Table of Vitamin Content in Bread, Cereals, Dairy, Eggs, Meat, Fish
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Table of Vitamin Content in Bread, Cereals, Dairy, Eggs, Meat, Fish

A Table of vitamin content in Bread, Cereals, Dairy, Eggs, Meat, Fish which indicates how much of each vitamin is present in different food stuffs.

Trying to eat healthy can be difficult and despite the fact it is popular, looking around the internet I could find no site that supplied me with all the information in one place, and in such a way as to be easily read.

There were many sites with nutritional values as part of discussions, but not a comprehensive “see at a glance tables” such as these.

I compiled these for my own use, but thought it would be good to share them.

Unfortunately formatting them is proving a bit of a problem, as the site does not support tables as big as these. For that reason they are divided into categories according to food type and nutrients.

These tables are a rough guide to what nutrients common food contains. It is intended as an aid and not to be taken literally.

Exactly what a food stuff contains regarding vitamins, minerals and the other nutrients depends on what country it is grown in, where it is grown, (shade, sun), what fertiliser is used, how it is prepared, (peeled, not peeled, and so on), and a number of other factors. As the nutritional values will vary, this is a guide to “average food stuff in average conditions”. I tried to include as many common foods as possible, but I regret some may have been forgotten.

 

 This table shows interesting points of note, for example, on the whole French bread is healthier than Italian, low fat yoghurt has less fat, but also less nutrients - and other curious statistics.

  

 

BREAD

A

B1

B2

B3

B6

B9

B12

C

D

E

K

 

French (1 slice)

0

0.130

0.082

1.187

0.011

58

0.000

0.0

 

0.08

0.30

 

Italian (1 slice)

0

0.095

0.058

0.876

0.010

61

0.000

0.0

 

0.06

0.20

 

Pita (1)

0

0.359

0.196

2.779

0.010

99

0.000

0.0

 

0.08

0.10

 

White (1 slice)

0

0.205

0.083

1.096

0.021

43

0.000

0.0

 

0.06

0.80

 

White, toasted (1 slice)

0

0.079

0.074

0.864

0.014

10

0.004

0.0

 

0.05

0.70

 

Wheaten (1 slice)

1

0.098

0.057

1.074

0.050

10

0.003

0.0

 

0.09

0.60

 

Crackers (4)

0

0.057

0.041

0.486

0.006

17

0.000

0.0

 

0.24

0.8

 

Bread  rolls (1)

0

0.172

0.137

1.786

0.031

73

0.086

0.0

 

0.03

1.3

 

 

CEREALS

A

B1

B2

B3

B6

B9

B12

C

D

E

K

 

All Bran (1/2 cup)

524

0.681

0.813

4.440

3.600

659

5.640

6.0

218.8

0.37

1.6

 

Corn Flakes (1 cup)

501

0.596

0.739

6.832

0.963

222

2.652

6.2

84.2

0.04

0.00

 

Rice Krispies (1 cup)

564

0.726

0.743

7.582

01.080

256

2.013

7.8

72.9

0.12

0.00

 

 

DAIRY

A

B1

B2

B3

B6

B9

B12

C

D

E

K

 

cheddar (1 oz)

284

0.008

0.106

0.023

0.021

5

0.235

0.0

6

0.08

0.8

 

cottage cheese +fruit (1 cup)

330

0.075

0.321

0.339

0.154

25

1.198

3.2

12

0.09

0.9

 

cream cheese (1tbsp)

195

0.002

0.029

0.015

0.007

2

0.061

0.0

 

0.04

0.4

 

feta (1 oz)

120

0.044

0.239

0.281

0.120

9

0.479

0.0

 

0.05

0.5

 

mozzarella (1 oz)

192

0.009

0.080

0.029

0.010

2

0.646

0.0

 

0.05

0.7

 

parmesan, grated (1tbsp)

22

0.001

0.024

0.006

0.002

1

0.113

0.0

7

0.01

0.1

 

provolone (1 oz)

249

0.005

0.091

0.044

0.021

3

0.414

0.0

 

0.07

0.6

 

Cream, whipped (1 tbsp)

220

0.004

0.002

0.002

0.001

1

0.009

0.0

30.1

0.02

0.1

 

Milk (1 cup)

249

0.107

0.447

0.261

0.088

12

1.074

0.0

133.3

0.15

0.5

 

Milk – condensed (1 cup)

817

0.275

1.273

0.643

0.156

34

1.346

8.0

205.2

0.49

1.8

 

Milk – buttermilk (1 cup)

64

0.083

0.377

0.142

0.083

12

0.539

2.5

 

0.12

0.2

 

Milk – low fat (1 cup)

461

0.110

0.451

0.227

0.090

12

1.074

0.0

98

0.02

0.2

 

Yoghurt

225

0.066

0.322

0.170

0.073

16

0.840

1.1

 

0.14

0.5

 

Yoghurt, fruit ( 8 oz)

82

0.084

0.404

0.216

0.091

20

1.067

1.6

 

0.05

0.2

 

Yoghurt, low fat (8 oz)

116

0.100

0.486

0.259

0.111

25

1.271

1.8

 

0.07

0.5

 

 

EGGS

A

B1

B2

B3

B6

B9

B12

C

D

E

K

 

fried

335

0.035

0.238

0.032

0.071

23

0.639

0.0

15

0.56

2.6

 

hard boiled

293

0.033

0.257

0.032

0.061

22

0.555

0.0

23

0.52

0.2

 

poached

243

0.035

0.238

0.035

0.071

24

0.640

0.0

 

0.48

0.2

 

scrambled

321

0.032

0.267

0.048

0.072

18

0.470

0.1

22

0.52

2.4

 

 

FISH

A

B1

B2

B3

B6

B9

B12

C

D

E

K

 

Fish – cod (3 oz)

27

0.021

0.043

2.112

0.240

7

0.884

2.6

160

0.70

0.1

 

Fish – haddock (3 oz)

54

0.034

0.038

3.937

0.294

11

2.085

0.0

 

?

?

 

Fish – salmon (3 oz)

178

0.183

0.145

5.670

0.339

4

8.990

0.0

360

1.15

0.1

 

Fish – sardine (tinned) (3 oz)

92

0.068

0.193

4.461

0.140

10

7.603

0.0

250

1.74

2.2

 

Fish – tuna, cooked (3 oz)

58

0.201

0.048

10.146

0.094

2

0.510

0.0

 

?

37.4

 

Fish – tuna, tinned (3 oz)

65

0.032

0.102

10.546

0.882

4

1.971

0.0

200

0.74

?

 

 

N. B. B5 (Pantothenic Acid) + B7 (Biotin), are often present where large quantities of B complex are present.

 

The tables are;

Table of Vitamin Content in Fruit

Table of Mineral Content in Fruit

Table of Fat, Fibre, Carotene and Protein Content in Fruit

 

Table of Vitamin Content in Vegetables 

Table of Mineral Content in Vegetables

Table of Fat, Fibre, Carotene and Protein Content in Vegetables

 

Table of Vitamin Content in Bread, Cereals, Dairy, Eggs, Meat, Fish

Table of Mineral Content in Bread, Cereals, Dairy, Eggs, Meat, Fish

Table of Fat, Fibre, Carotene and Protein Content in Bread, Cereals, Dairy, Eggs, Meat and Fish

 

 

Table of Vitamin Content in Alcohol, Drinks, Snacks, Sweet Food

Table of Mineral Content in Alcohol, Drinks, Snacks, Sweet Food

Table of Fat, Fibre, Carotene and Protein Content in Alcohol, Drinks, Snacks, Sweet Food

 

Table of Vitamin Content in Soup, Spices, Miscellaneous Food

Table of Mineral Content in Soup, Spices, Miscellaneous Food

Table of Fat, Fibre, Carotene and Protein Content in Soup, Spices, Miscellaneous Food

 

 

These tables, while not strictly articles, contain useful information that can be printed and used time and again.

 

This is part of the series; Health Benefits of Common Fruit and follows the same format as Health Benefits of Common Vegetables; A”, “B”, “C1”, “C2”, “G to L”, "M and O” and “P”.

 

 

Photos courtesy of Wikimedia Commons

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Comments (2)

Great article Jill. Nice information to share.

Excellent, informative and useful topic. Thanks Jill for sharing

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