Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.521
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.97
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.64279
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.75152
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.97158
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.15429
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.9167
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.79
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.93
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.93259
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu675NANA4.88NANANANANANA86.3NA315
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.75195
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.3145
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.3289
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.44
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu557NANA4.7NANANANANANA17NA368
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
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
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
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
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
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
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
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
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.05286
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
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
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
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.06132
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
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
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
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.