Vegetable or Fruit
All are fresh and raw
|
Vitamin C in milligrams (mg)
|
Calcium in milligrams (mg)
|
|
Apple with out skin
|
4.40
|
4.40
|
|
Apricots
|
10.00
|
14.00
|
|
Arugula lettuce
|
15.00
|
160.00
|
|
Asparagus
|
17.69
|
28.14
|
Balsam Pear Pod
(Also called Bitter Gourd)
|
13.20
|
21.00
|
|
Banana
|
9.10
|
6.00
|
|
Basil
|
18.00
|
154.00
|
|
Beans, Snap
|
16.30
|
37.00
|
|
Bean Sprout, Mung
|
13.20
|
13.00
|
|
Bean Sprout, Kidney
|
38.70
|
17.00
|
|
Bean Sprout, Navy
|
18.80
|
15.00
|
|
Beet Greens
|
30.00
|
119.00
|
|
Blackberries
|
21.00
|
32.00
|
|
Blueberries
|
13.00
|
6.00
|
|
Borage
|
35.00
|
93.00
|
|
Broccoli
|
|
|
|
Flowerets
|
93.20
|
48.00
|
|
Stalks
|
93.20
|
48.00
|
|
Brussels Sprouts
|
85.00
|
42.00
|
|
Cabbages:
|
|
|
|
Common, Domestic
|
51.00
|
47.00
|
|
Red
|
57.00
|
51.00
|
|
Chinese, Celery
|
45.00
|
105.00
|
|
Savoy
|
31.00
|
35.00
|
|
Pe-Tsai
|
27.00
|
77.00
|
|
Carrots
|
9.30
|
27.00
|
|
Cauliflower
|
46.40
|
22.00
|
|
Celery
|
7.00
|
40.00
|
|
Cherimoya
|
9.00
|
23.00
|
|
Cherries:
|
|
|
|
Acerola/West Indian
|
1677.60
|
12.00
|
|
Pitanga/Surinam
|
26.30
|
9.00
|
|
Sour
|
10.00
|
16.00
|
|
Sweet
|
7.00
|
15.00
|
|
Chicory Greens
|
24.00
|
100.00
|
|
Collards
|
35.30
|
145.00
|
|
Corn, Sweet, Yellow
|
6.80
|
2.00
|
|
Cranberries
|
13.50
|
7.00
|
|
Cress, Garden
|
69.00
|
81.00
|
|
Cucumber with peel
|
5.30
|
14.00
|
|
Dandelion Greens
|
35.00
|
187.00
|
|
Dock
|
48.00
|
44.00
|
|
Eggplant
|
1.70
|
7.00
|
|
Elderberries
|
36.00
|
38.00
|
|
Grapefruit
|
37.00
|
15.00
|
|
Grapes
|
4.00
|
14.00
|
|
Groundcherries/Poha/Gooseberries
|
11.00
|
9.00
|
|
Guava
|
183.50
|
20.00
|
|
Kale
|
120.00
|
135.00
|
|
Kiwi Fruit
|
98.00
|
26.00
|
|
Kohlrabi
|
62.00
|
24.00
|
|
Kumquat
|
37.40
|
44.00
|
|
Leek
|
12.00
|
59.00
|
|
Lettuces:
|
|
|
|
Butterhead, Boston, Bibb
|
8.00
|
32.00
|
|
Cos, Romaine, Dark Green Leaf
|
24.00
|
36.00
|
|
Iceberg, New York
|
3.90
|
19.00
|
|
Loquat
|
1.00
|
16.00
|
|
Mammy-Apple
|
14.00
|
11.00
|
Mandarin Orange
(also Known as Tangerine)
|
30.80
|
14.00
|
|
Mango
|
27.70
|
10.00
|
|
Melons:
|
|
|
|
Cantaloupe
|
42.20
|
11.00
|
|
Casaba
|
16.00
|
5.00
|
|
Honeydew
|
24.80
|
6.00
|
|
Watermelon
|
9.60
|
8.00
|
|
Mustard Greens
|
70.00
|
103.00
|
|
Nectarine
|
5.40
|
5.00
|
|
Okra
|
21.10
|
81.00
|
|
Onion
|
6.40
|
20.00
|
Onions
(Spring, tops & bulb)
|
18.80
|
72.00
|
|
Orange
|
53.20
|
40.00
|
|
Papaya
|
61.80
|
24.00
|
|
Parsley
|
133.00
|
138.00
|
|
Parsnip
|
17.00
|
36.00
|
|
Passionfruit, Purple
|
30.00
|
12.00
|
|
Peach
|
6.60
|
5.00
|
|
Peas, Green
|
40.00
|
25.00
|
|
Pea Pods
|
60.00
|
43.00
|
|
Pears:
|
|
|
|
Asian
|
3.80
|
4.00
|
|
European
|
6.60
|
18.15
|
|
Peppers:
|
|
|
|
Green Pepper/Bell/Sweet
|
89.30
|
9.00
|
|
Red Pepper/Bell/Sweet
|
190.00
|
9.00
|
|
Yellow
|
183.50
|
11.00
|
|
Persimmon
|
66.00
|
27.00
|
|
Pineapple
|
15.40
|
7.00
|
|
Plantain
|
18.40
|
3.00
|
|
Plum
|
9.50
|
4.00
|
|
Pomegranate
|
6.10
|
3.00
|
|
Potato
|
19.70
|
7.00
|
|
Pumpkin Leaves
|
11.00
|
39.00
|
|
Quince
|
15.00
|
11.00
|
|
Raspberries
|
25.00
|
22.00
|
|
**Rhubarb
|
8.00
|
86.00
|
|
**Spinach
|
28.10
|
99.00
|
|
Spinach, Mustard
|
130.00
|
210.00
|
|
Squash, Summer
|
14.80
|
20.00
|