Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.55
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.84
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.94137
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.1
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.67489
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm961NANA5.27NANANA491NANA16.2NA343
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.5155
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.864207
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.9
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu397NANA7.78NANANANANANA173NA448
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.16
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.05286
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.15330
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt600NANA2.2NANANANANANA51NA267
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.2319
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.8
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.06132
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
OkaraOkara3160.79NA5.131031.6NA2378414235.52.2322
SILK Blueberry soy yogurtSILK Blueberry soy yogurt600NANA2.2NANANANANANA51NA267
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.2137
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA151NA165
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.85110
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.256
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.73310
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.3531
SILK Peach soy yogurtSILK Peach soy yogurt562NANA2.04NANANANANANA48NA244
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.58
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.4597
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.2131
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.89
SILK Strawberry soy yogurtSILK Strawberry soy yogurt562NANA2.04NANANANANANA48NA246
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.5
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.6408
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.36158
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt35.60.46NA3.28921NA2529201.535.12.54177
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu600NANA5.8NANANANANANA88.6NA281
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.8249
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.23170
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.76
Minerals in Legumes & Cereals sorted by name per 300 kcal
In the above table you can find and compare the amount of minerals per 300 calories in all legumes & cereals , sorted by Name.