100g raw garlic cloves, it delivers 149 kcal, 6.36g protein, 33.1g carbohydrates (2.1g fiber / 31.0g net carbs / rich in inulin prebiotics), 0.50g fat, 401mg potassium, 1.24mg Vitamin B6 (73% DV), 31.2mg Vitamin C, and 4,000µg Allicin potential.
Lacinato Kale (Dinosaur / Tuscan Cavolo Nero)
16 specs
Per 100g raw Lacinato kale, it provides 38 kcal, 3.0g protein, 4.8g carbohydrates (3.8g fiber / 1.0g net carbs), 0.9g fat, 420µg Vitamin K1 (350% DV), 110mg Vitamin C, 210mg calcium, and glucosinolates with a sweet, tender, non-bitter profile.
Red Bell Pepper (Raw Sweet Capsicum)
15 specs
Per 100g raw red bell pepper, you get 31 kcal, 0.99g protein, 6.03g carbohydrates (2.1g fiber / 3.93g net carbs), 0.30g fat, 127.7mg Vitamin C (142% DV / Over double an orange), 157µg Vitamin A RAE (capsanthin carotenoids), and zero capsaicin heat.
Russet Potato (Raw Starchy Tuber)
14 specs
Per 100g raw Russet potato flesh, it provides 79 kcal, 2.14g protein, 18.1g carbohydrates (1.3g fiber / 16.8g net carbs), 0.08g fat, 417mg potassium (9% DV), 19.7mg Vitamin C (22% DV), and high-amylose baking starches with a Glycemic Index of 78–85.
Spinach (Raw Leafy Greens)
16 specs
Per 100g raw spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.
Sweet Potato (Raw Orange-Fleshed)
15 specs
Per 100g raw orange sweet potato, you get 86 kcal, 1.57g protein, 20.1g carbohydrates (3.0g fiber / 4.18g sugars / 17.1g net carbs), 0.05g fat, 709µg Vitamin A RAE (79% DV), 337mg potassium, and complex starches with a Glycemic Index of 44 (boiled) to 94 (baked).
Yellow Onion (Raw Allium Bulb)
12 specs
Per 100g raw yellow onion, it provides 40 kcal, 1.10g protein, 9.34g carbohydrates (1.7g fiber / 4.24g sugars / 7.64g net carbs), 0.10g fat, 146mg potassium, 7.4mg Vitamin C, and 300mg/kg quercetin flavonoids with a Glycemic Index of 15.