Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.79
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.9263
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.5120
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
CoconutRaw Coconut Meat19.80.61NA3.43452.1NA16050314.328.21.5566.4
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)9.90.58NA279.22NA146574NA29.71.46177
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.6264
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.34
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.95
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.03
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted39.70.81NA3.141883.57NA213998NA8.371.9584
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)45.70.57NA8.381171.95NA244558NA331.42185
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.6
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.850.28NA0.7730.81.37NA127100NA01.54264
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.82
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.12
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.5286
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.3
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.5278
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.25207
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Roasted European ChestnutsNuts, chestnuts, european, roasted591.03NA1.8667.32.4NA21812082.454.11.1682.6
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.5286
Minerals in Nuts & 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 nuts & cereals , sorted by Name.