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Date: | Wed, 17 Feb 1999 10:01:33 +0100 |
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Re: the oxalate and calcium content of vegetables. The first column of
the table below is from
http://magpage.com/~laurat/petbunny/oxveggie.html
The second and fourth column are from
http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl
The third column is the ratio calcium/oxalate. High numbers correspond
to high calcium availability. For instance, the ratio is 0.10 for
spinach and 6.75 for kale. The fifth column is the ratio calcium/phosphorus.
We see that coriander, kale and turnip greens are excellent sources of
calcium (high in Ca, low in oxalate).
Of course, the information below is of limited value because the
oxalate and calcium content of vegetables may vary according to
variety, origin, soil fertilization, etc. but they nevertheless give
an idea about which vegetables are good sources of calcium.
Ox Ca Ca/Ox P Ca/P
(mg/100g) (mg/100g)
Asparagus 130 21 .16 56 .37
Snap beans 360 37 .10 38 .97
Beet greens 610 119 .20 40 2.98
Broccoli 190 48 .25 66 .73
Carrots 500 27 .05 44 .61
Cauliflower 150 22 .15 44 .50
Celery 190 40 .21 25 1.60
Chives 1480 92 .06 58 1.59
Collard Greens 450 145 .32 10 14.50
Coriander (cilantro) 10 98 9.80 36 2.72
Endive 110 52 .47 28 1.86
Kale 20 135 6.75 56 2.41
Lettuce 330 36 .11 45 .80
Parsley 1700 138 .08 58 2.38
Peas 50 25 .50 108 .23
Purslane 1310 65 .05 44 1.48
Spinach 970 99 .10 49 2.02
Turnips 210 30 .14 27 1.11
Turnip Greens 50 190 3.80 42 4.52
Watercress 310 120 .39 60 2.00
--Jean-Louis Tu <[log in to unmask]>
P.S. Does anyone know the French word for "collards"? I can't find it
in my dictionary ("Robert and Collins" has 220,000 words and
locutions), and that vegetable is not sold in groceries here!
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