The Nutrition and Food Web Archive

www.nafwa.org

Vitamin and Mineral

Food Source Cards
Print onto business cards for quick reference
VITAMIN B1 (THIAMIN) VITAMIN B2 (RIBOFLAVIN)
Oatmeal; Brewer’s yeast Broccoli
Millet; barley Cottage cheese
Rice bran; wheat germ Milk/yogurt
Sunflower/sesame seeds Brussels sprouts
Pinto beans; peanuts Dark leafy greens
Soybeans; tofu Beef; pork
Peas; black-eyed peas Liver (beef)
Pork; organ meats Brewer’s yeast

VITAMIN B3 (NIACIN) FOLIC ACID

Meats; organ meats Broccoli
Eggs Brussels sprouts
Mushrooms Dark leafy greens
Peas Asparagus; sweet potato
Broccoli Legumes; soybeans
Cottage cheese Orange juice; oranges
Tofu; Brewer’s yeast Brewer’s yeast
Peanuts/peanut butter Wheat germ
Liver; eggs
VITAMIN B12 (COBALAMIN) VITAMIN C
Animal protein; beef Kiwi
Oysters; clams; crab Green/red pepper
Tuna; bluefish Broccoli
Cottage cheese/cheese Brussels sprouts
Eggs Papaya
Milk/yogurt Citrus (ie, limes)
Liver; organ meats
Sea vegetables

VITAMIN B6 (PYRIDOXINE) PANTOTHENIC ACID

Banana; avocado Liver; kidney; chicken; duck
Rice bran/brown rice Egg; turkey
Oatmeal Salmon
Liver Brussels sprouts
Soybeans; broccoli Peas; corn; broccoli; avocado
Sunflower seeds Lentils; split peas
Halibut; pork Brewer’s yeast
Brewer’s yeast Milk
Animal protein Royal bee jelly
BIOTIN RETINOL
Almonds Liver
Peanuts Tuna
Pecans; walnuts Bluefish
Liver Mackerel
Eggs (cooked) Eggs
Mushrooms; cauliflower Cheese
Legumes Milk
Oat bran
Brewer’s yeast

BETA-CAROTENE VITAMIN D
Dark leafy greens Milk
Carrots Cod liver oil
Cantaloupe Herring
Sweet potato Salmon
Papaya Sardines
Apricots Sunshine
Hubbard squash Fortified foods

VITAMIN E VITAMIN K
Wheat germ Broccoli
Walnuts Cauliflower
Almonds Dark leafy greens
Sunflower seeds Liver
Sunflower oil Dulse
Walnut oil Chickpeas
Sweet potato Lentils
Soybeans

CALCIUM
Low-fat milk/yogurt/dairy
Broccoli; dark leafy greens
Legumes (soy, navy, white, & black beans)
Fortified soymilk/orange juice
Molasses (blackstrap)
Salmon/mackerel/sardines (canned)
Almonds; sesame seeds; tahini
Soybean nuts
Hard drinking water
MAGNESIUM
Legumes (white, red, lima, & soybeans; black-
eyed peas)
Tofu; soybean nuts
Buckwheat; wheat germ; quinoa; amaranth
Cornmeal; oatmeal/oat bran; brown rice; millet
Cashews; almonds; pumpkin seeds
Beet greens; spinach; Swiss chard
Molasses; chocolate
Halibut; shrimp
ZINC COPPER
Oysters Legumes; tofu; tempeh
Clams; mussels; lobster; crab Soybean nuts
Liver; beef; pork; turkey Liver
Wheat germ Oysters; clams; mussels
Lentils; black-eyed peas; baked beans Crab; lobster
Tempeh; soybean nuts Collard greens; potato; sweet potato
Peas Sunflower seeds; tahini; cashew butter
Sunflower seeds; tahini; cashews Chocolate
Swiss, Gouda & ricotta cheeses Tap water (copper piping)
MANGANESE SELENIUM
Whole wheat; wheat germ; wheat bran Brazil nuts
Oats Herring
Tea Smelts
Tofu; tempeh; soybean nuts Lobster
Blackberries; raspberries; loganberries Scallops
Pineapple Barley; oats; whole wheat
Spinach Wheat germ
Sweet potatoes Milk
Pecans; chickpeas

POTASSIUM COBALT
Acorn/butternut squash Liver
Spinach Oysters
Legumes Clams
Papaya; cantaloupe Animal protein
Banana
Raisins
Yogurt
Flounder
Molasses
BORON MOLYBDENUM
Leafy green vegetables Spinach
Legumes Wheat germ
Nuts Brewer’s yeast
Non-citrus fruits Lentils/split peas
Cider Liver
Wine Cauliflower
Beer Peas
PHOSPHORUS FLUORIDE
Legumes Water
Dairy Mackerel
Whole grains Sardines
Peas Liver
Animal protein
Tea

CHROMIUM IODINE
Brewer’s yeast Iodized salt
Liver; meats Saltwater fish; seafood
Oysters; seafood Seaweed
Whole grains; bran cereals Cottage cheese
Mushrooms; asparagus; potato (with skin)
Prunes; raisins
Black pepper; molasses
Nuts; cheese
Beer; wine
IRON
Liver; beef; lamb; venison; oysters; clams
Sardines
Fortified grains/cereals
Prune juice; dried apricots
Soybean nuts; legumes
Spinach; potato (with skin); peas
Molasses (blackstrap)
Amaranth; quinoa; oatmeal; wheat germ
Sunflower seeds; cashews