Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.58
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.73
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.79
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.89
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.93
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.25
Dried ShallotsFreeze-dried Shallots1580.37NA5.1789.71.22NA25514224.9511.661.72
Dried LeeksFreeze-dried Leeks3360.61NA7.11502.46NA32322435.3332.70.621.87
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1281.33NA9.941801.8NA31230293.541842.31.9
Dried ChivesFreeze-dried Chives7840.66NA19.36171.3NA50028559.0767.54.941.93
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.38
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.44
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.84
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.84
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes230.14NA1.03560.14NA13293111.465.30.595.58
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.1
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
Sun-dried Chile PeppersSun-dried Hot Chile Peppers41.70.21NA5.681.50.76NA14717313.2484.30.946.62
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.04
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.16
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.97
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.5
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.4
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.63
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.8
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Dried PepeaoPepeao, dried1145.1NA6.21471.16NA11771345.670.57.5711.2
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.5
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
Dried Pasilla PeppersPeppers, pasilla, dried84.30.37NA8.551131.37NA23219322.877.41.213
Sun-dried TomatoesTomatoes, sun-dried1281.65NA10.62262.15NA41439856.41242.317
Dried Oriental RadishesRadishes, oriental, dried6961.8NA7.451880.6NA22638680.773082.3621.8
Dried Ancho PeppersPeppers, ancho, dried650.54NA11.71211.37NA21525743.1461.524
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.3531
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt110.036NA1.520.70.26NA86.54860.545520.3732
YokanYokan, prepared from adzuki beans and sugar310.033NA1.3420.80.16NA46522.65960.08141
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven33.70.079NA1.3618.50.38NA771346.14020.4650.4
Hash Brown PotatoesHome prepared Hash Brown Potatoes160.3300.6239.60.28NA79.26520.573870.5353.5
Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.256
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.256
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes10.40.037NA1.5220.80.26NA894960.585650.3857.6
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12.40.13NA0.9239.70.28NA151873NA950.7862.7
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.8865
Yeast extract spreadYeast extract spread1090.4NA6.552920.42NA169340544.854816.866.3
Baked Potato SkinPotatoes, baked, skin, without salt51.51.24NA10.7650.93NA1538681.06320.7471.7
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.7
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated13.80.2835.22.0530.30.42NA89.46610.55620.5672.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained660.67NA3.771140.66NA19622044.233751.176
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes23.30.16NA0.7438.40.25NA1086790.6820.50.5276.6
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared56NANA0.63NANANANA350NA307NA87
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes29.40.35NA1.4500.33NA1376961.7663.20.8191
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated220.129.840.9126.60.2NA1314480.637230.4793
TempehTempeh1730.88NA4.21272.03NA4166440141.893
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1020.17NA5.31060.96NA20613342.651621.3698
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared21NANA1.4NANANANA497NA630NA100
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.44106
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans960.16NA51000.91NA18511962.61541.28107
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.742109
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes21.40.24NA1.3246.40.38NA1738050.36570.68110
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.85110
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared106NANA0.75NANANANA462NA466NA117
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.34118
EppawRaw Eppaw2200.47NA2.3642.2NA3306801.8242.3120
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes16.7NANA0.89NANANANA828NA556NA120
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared26NANA1.33NANANANA706NA704NA122
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.93123
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased13.70.28NA2.0631.40.42NA906630.5962.70.57131
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.2131
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.06132
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.3134
Cooked TaroCooked Taro no Salt380.42NA1.5263.40.95NA16110231.931.70.57135
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes18.40.19NA1.27430.32NA169833NA470.71136
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.2137
Minerals in Top 100 Vegetables & Legumes with the lowest Water content per 300 kcal
In the above table you can find and compare the amount of minerals in all vegetables & legumes , sorted by least amount of Water per 300 calories.
Top 5 vegetables & legumes with least amount of water per 300 calories are:
- Dry-roasted Soybeans
- Chunk Style Peanut Butter
- Oil-Roasted Peanuts no Salt
- Smooth Peanut Butter
- Low Sugar Peanut Spread