Common Food Comparisons
Ever wonder how common foods stack up against each other in the main nutritional areas? Take a look at the BabyFit Common Food Comparisons.
Vegetables
Numbers reflect one typically recommended serving of vegetables (cooked servings are marked).
Data from BabyFit.com food database or (*)similar source.
Individual items and brands will vary, and preparation method will make a difference too.
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VEGETABLE(1/2 cup)
Calcium (mg)
Protein (g)
Folate (mcg)
Iron (mg)
Calories
Carbs (g)
Fat (g)
Asparagus, cooked *
20.0
2.3
132.0
0.7
22
3.8
0.3
Spinach, cooked
122.0
2.7
131.6
3.2
20.7
3.4
0.2
Broccoli, cooked
31.0
2.3
84.4
0.5
21.8
3.9
0.3
Romaine Lettuce (1 cup)
20.0
1
76.0
0.6
7.8
1.4
0.2
Peas
18.0
3.9
47.2
1.1
58.7
10.5
0.3
Brussel Sprouts
28.0
2
46.8
0.9
30.4
6.8
0.4
Sweet Corn
2.0
2.5
35.6
0.4
66.2
14.6
0.9
Leek
26.0
0.7
28.4
0.9
27.1
6.3
0.1
Cauliflower, cooked
10.0
1.1
27.2
0.2
14.3
2.5
0.3
Green Beans
20.0
1
20.4
0.6
17.1
3.9
0.1
Cabbage
21.0
0.6
19.2
0.3
11.1
2.4
0.1
Celery, cooked
32.0
0.6
16.4
0.3
13.5
3
0.1
Summer Squash
8.0
0.7
16.4
0.2
11.3
2.5
0.1
Onion
16.0
0.9
15.2
0.2
30.4
6.9
0.1
Zucchini, cooked
12.0
0.6
15.2
0.3
14.4
3.5
0
Radish
15.0
0.3
14.4
0.2
11.6
2.1
0.3
Baked Potato (med)
8.0
3.1
14.0
0.5
145.5
33.6
0.2
Mushrooms, cooked
5.0
1.7
14.0
1.4
21.1
4
0.4
Tomato
5.0
0.8
13.6
0.4
18.9
4.2
0.3
Pumpkin, cooked
18.0
0.9
11.2
0.7
24.5
6
0.1
Carrot, cooked
23.0
0.9
10.8
0.3
35.1
8.2
0.1
Green & Red Bell Peppers
6.0
0.6
10.8
0.3
19
4.6
0.1
Banana Peppers (1/4 cup)
4.0
0.5
8.8
0.1
8.4
1.7
0.1
Cucumber
7.0
0.4
6.8
0.1
6.8
1.4
0.1
Eggplant, cooked
3.0
0.4
6.8
0.1
13.9
3.3
0.1
Sweet Potato, cooked
36.0
1.7
6.8
1.2
103
24.3
0.1
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