Vegan Sources of Vitamins & Minerals

Thankfully Care2 has put together a list of vegan sources of essential nutrients, because I don't know when I will ever manage. I will however try to at some point post a detailed list of nutrients and veggie sources, with the per 100g content listed and compared to meat sources - quite useful and enlightening.

Anyway, from Care2:

Calcium
broccoli, green leafy vegetables (such as kale, bok choy, collard and turnip greens), tofu, blackstrap molasses, chickpeas, many beans, sesame seeds, sunflower seeds, almonds, flax seeds, brazil nuts, dried figs, dried fruit.

Iron
green leafy vegetables & sea vegetables, legumes/beans, nuts & seeds, blackstrap molasses, dried fruits, watermelon, prune juice, spinach, cereals, whole grains.

Magnesium
brown rice, cooked spinach, beans/legumes, almonds/nuts, dried figs, broccoli, cooked oatmeal, wheat germ/bran, whole grains, green leafy vegetables, bananas, peanuts.

Phosphorus
pinto beans, cereal grains, almonds, nuts, dried beans, peas, lentils, peanuts, brown rice, avocados, spinach, many vegetables, yeast.

Potassium
raisins, bananas, raw and cooked spinach, potatoes, baked sweet potatoes, winter squash, raw cauliflower, avocados, kiwifruit, dried fruits, tomatoes, oranges, grapefruit, strawberries, honeydew melon, cantaloupe, dried apricots.

Zinc
pumpkin seeds, whole grains/cereals, legumes, lentils, peas, soy foods, nuts, sunflower seeds, wheat germ, yeast, garbanzo beans, raw collard greens, spinach, corn.

Selenium
brazil nuts, whole grains, kidney beans (depending on the soil they are grown in), yeast.

Manganese
brown rice & whole grains, cereals, cooked oatmeal, wheat germ, nuts, seeds, legumes, cooked spinach & kale, black beans, almonds, avocados, pineapples, strawberries.

Molybdenum
beans, breads, cereals, cooked spinach, strawberries.

Pantothenic Acid
whole grain cereals, legumes, mushrooms, peanuts, soybeans, avocados, sunflower seeds, bananas, oranges, cooked collard greens, baked potato, broccoli.

Chromium
whole grains, nuts, broccoli, apples, peanuts, cooked spinach, mushrooms.

Biotin
cereals & whole grains, breads, yeast, almonds, peanuts, molasses, legumes.

Copper
nuts and seeds, whole grains, dried beans, mushrooms.

Folic Acid
legumes, lentils, oranges, whole grains, asparagus, spinach, romaine lettuce.

Iodine
iodine-rich sea vegetables, kelp, vegetables grown in iodine-rich soil.

Vitamin A
carrots, winter squashes (acorn and butternut), sweet potatoes, cantaloupe, apricots, spinach, kale, turnip greens, broccoli, red bell peppers and other greens.

Vitamin B1 (Thiamin)
brown rice & whole grains, bread, pasta, oatmeal, brewers and nutritional yeast, legumes, cereals, sunflower seeds, nuts, watermelon, raw wheat germ.

Riboflavin
yeast, beans, cereals, whole grains, spinach, broccoli, wheat germ, mushrooms.

Vitamin B3 (Niacin)
legumes, brown rice, green vegetables, potatoes, tomatoes, broccoli.

Vitamin B6
whole grains, peanuts, nuts/legumes, soybeans, walnuts, bananas, watermelon.

Vitamin C
bell peppers, broccoli, tomatoes, strawberries, oranges/orange juice, grapefruit, tomatoes, brussels sprouts, cabbage, collard greens, turnip greens, spinach, potatoes, melon, berries, papayas, romaine lettuce, watercress.

Vitamin D
The most significant supply of Vitamin D comes from sunlight exposure on the skin. Vitamin D-2 supplements are available, as well as Vitamin D fortified plant milks & cereals. Fortified vegan products contain Vitamin D-2 (ergocalciferol) as opposed to animal-derived Vitamin D-3 (cholecalciferol).

Vitamin E
safflower/vegetable oils, sunflower seeds, raw wheat germ, nuts, peanuts, green leafy vegetables, whole wheat flour, whole grains, spinach.

Vitamin K
green leafy vegetables, spinach, turnip greens, kale, parsley, brussels sprouts, broccoli, cauliflower, soybeans and soybean oil, cabbage, green tea, tomatoes.


Vitamin B12
Red Star ‘Vegetarian Support Formula’ Nutritional Yeast, B-12 fortified non-dairy milks and cereals. Vegan B-12 supplements: VegLife (certified vegan) B-12 supplement, Twin Labs ‘Vegetarian Formula’ B-12 Sublingual Dots, etc. [Note that B12 is not readily available from vegetable sources. While some think this indicates that humans are "meant" to be omnivores, it has more to do with washing our vegetables and better food hygiene - B12 is naturally found in dirt and bacteria. Importantly, don't believe the hype about natural food sources. Just supplement kay?]