What Vitamin or Mineral Is This Food a Great Source Of?

By: Talin Vartanian
Estimated Completion Time
3 min
Broccoli closeup This green vegetable that is shaped like a tree is a prominent source of vitamin C. Can you name it?
Peanut butter
Broccoli
Broccoli is a member of the cabbage family, and a one-cup serving provides all the vitamin C you need in a day. Broccoli is also rich in potassium and vitamin K.
Almonds
Sunflower oil

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Peanut butter on bread This type of nut butter is high in vitamin E. Can you name it?
Peanut butter
Dry-roasted peanuts are ground up very finely into what we know as peanut butter. The state of Georgia manufactures the most peanuts in the United States.
Nutella
Marshmallow fluff
Butter

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Carrots closeup Rabbits tend to love this orange vegetable that is rich in beta-carotene. What's the name of it?
Black beans
Asparagus
Carrots
Carrots are a root vegetable that come in a multitude of colors, including purple, yellow and, most prominently, orange. Carrots are rich in beta-carotene, which actually turns into vitamin A.
Sunflower oil

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Red bell peppers in stirfry This vibrant red vegetable is used in many southwestern recipes and is high in vitamin C. Can you identify it?
Almonds
Hazelnuts
Kale
Red bell peppers
Did you know that green bell peppers actually turn into red bell peppers if they're left on the vine for an extended period of time? Did you also know that these vitamin C-rich veggies are actually a fruit because they have seeds?

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sweet potatoes Beta-carotene is found in which of these popular Thanksgiving foods?
Sweet potatoes
Sweet potatoes are a very versatile vegetable that are actually sweet in taste. These are perfect for sweet potato pie with brûléed marshmallows on top.
Turkey
Asparagus
Mashed potatoes

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Almonds in the shell This egg-shaped nut contains quite a bit of vitamin E. What's the name of it?
Garbanzo beans
Lentils
Almonds
Almonds are shaped like small eggs with a small, pointed tip. These nuts are rich in vitamin E, much like hazelnuts and sunflower seeds.
Black beans

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Asparagus shoots These green spring vegetables contain quite a bit of folate. Do you know what these are?
Okra
Pumpkin
Asparagus
Asparagus is prominent during the spring season and is rich in folate. Asparagus also sometimes goes by the nickname "sparrow grass."
Spinach

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Banana tree Monkeys love this type of fruit, which is high in vitamin B6. What's the name of this fruit?
Banana
Bananas are actually considered to be a type of berry! These also float in water because of their low density.
Papaya
Red bell pepper
Orange

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chickpeas Vitamin B6 is found in these "Egyptian peas." Do you know what these are called?
Cantaloupe
Chickpeas
Chickpeas have quite a few nicknames, including Egyptian peas and garbanzo beans. These are also high in folate and potassium.
Brussel sprouts
Chinese cabbage

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Salmon slice This popular orange-colored fish is high in vitamin B12. Do you think you know what it is?
Kiwi
Salmon
B12 is found in a variety of meats, especially fresh salmon. Many types of salmon can be found in the Pacific Ocean.
Clams
Arugula

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Black beans in basket This tiny black vegetable packs a lot of folate. Do you know what it is?
Chickpeas
Cranberries
Black beans
These are also called "black turtle beans" and can be found in many Southern dishes. Black beans also offer a good amount of protein and fiber.
Potatoes

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Brussels sprouts These small green veggies contain quite a bit of vitamin C. What would you call these?
Brussels sprouts
Brussel sprouts are not very liked by most people because of their bitter taste, but these veggies are quite high in vitamin C. These are also popular in Brussels, Belgium.
Green bell peppers
Acorn squash
Sunflower seeds

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Yogurt and raspberries This creamy dairy product is rich in calcium. Are you familiar with it?
Almond butter
Tuna
Lentils
Yogurt
Yogurt, like most dairy products, is rich in calcium. It's enjoyed in a variety of sweet and savory dishes around the world.

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chickens ________ liver contains a high amount of iron.
Beet
Pepper
Chicken
Chicken liver contains high amounts of iron, as well as protein and vitamin A. It's also very high in cholesterol.
Kale

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Turnips in glass tray This root vegetable is known for its high amount of vitamin K. What is it?
Pumpkin
Potato
Kidney beans
Turnip
Turnips are a root vegetable with quite a bit of vitamin K, as well as potassium and iron. They also provide lots of protein and omega-3 fatty acids.

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Tomato plant Which of these vibrant red foods contains lycopene?
Bell peppers
Tomatoes
Lycopene isn't considered an essential nutrient for humans, though it's found in many red-colored vegetables, including tomatoes. Tomatoes also provide lots of important nutrients, such as vitamin K, vitamin C, potassium, and folate.
Kidney beans
Radishes

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Soybean plants Lysine is found in this native East Asian food.
Soybeans
Soybeans are popular in Asian cuisine and contain high amounts of lysine. Lysine helps to promote tissue and collagen growth.
Oats
Almonds
Bread

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Wheat stalks This type of grain is a good source of magnesium.
Corn
Wheat bran
Wheat bran contains high amounts of magnesium. This mineral helps to promote bone strength.
Peanuts
Peanut butter

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peanut field You can get a lot of niacin from this popular nut.
Peanuts
Peanuts are popular at parties, bars and as a regular snack item. These are also rich in niacin, which helps to give you energy from the foods you eat.
Green beans
Brussel sprouts
Black beans

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salmon fillets Salmon is rich in which of the following minerals?
Riboflavin
Thiamin
Omega-3 fatty acids
This popular fish is bright orange in color and can be wild or farmed. Salmon offers a high amount of omega-3 fatty acids, which are essential for good brain health.
Vitamin C

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kale plants Vitamin K1 is found in this leafy green vegetable.
Lentils
Macadamia nuts
Kale
Kale is a bitter leafy vegetable that is popular in salads or roasted in the oven. Kale provides a lot of vitamin K1, which is good for bone growth -- but too much of it can also affect blood clotting.
Asparagus

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fresh garlic in basket This popular ingredient is a surprisingly decent source of vitamin C.
Navy beans
Pinto beans
Garlic
Some research suggests that garlic may help prevent some types of cancer. It also contains high amounts of vitamin B6 and vitamin C.
Edamame

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Oysters prepared Oysters are rich in which of the following vitamins?
Thiamin
Vitamin B12
Oysters don't just contain high amounts of vitamin B12; they also contain zinc, selenium and iron. Clams, scallops and mussels are also rich in vitamin B12.
Magnesium
Potassium

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fresh potatoes Potatoes do NOT contain much of which of the following vitamins?
Calcium
You can get plenty of calcium from yogurt and milk, but not much from potatoes. But potatoes do contain a high amount of starch and other nutrients.
Iron
Copper
Magnesium

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tin of sardines This type of canned fish is rich in omega-3 fatty acids. Can you name it?
Okra
Shrimp
Sesame seeds
Sardines
You might have snacked on sardines in the past, but did you know these are very nutritious? Sardines are rich in omega-3 fatty acids, which are great for optimal heart health.

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blueberry bush This blue food is loaded with antioxidants.
Navy beans
Chocolate milk
Blueberries
Blueberries contain a high amount of cancer-preventing antioxidants. They're also one of the most nutrient-dense berries you can find.
Tofu

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bread eggs milk Which of these foods does NOT contain choline?
Egg yolks
White bread
Though white bread does contain a lot of fiber, it doesn't contain choline. Choline helps to ensure proper nerve and brain functionality.
Fresh milk
Beef liver

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dark chocoloate squares This sweet and bitter food is rich in antioxidants. Can you name it?
Chicken liver
Dark chocolate
Dark chocolate has both bitter and sweet flavors and is sometimes combined with nuts or caramel for extra texture. Dark chocolate is not only high in antioxidants, but it may also aid with lowering blood pressure.
Eggs
Peanut butter

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pistachio tree You'll find lots of _______ in pistachios.
Calcium
Choline
Vitamin B6
Pistachios are an incredible source of vitamin B6. They're also rich in potassium, fiber and protein.
Thiamine

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half wheel of cheese This popular food contains a high amount of calcium.
Lentils
Black beans
Cheese
Just like milk and yogurt, cheese contains quite a bit of calcium. Calcium is essential for strong bone health.
Tofu

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fresh beets Beets are a great source for which of the following?
Folate
A single serving of beets can get you 20% of the recommended daily intake for folate, which is important for blood health. Beets are also popularly used by athletes to increase physical performance.
Vitamin B2
Calcium
Thiamine

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celery stalks Celery is rich in which type of vitamin?
Vitamin B2
Vitamin K
Though celery is quite bitter in taste, it's rich in a number of nutrients, including vitamin K. Eating celery is also said to help with gallstones, among other benefits.
Vitamin C
Calcium

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mushrooms and wooden spoon You can find ample amounts of vitamin B5 in this food.
Garlic
Bran
Celery
Mushrooms
Though wild mushrooms can be poisonous, the edible types are rich in vitamin B5. This vitamin helps to create blood cells.

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spoon of molasses Molasses, a popular substitute for sugar, is rich in...?
Vitamin K
Niacin
Vitamin B6
Molasses is the syrup-like byproduct of refined sugarcane or sugar beets. It contains high amounts of vitamin B6, along with many other nutrients (though it's also, obviously, high in sugar).
Potassium

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chard plants Biotin is found in this type of leafy vegetable.
Liver
Macadamia nuts
Black beans
Swiss chard
Swiss chard is a large green vegetable that contains high amounts of biotin, which contributes to strong, healthy hair. It's also rich in antioxidants and can be eaten raw or cooked.

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fresh avocadoes You'll find quite a bit of vitamin B6 in this green fruit.
Garlic
Avocado
Avocados are actually a fruit because they contain a single seed. These buttery-like fruits are savory in taste and are popular on tacos and in salads.
Celery
Kiwi

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bowl of wheat bran sticks This type of grain is rich in iron. Do you know what it's called?
Bran
Bran is the byproduct of flour during the milling process. This is a very healthy food that is rich in vitamin B6 and magnesium.
Almonds
Carrots
Milk

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acorn squash Sesame butter is high in this type of vitamin (which is also found in acorn squash).
Niacin
Vitamin C
Calcium
Thiamine
Thiamine is found in sesame butter -- also known as tahini -- and helps the body convert carbohydrates into energy. Other foods that contain thiamine include peas and navy beans.

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apricot tree Vitamin A is prominent in this light orange fruit.
Peas
Sunflower seeds
Apricots
Apricots contain a lot of vitamin A, which is used to ensure a strong immune system. Vitamin A is also said to promote good eye health and healthy skin.
Lentils

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guava The guava fruit provides loads of vitamin _____.
B2
B12
C
Vitamin C is found in the sweet guava fruit, which is green on the outside and pink on the inside. Guavas is also a great source of fiber.
K

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