Food Comparison

Best Foods for Each Vitamin/ Mineral 

Vitamins

1. Vitamin A

- Sweet potatoes
- Carrots
- Kale

2. Vitamin B1 (Thiamine)
- Whole grains (e.g., brown rice)
- Peas
- Nuts (e.g., macadamia nuts)

3. Vitamin B2 (Riboflavin)
- Almonds
- Mushrooms
- Spinach

4. Vitamin B3 (Niacin)
- Peanuts
- Brown rice
- Avocado

5. Vitamin B6
- Chickpeas
- Bananas
- Potatoes

6. Vitamin B9 (Folate)
- Spinach
- Lentils
- Asparagus

7. Vitamin B12 (Note: B12 is challenging to find in non-animal products; fortified foods or supplements may be necessary)
- Fortified cereals
- Nutritional yeast
- Fortified non-dairy milk

8. Vitamin C
- Oranges
- Strawberries
- Bell peppers

9. Vitamin D (Sun exposure is a natural source; fortified foods are also an option)
- Fortified plant milks
- Mushrooms exposed to sunlight
- Fortified orange juice

10. Vitamin E
- Sunflower seeds
- Almonds
- Hazelnuts

11. Vitamin K
- Kale
- Spinach
- Broccoli

 

Minerals

1. Calcium
- Fortified plant milks (e.g., almond, soy, rice milk)
- Tofu (calcium-set)
- Kale

2. Iron
- Lentils
- Spinach
- Quinoa

3. Magnesium
- Pumpkin seeds
- Almonds
- Spinach

4. Potassium
- Bananas
- Sweet potatoes
- Spinach

5. Zinc
- Chickpeas
- Pumpkin seeds
- Cashews