Most vegetables have two things in common: low fat content and low calorie content. However, other nutrients, such as minerals, vary widely among different types of vegetables. While some minerals, such as calcium, are not present in large amounts in many vegetables, there are five minerals that are present in numerous vegetables: iron, magnesium, potassium, copper and manganese. Unless otherwise noted, values listed are for one cup of cooked vegetables.
Iron
The main function of iron in your body is the production of hemoglobin, a type of red blood that transports oxygen. The dietary reference intake of iron for women is 18 mg and the DRI for men is 8 mg. Green leafy vegetables, such as spinach, contain high amounts of iron. One cup of spinach contains 6.4 mg, which provides 80 percent of the DRI for men and 36 percent for women. Dandelion greens, beet greens, collard greens and mushrooms all provide more than 20 percent of the DRI for men and 10 percent for women.
Magnesium
You need magnesium for numerous body functions, including muscle contraction, normal heartbeat, strong bones, steady blood sugar and normal blood pressure. The DRI for adult males is 420 mg and the DRI for adult females is 320 mg. The vegetable highest in magnesium is beet greens. One cup of cooked greens provides 31 percent of the DRI for women and 23 percent for men. Other vegetables that provide more than 10 percent of the DRI for magnesium include okra, corn, parsnips and snow peas.
Potassium
Potassium is important for the growth of your muscles, the function of your heart and the balance of fluids in your body. The DRI of potassium for adults is 4,700 mg. Beet greens provide 28 percent of the DRI per cup and spinach provides 18 percent per cup. Other vegetables providing more than 10 percent of the DRI per cup include spinach, parsnips, pumpkin, kohlrabi, mushrooms, rutabaga, beets and Brussels sprouts.
Copper
The main function of copper is to assist iron in producing red blood cells. Adults need 900 mcg of this mineral per day. Many vegetables are high in copper, especially shitake mushrooms, which provide more than 100 percent of the DRI per cup. Turnip greens, beet greens, and spinach provide more than 30 percent of the DRI. Vegetables supplying more than 20 percent of the DRI include pumpkin, raw mushrooms, kohlrabi, parsnips and raw cucumber. Okra, onion, Brussels sprouts, beets, asparagus, broccoli and raw tomato all provide more than 10 percent of the DRI.
Manganese
Manganese is essential for your bones to develop properly, for your wounds to heal and for your body to break down carbohydrates and cholesterol. The DRI for men is 2.3 mg and the DRI for women is 1.8 mg. Spinach contains the largest concentration of manganese among vegetables. One cup supplies 74 percent of the DRI for men and 94 percent for women. Other vegetables providing more than 20 percent of the DRI per cup include collards, beets, kale, okra and parsnips. Numerous other vegetables, including summer squash, yellow snap beans, onions, carrots and raw cucumber provide more than 10 percent of the DRI per cup.
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