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

By: Talin Vartanian
Estimated Completion Time
3 min
What Vitamin or Mineral Is This Food a Great Source Of?
Image: stevepb

About This Quiz

There are a variety of healthy foods to choose from for an optimal diet and for a rich enhancement to recipes. From avocados in tacos to celery in a gumbo, certain health foods contain a great load of vitamins and minerals for a healthier version of you.

Some of these vitamins may sound familiar to you, such as calcium, vitamin C and vitamin A. Other types of vitamins, such as niacin, thiamine and riboflavin may sound foreign, but they're just as essential to a healthy diet. Examples of vitamin-rich foods includes spinach, carrots, broccoli and kale. Other lesser-known foods are also very healthy, such as navy beans, macadamia nuts and acorn squash.

We've compiled a list of 40 questions to test your knowledge on the vitamins and minerals that are in various types of foods. We'll show you the picture, and all you have to do is match the food to the vitamin. Think you can guess the vitamin in a tomato? Or how about the minerals in potatoes? Munch on this quiz now to test your food wits on all the types of vitamins and minerals!

Broccoli closeup
OlinEJ
This green vegetable that is shaped like a tree is a prominent source of vitamin C. Can you name it?
Peanut butter
Broccoli
Almonds
Sunflower oil
Correct Answer
Wrong Answer

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.

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Peanut butter on bread
moreharmony
This type of nut butter is high in vitamin E. Can you name it?
Peanut butter
Nutella
Marshmallow fluff
Butter
Correct Answer
Wrong Answer

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.

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Carrots closeup
Thisabled
Rabbits tend to love this orange vegetable that is rich in beta-carotene. What's the name of it?
Black beans
Asparagus
Carrots
Sunflower oil
Correct Answer
Wrong Answer

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.

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Red bell peppers in stirfry
StockSnap
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
Correct Answer
Wrong Answer

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
Cseperke
Beta-carotene is found in which of these popular Thanksgiving foods?
Sweet potatoes
Turkey
Asparagus
Mashed potatoes
Correct Answer
Wrong Answer

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.

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Almonds in the shell
szjeno09190
This egg-shaped nut contains quite a bit of vitamin E. What's the name of it?
Garbanzo beans
Lentils
Almonds
Black beans
Correct Answer
Wrong Answer

Almonds are shaped like small eggs with a small, pointed tip. These nuts are rich in vitamin E, much like hazelnuts and sunflower seeds.

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Asparagus shoots
41330
These green spring vegetables contain quite a bit of folate. Do you know what these are?
Okra
Pumpkin
Asparagus
Spinach
Correct Answer
Wrong Answer

Asparagus is prominent during the spring season and is rich in folate. Asparagus also sometimes goes by the nickname "sparrow grass."

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Banana tree
3dman_eu
Monkeys love this type of fruit, which is high in vitamin B6. What's the name of this fruit?
Banana
Papaya
Red bell pepper
Orange
Correct Answer
Wrong Answer

Bananas are actually considered to be a type of berry! These also float in water because of their low density.

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chickpeas
ulleo
Vitamin B6 is found in these "Egyptian peas." Do you know what these are called?
Cantaloupe
Chickpeas
Brussel sprouts
Chinese cabbage
Correct Answer
Wrong Answer

Chickpeas have quite a few nicknames, including Egyptian peas and garbanzo beans. These are also high in folate and potassium.

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Salmon slice
congerdesign
This popular orange-colored fish is high in vitamin B12. Do you think you know what it is?
Kiwi
Salmon
Clams
Arugula
Correct Answer
Wrong Answer

B12 is found in a variety of meats, especially fresh salmon. Many types of salmon can be found in the Pacific Ocean.

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Black beans in basket
Wiki Commons by Tris T7
This tiny black vegetable packs a lot of folate. Do you know what it is?
Chickpeas
Cranberries
Black beans
Potatoes
Correct Answer
Wrong Answer

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.

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Brussels sprouts
ulleo
These small green veggies contain quite a bit of vitamin C. What would you call these?
Brussels sprouts
Green bell peppers
Acorn squash
Sunflower seeds
Correct Answer
Wrong Answer

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.

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Yogurt and raspberries
NeuPaddy
This creamy dairy product is rich in calcium. Are you familiar with it?
Almond butter
Tuna
Lentils
Yogurt
Correct Answer
Wrong Answer

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
Konevi
________ liver contains a high amount of iron.
Beet
Pepper
Chicken
Kale
Correct Answer
Wrong Answer

Chicken liver contains high amounts of iron, as well as protein and vitamin A. It's also very high in cholesterol.

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Turnips in glass tray
bvoyles4
This root vegetable is known for its high amount of vitamin K. What is it?
Pumpkin
Potato
Kidney beans
Turnip
Correct Answer
Wrong Answer

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
congerdesign
Which of these vibrant red foods contains lycopene?
Bell peppers
Tomatoes
Kidney beans
Radishes
Correct Answer
Wrong Answer

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.

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Soybean plants
Voggacom
Lysine is found in this native East Asian food.
Soybeans
Oats
Almonds
Bread
Correct Answer
Wrong Answer

Soybeans are popular in Asian cuisine and contain high amounts of lysine. Lysine helps to promote tissue and collagen growth.

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Wheat stalks
MichaelGaida
This type of grain is a good source of magnesium.
Corn
Wheat bran
Peanuts
Peanut butter
Correct Answer
Wrong Answer

Wheat bran contains high amounts of magnesium. This mineral helps to promote bone strength.

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peanut field
sarangib
You can get a lot of niacin from this popular nut.
Peanuts
Green beans
Brussel sprouts
Black beans
Correct Answer
Wrong Answer

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.

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salmon fillets
klausneu
Salmon is rich in which of the following minerals?
Riboflavin
Thiamin
Omega-3 fatty acids
Vitamin C
Correct Answer
Wrong Answer

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.

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kale plants
Jing
Vitamin K1 is found in this leafy green vegetable.
Lentils
Macadamia nuts
Kale
Asparagus
Correct Answer
Wrong Answer

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.

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fresh garlic in basket
Couleur
This popular ingredient is a surprisingly decent source of vitamin C.
Navy beans
Pinto beans
Garlic
Edamame
Correct Answer
Wrong Answer

Some research suggests that garlic may help prevent some types of cancer. It also contains high amounts of vitamin B6 and vitamin C.

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Oysters prepared
rob791
Oysters are rich in which of the following vitamins?
Thiamin
Vitamin B12
Magnesium
Potassium
Correct Answer
Wrong Answer

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.

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fresh potatoes
MikeGoad
Potatoes do NOT contain much of which of the following vitamins?
Calcium
Iron
Copper
Magnesium
Correct Answer
Wrong Answer

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.

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tin of sardines
lola56
This type of canned fish is rich in omega-3 fatty acids. Can you name it?
Okra
Shrimp
Sesame seeds
Sardines
Correct Answer
Wrong Answer

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
jill111
This blue food is loaded with antioxidants.
Navy beans
Chocolate milk
Blueberries
Tofu
Correct Answer
Wrong Answer

Blueberries contain a high amount of cancer-preventing antioxidants. They're also one of the most nutrient-dense berries you can find.

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bread eggs milk
Michael-T
Which of these foods does NOT contain choline?
Egg yolks
White bread
Fresh milk
Beef liver
Correct Answer
Wrong Answer

Though white bread does contain a lot of fiber, it doesn't contain choline. Choline helps to ensure proper nerve and brain functionality.

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dark chocoloate squares
StockSnap
This sweet and bitter food is rich in antioxidants. Can you name it?
Chicken liver
Dark chocolate
Eggs
Peanut butter
Correct Answer
Wrong Answer

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.

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pistachio tree
pixel2013
You'll find lots of _______ in pistachios.
Calcium
Choline
Vitamin B6
Thiamine
Correct Answer
Wrong Answer

Pistachios are an incredible source of vitamin B6. They're also rich in potassium, fiber and protein.

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half wheel of cheese
zalazaksunca
This popular food contains a high amount of calcium.
Lentils
Black beans
Cheese
Tofu
Correct Answer
Wrong Answer

Just like milk and yogurt, cheese contains quite a bit of calcium. Calcium is essential for strong bone health.

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fresh beets
Foodsmiths
Beets are a great source for which of the following?
Folate
Vitamin B2
Calcium
Thiamine
Correct Answer
Wrong Answer

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.

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celery stalks
MabelAmber
Celery is rich in which type of vitamin?
Vitamin B2
Vitamin K
Vitamin C
Calcium
Correct Answer
Wrong Answer

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.

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mushrooms and wooden spoon
congerdesign
You can find ample amounts of vitamin B5 in this food.
Garlic
Bran
Celery
Mushrooms
Correct Answer
Wrong Answer

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
Rachel Husband / Photographer's Choice RF / Getty Images
Molasses, a popular substitute for sugar, is rich in...?
Vitamin K
Niacin
Vitamin B6
Potassium
Correct Answer
Wrong Answer

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).

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chard plants
javallma
Biotin is found in this type of leafy vegetable.
Liver
Macadamia nuts
Black beans
Swiss chard
Correct Answer
Wrong Answer

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
sandid
You'll find quite a bit of vitamin B6 in this green fruit.
Garlic
Avocado
Celery
Kiwi
Correct Answer
Wrong Answer

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.

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bowl of wheat bran sticks
Tirc83 / E+ / Getty Images
This type of grain is rich in iron. Do you know what it's called?
Bran
Almonds
Carrots
Milk
Correct Answer
Wrong Answer

Bran is the byproduct of flour during the milling process. This is a very healthy food that is rich in vitamin B6 and magnesium.

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acorn squash
Wiki Commons by Genevieve Belcher
Sesame butter is high in this type of vitamin (which is also found in acorn squash).
Niacin
Vitamin C
Calcium
Thiamine
Correct Answer
Wrong Answer

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
1010888
Vitamin A is prominent in this light orange fruit.
Peas
Sunflower seeds
Apricots
Lentils
Correct Answer
Wrong Answer

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.

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guava
6437364
The guava fruit provides loads of vitamin _____.
B2
B12
C
K
Correct Answer
Wrong Answer

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.

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