Nutrition Comparison for Vegetables
 
 
 

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Chef Meg's Mini Apple Tarts

Instead of a whole pie, try making bite-size tarts. The diminutive desserts cook quicker and are automatically portion controlled. Plus, they're easier to make for a crowd, and there's no need for a fork and plate.

This recipe only costs about $3.50 to make--but you save money by buying sheets of phyllo dough and making your own tart shells (see directions for more information).




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.

Choose a category: Snacks
Dips & Dressings Meats
Vegetables Fruits
Dairy Beverages
Nuts Side Dishes

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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