Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.43220
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.9263
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.6197
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.2552
SILK Peach soy yogurtSILK Peach soy yogurt936NANA3.4NANANANANANA79.8NA406
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour5.60.056NA0.6130.70.26NA92676.15110.75161
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.5
SILK Strawberry soy yogurtSILK Strawberry soy yogurt936NANA3.4NANANANANANA79.8NA410
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.6264
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.60.12NA3.14.270.14NA45.614.211.314.20.5819
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.7679
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.97416
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1000NANA9.66NANANANANANA148NA469
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.27240
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.06285
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.2238
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.850.28NA0.7730.81.37NA127100NA01.54264
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
MisoMiso1441.06NA6.31212.17NA40253017.794146.46109
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1039NANA7.4NANANANANANA122NA336
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.2264
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1337NANA8.7NANANA701NANA38NA445
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.7
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu876NANA9.94NANANANANANA194NA487
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Minerals in Legumes & Cereals sorted by name per 500 kcal
In the above table you can find and compare the amount of minerals per 500 calories in all legumes & cereals , sorted by Name.