The top 5 vegetables highest in fiber, potassium, and more

We've rounded up the 5 vegetables highest in different key nutrients. That's helpful if you're trying to load up on, say, fiber or potassium. But the bottom line? All veggies are good veggies.

The rankings are based on equal weights of vegetables. A typical "serving" of vegetables is 3 oz. That's roughly 1/2 to 3/4 cup of cooked vegetables, or 1 1/2 to 2 cups of raw leafy greens. (But hey, with only 15 to 25 calories in a serving of many veggies, why stop at just one?)

Note: We left white potatoes out of our Top 5 lists because Americans already eat too many fries and potato chips.

Fiber

 

1. Avocado
2. Artichoke hearts
3. Green peas
4. Lima beans
5. Jicama

Folate

1. Asparagus
2. Spinach
3. Endive
4. Romaine lettuce
5. Turnip greens

Iron

1. Spinach
2. Lima beans
3. Swiss chard
4. Snow or sugar snap peas
5. Beet greens

Beta-carotene

1. Sweet potato
2. Carrots
3. Mustard greens
4. Pumpkin
5. Spinach

Magnesium

1. Spinach
2. Swiss chard
3. Lima beans
4. Beet greens
5. Arugula

Lutein

1. Spinach
2. Swiss chard
3. Mustard greens
4. Radicchio
5. Turnip greens

Vitamin C

1. Red bell pepper
2. Green bell pepper
3. Broccoli
4. Brussels sprouts
5. Kohlrabi

Vitamin K

1. Mustard greens
2. Spinach
3. Beet greens
4. Kale
5. Collard greens

Potassium

1. Beet greens
2. Lima beans
3. Swiss chard
4. Avocado
5. Sweet potato