Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Not all vegetables are nutritionally equal. This side-by-side table compares 15 popular vegetables by their calorie density, vitamin C, potassium, and magnesium content per 100 g, all sourced from USDA FoodData Central. Low-calorie, high-nutrient vegetables like spinach, broccoli, and kale offer exceptional nutritional value for their calorie cost.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Calories (kcal) | Vit-C(mg) / K(mg) / Mg(mg) |
|---|---|---|---|
| 1 | Zucchini (raw)plant | Calories (kcal) | 17 / 261 / 18 |
| 2 | Tomato (raw)plant | Calories (kcal) | 14 / 237 / 11 |
| 3 | Asparagus (raw)plant | Calories (kcal) | 6 / 202 / 14 |
| 4 | Spinach (raw)plant | Calories (kcal) | 28 / 558 / 79 |
| 5 | Cauliflower (raw)plant | Calories (kcal) | 48 / 299 / 15 |
| 6 | Bell pepper, red (raw)plant | Calories (kcal) | 190 / 211 / 12 |
| 7 | Broccoli (raw)plant | Calories (kcal) | 89 / 316 / 21 |
| 8 | Carrots (raw)plant | Calories (kcal) | 6 / 320 / 12 |
| 9 | Brussels sprouts (raw)plant | Calories (kcal) | 85 / 389 / 23 |
| 10 | Beets (cooked)plant | Calories (kcal) | 4 / 305 / 23 |
| 11 | Kale (raw)plant | Calories (kcal) | 93 / 150 / 49 |
| 12 | Artichoke (cooked)plant | Calories (kcal) | 8 / 354 / 60 |
| 13 | Peas, green (cooked)plant | Calories (kcal) | 14 / 271 / 35 |
| 14 | Sweet potato (cooked)plant | Calories (kcal) | 17 / 337 / 27 |
| 15 | Edamame (cooked)plant | Calories (kcal) | 7 / 436 / 60 |
Kale, spinach, and broccoli consistently top nutrition rankings because they combine very low calorie density with high amounts of vitamins K, C, folate, and minerals like magnesium and calcium. No single vegetable is "the best" - variety matters.
Zucchini (17 kcal/100 g), asparagus (20 kcal/100 g), cauliflower (25 kcal/100 g), and broccoli (34 kcal/100 g) are among the lowest-calorie common vegetables. Leafy greens like spinach and kale are also very low.
No. Sweet potatoes (86 kcal/100 g), peas (84 kcal), and edamame (121 kcal) are higher in calories than leafy greens but are nutrient-dense and provide valuable fiber, protein (edamame), and vitamins. They can be part of a healthy diet in appropriate portions.
Red bell peppers lead common vegetables at 190 mg of vitamin C per 100 g. Broccoli (89 mg), Brussels sprouts (85 mg), and kale (93 mg) are also excellent sources - all exceeding the amount in oranges.
Among common vegetables, edamame (436 mg/100 g), artichoke (354 mg), Brussels sprouts (389 mg), and sweet potato (337 mg) are the richest sources of potassium.
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