Vegetable Comparison Chart
**Ca:P = Calcium:Phosphorous ratio--2:1 overall is optimum
| @ 1 Cup |
Ca:P |
Protein |
Fiber |
Water |
Vit A |
Vit C |
Notes |
| Winter Squashes |
1.45:1 |
1.682 g |
1.740 g |
102.915 g |
4709.600 IU |
14.268 mg |
Excellent staple food |
| Summer Squashes |
0.57 : 1 |
1.333 g |
2.147 g |
105 g |
221.48 IU |
16.724 mg |
|
| Endive/Escarole *1/2c. |
1.86 : 1 |
0.312 g |
0.775 g |
23.448 g |
512.500 IU |
1.625 mg |
|
| Green Beans |
1.21 : 1 |
2.002 g |
3.740 g |
99.297 g |
734.800 IU |
17.930 mg |
Excellent Staple Food |
| Parsley |
3.25 : 1 |
1.782 g |
1.980 g |
52.626 g |
3120.000 UI |
79.800 mg |
High in oxalates |
| Parsnip |
0.54 : 1 |
1.596 g |
6.517 g |
105.775 |
0.000 IU |
22.610 mg |
|
| Carrots |
0.59 : 1 |
1.133 g |
3.300 g |
96.569 g |
30941.900 IU |
10.230 mg |
High in oxalates |
| Green & Red Leaf Lettuce *1/2c. |
2.71 : 1 |
0.364 g |
0.532 g |
26.320 g |
532.000 IU |
5.040 mg |
|
| Asparagus |
0.38:1 |
3.055 g |
2.814 g |
123.816 g |
781.220 IU |
17.688 mg |
|
| Collard Greens |
7.79 : 1 |
0.882 g |
1.296 g |
32.598 g |
1376.640 IU |
12.708 mg |
Goitrogenic |
| Mustard Greens |
1.79 : 1 |
1.512 g |
1.848 g |
50.848 g |
2968.000 IU |
39.200 mg |
High in oxalates |
| Dandelion Greens |
2.89 : 1 |
1.485 g |
1.925 g |
47.080 g |
7700.000 IU |
19.250 mg |
Goitrogenic |
| Figs *50 grams or about 1 medium size |
2.57 : 1 |
0.375 g |
1.650 g |
39.555 g |
71.000 IU |
1.000 mg |
High in oxalates |
| Raspberries |
0.16 : 1 |
1.119 g |
8.364 g |
106.481 g |
159.900 IU |
30.750 mg |
High Fiber |
| Turnip Greens (NOT turnips) |
4.42 : 1 |
0.825 g |
1.760 g |
50.088 g |
4180.000 IU |
33.000 mg |
High in oxalates |
| Okra |
1.11 : 1 |
2.000 g |
3.200 g |
89.580 g |
660.000 IU |
21.100 mg |
|
| Papaya, cubes |
4.50 : 1 |
0.854 g |
2.520 g |
124.362 g |
397.600 IU |
86.520 mg |
|
| Watercress |
2.8:1 |
0.782 g |
0.510 g |
32.337 g |
1598.000 IU |
14.620 mg |
|
The key is getting the balanced
mixes, and avoid or limit foods that may lead to problems...
|
Oxalates |
Goitrogenic |
Tannins |
Nitrates |
| Swiss Chard |
* |
|
|
* |
| Onion |
|
|
* |
|
| Beets |
* |
|
|
* |
| Spinach |
* |
|
* |
* |
| Rhubarb |
* |
|
|
|
| Beet Greens |
* |
|
|
|
| Celery Stalk |
* |
|
|
|
| Carrot |
* |
|
* |
|
| Parsley |
* |
|
|
|
| Cabbage |
|
* |
|
|
| Kale |
|
* |
|
|
| Bok-Choi (Chinese Cabbage) |
|
* |
|
*extremely high - do not feed |
| Broccoli |
|
* |
|
|
| Turnips |
|
* |
|
|
| Rutabaga |
|
* |
|
|
| Cauliflower |
|
* |
|
|
| Brussel Sprouts |
|
* |
|
|
| Collard Greens |
|
* |
|
|
| Mustard Greens |
|
* |
|
|
| Grapes |
|
|
* |
|
| Lambsquarters |
|
|
|
* |
| Quinoa |
|
|
|
* |
| Bananas |
|
|
* |
|
| Lettuce |
|
|
* |
* |
| Rhubarb |
|
|
* |
|
|
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