Vegetables
Prep:
Raw; Amount: 1 Cup
|
Food name |
Calcium (mg) |
Phosphorus (mg) |
Ratio |
Protein (g) |
|
Collard Greens |
52.2 |
3.6 |
14.6:1 |
0.882 |
|
Mustard Spinach |
315.0 |
42.0 |
7.5:1 |
3.3 |
|
Beet Greens |
45.2 |
15.2 |
2.9:1 |
0.7 |
|
Dandelion Greens |
102.8 |
36.3 |
2.8:1 |
1.485 |
|
Lettuce (Loose
Leaf) |
38.1 |
14.0 |
2.7:1 |
0.7 |
|
Mustard Greens |
57.7 |
24.1 |
2.4:1 |
1.5 |
|
Parsley |
82.8 |
34.8 |
2.3:1 |
1.8 |
|
Cabbage (Green) |
41.8 |
20.5 |
2.0:1 |
1.3 |
|
Watercress |
40.8 |
20.4 |
2.0:1 |
0.8 |
|
Spinach |
29.7 |
14.7 |
2.0:1 |
0.9 |
|
Squash
(Spaghetti) |
23.2 |
12.1 |
1.9:1 |
0.6 |
|
Celery |
48.0 |
30.0 |
1.6:1 |
0.9 |
|
Squash
(Butternut) |
67.2 |
46.2 |
1.5:1 |
1.4 |
|
Napa Cabbage |
31.6 |
20.7 |
1.5:1 |
1.2 |
|
Lettuce (Butter
Head) |
17.6 |
12.7 |
1.4:1 |
0.7 |
|
Okra |
81.0 |
63.0 |
1.3:1 |
2.0 |
|
Tofu (Regular) |
275.3 |
228.2 |
1.2:1 |
16.2 |
|
Cabbage (Red) |
45.4 |
37.4 |
1.2:1 |
1.2 |
|
Tofu (Firm) |
408.2 |
370.4 |
1.1:1 |
20.3 |
|
Broccoli
(Spears) |
87.4 |
78.0 |
1.1:1 |
4.4 |
|
Soy Bean (Green) |
504.3 |
496.6 |
1:1 |
33.2 |
|
Green Beans
(Snap Beans) |
40.7 |
41.8 |
1:1 |
2.0 |
|
Squash (Winter,
All Variety) |
36.0 |
37.1 |
1:1 |
1.7 |
|
Lettuce
(Iceberg) |
10.5 |
11.0 |
1:1 |
0.6 |
|
Squash (Acorn) |
46.2 |
50.4 |
0.9:1 |
1.1 |
|
Sweet Potato |
29.3 |
37.2 |
0.8:1 |
2.2 |
|
Lettuce
(Romaine) |
10.1 |
12.6 |
0.8:1 |
0.5 |
|
Broccoli |
42.2 |
58.1 |
0.7:1 |
2.6 |
|
Cucumber
(without Skin |
16.7 |
25.0 |
0.7:1 |
0.7 |
|
Squash (Hubbard) |
16.2 |
24.4 |
0.7:1 |
2.3 |
|
Cucumber (with
Skin) |
14.6 |
20.8 |
0.7:1 |
0.7 |
|
French Beans |
342.2 |
559.4 |
0.6:1 |
34.6 |
|
Carrots |
29.7 |
48.4 |
0.6:1 |
1.1 |
|
Squash (Summer,
All Variety) |
22.6 |
39.6 |
0.6:1 |
1.3 |
|
Pumpkin |
24.4 |
51.0 |
0.5:1 |
1.2 |
|
Tomato (Green) |
23.4 |
50.4 |
0.5:1 |
2.2 |
|
Cauliflower |
22.0 |
44.0 |
0.5:1 |
2.0 |
|
Squash (Zucchini |
18.6 |
39.7 |
0.5:1 |
1.4 |
|
Peppers (Sweet) |
13.4 |
28.3 |
0.5:1 |
1.3 |
|
Alfalfa
(Sprouts) |
10.6 |
23.1 |
0.5:1 |
1.3 |
|
Soy Bean
(Sprouts) |
46.9 |
114.8 |
0.4:1 |
9.2 |
|
Yams |
25.5 |
82.5 |
0.3:1 |
2.3 |
|
Eggplant |
5.7 |
18.0 |
0.3:1 |
0.8 |
|
Peas (Green) |
36.3 |
156.6 |
0.2:1 |
7.9 |
|
Bamboo Shoots |
19.6 |
89.1 |
0.2:1 |
3.9 |
|
Tomato (Red) |
9.0 |
43.2 |
0.2:1 |
1.5 |
|
Mushrooms |
3.5 |
72.8 |
0.02:1 |
2.0 |
|
Corn (Yellow) |
3.1 |
137.1 |
0.02:1 |
5.0 |
|
Fruits
Prep: Raw; Amount: 100 Grams
|
Food name |
Calcium (mg) |
Phosphorus (mg) |
Ratio |
Protein (g) |
|
Papaya |
24 |
5 |
4.8:1 |
.61 |
|
Lemon |
61 |
15 |
4.0:1 |
1.2 |
|
Figs |
35 |
14 |
2.5:1 |
.75 |
|
Prickly Pear |
56 |
24 |
2.3:1 |
.73 |
|
Orange
(Valencia) |
40 |
17 |
2.3:1 |
1.0 |
|
Orange (Navel) |
40 |
19 |
2.1:1 |
1.0 |
|
Lime |
33 |
18 |
1.8:1 |
.70 |
|
Raspberries |
22 |
12 |
1.8:1 |
.91 |
|
Blackberries |
32 |
21 |
1.5:1 |
.72 |
|
Grapefruit
(white) |
12 |
8 |
1.5:1 |
.69 |
|
Custard Apple |
30 |
21 |
1.4:1 |
1.7 |
|
Tangerine |
14 |
10 |
1.4:1 |
.63 |
|
Grapes, American
(Slip Skin) |
14 |
10 |
1.4:1 |
.63 |
|
Grapefruit (Pink
& Red) |
11 |
9 |
1.2:1 |
.55 |
|
Mulberries |
39 |
38 |
1:1 |
1.4 |
|
Raisins (Seeded) |
28 |
28 |
1:1 |
2.5 |
|
Mammy Apple |
11 |
11 |
1:1 |
.50 |
|
Pear |
11 |
11 |
1:1 |
.39 |
|
Pineapple |
7 |
7 |
1:1 |
.39 |
|
Apple (with
Skin) |
7 |
7 |
1:1 |
.19 |
|
Elderberries |
38 |
39 |
.9:1 |
.66 |
|
Mango |
10 |
11 |
.9:1 |
.51 |
|
Dates |
32 |
40 |
.8:1 |
1.9 |
|
Grapes
(European) |
11 |
13 |
.8:1 |
.66 |
|
Watermelon |
8 |
9 |
.9:1 |
.62 |
|
Sugar Apple |
24 |
32 |
.7:1 |
2.0 |
|
Cherries (Sweet) |
15 |
19 |
.7:1 |
1.2 |
|
Apricots |
14 |
19 |
.7:1 |
1.4 |
|
Strawberries |
14 |
19 |
.7:1 |
.61 |
|
Cranberries |
7 |
9 |
.7:1 |
.39 |
|
Honeydew Melon |
6 |
10 |
.6:1 |
.46 |
|
Prunes |
51 |
79 |
.6:1 |
2.6 |
|
Kiwifruit |
26 |
40 |
.6:1 |
.99 |
|
Cantaloupe |
11 |
17 |
.6:1 |
.88 |
|
Raisins
(Seedless) |
49 |
97 |
.5:1 |
3.2 |
|
Apple (without
Skin) |
4 |
7 |
.5:1 |
.15 |
|
Raisins (Golden
Seedless) |
53 |
115 |
.4:1 |
3.4 |
|
Peach |
5 |
12 |
.4:1 |
.70 |
|
Plum |
4 |
10 |
.4:1 |
.79 |
|
Banana |
6 |
20 |
.3:1 |
1.0 |
|
Nectarine |
5 |
16 |
.3:1 |
.94 |
|
Ground Cherries |
9 |
40 |
.2:1 |
1.9 |
|
Passion Fruit
(Purple) |
12 |
68 |
.1:1 |
2.2 |
|
|
|
