Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.34182
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.4477
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.9567
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1000NANA3.64NANANANANANA68NA444
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.4312
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA335NA431
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.85307
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.04121
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.98284
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.3
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1000NANA3.64NANANANANANA85.2NA441
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.97416
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.22205
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
YokanYokan, prepared from adzuki beans and sugar520.056NA2.2334.60.27NA7786.54.421600.1368
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.8299
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.08
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.56302
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.68310
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1000NANA3.64NANANANANANA85.2NA441
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.9263
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.52296
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.74465
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.5278
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.92253
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked11.50.15NA5.73501.45NA1421122901.6264
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.3
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.54
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1125NANA8.13NANANANANANA144NA525
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.73
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.14242
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu929NANA7.86NANANANANANA28.6NA613
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.850.28NA5.630.81.37NA1271002901.54264
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.1815
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.