Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned38.50.21NA2.138.50.26NA1193381.434220.5983
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt35.50.22NA0.92380.41NA983172.44.130.7456.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu200NANA1.93NANANANANANA29.5NA94
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Canned Chickpeas Canned Chickpeas , Solids32.40.18NA0.7718.70.61NA61912.231770.4548
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.6
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.82100
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids480.23NA1.24240.32NA98207NA1720.6157
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt100.089NA0.2529.40.31NA66.31210.5510.550.24
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.2
Soy VermicelliVermicelli, made from soy16.60.58NA0.550.6NANA6.040.918.161.21.33.6
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt36.80.17NA1.5436.80.27NA992850.960.740.8447.5
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched0.770.055NA0.156.150.27NA25.420NA00.3152.7
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
MisoMiso28.80.21NA1.2624.20.43NA80.31063.5418831.321.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm208NANA1.48NANANANANANA24.3NA67.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned36.60.15NA1.4450.41NA1113412.546380.87113
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt300.21NA1.7629.30.63NA1021772.264.270.9336.7
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.95
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt220.19NA2.335.40.38NA1123170.941.570.8452.7
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.060.051NA0.145.150.27NA8.2510.35.775.150.4279
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt25.70.15NA1.3345.70.28NA942532.41.90.869.2
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.2
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.14
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.7
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.1
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
TempehTempeh580.29NA1.4420.68NA13921504.70.5931
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm267NANA1.74NANANA140NANA7.6NA89
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.28
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt340.29NA3.9700.41NA1032882.462.4459
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu175NANA2NANANANANANA39NA97
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.4
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked15.40.057NA1.477.30.29NA44.745.57.561.630.357.2
Tofu YogurtTofu yogurt1260.08NA1.1342.6NANA40.4501437.20.3382.4
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt50.50.13NA1.67600.39NA1492202.46.670.7969
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.16
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3.30.032NA0.263.30.3NA2213.2NA3.30.4541.4
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids54.70.22NA1.125.60.32NA82200NA1810.560
Tapioca PearlsDry Tapioca Pearls5.60.006NA0.440.280.031NA1.963.070.220.280.0343.07
ShoyuShoyu Soy Sauce62.30.081NA2.741401.92NA3138210.94103641.64134
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.46115
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt14.80.21.92.0837.40.45NA974423.91.740.8360.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.399
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt16.40.22NA2.87310.43NA1553182.41.721.160
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked15.40.057NA0.27.30.29NA44.745.57.561.630.357.2
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt200NANA0.73NANANANANANA13.6NA89
Canned Navy BeansBeans, navy, mature seeds, canned41.60.18NA1.6441.60.33NA1192555.132970.6862.3
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA67NA86.3
Canned Great Northern BeansBeans, great northern, mature seeds, canned46.50.14NA1.3844.70.36NA1193083.63250.5761.3
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.4
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.6895
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein28.30.068NA0.5548.30.17NA1577451.33113670.38113
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.7660
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.6
Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.7
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.35
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
Commercial HummusHummus, commercial200.16NA1.0731.60.49NA76.413221800.6124.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared6.450.03NA1.434.030.28NA307.263.873.230.456.7
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.3
SILK Key Lime soy yogurtSILK Key Lime soy yogurt200NANA0.73NANANANANANA17NA88
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.6
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium38.50.21NA2.138.50.26NA1193381.431520.5983
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt350.18NA1.5443.60.37NA1113410.941.340.6441
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.9
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.27
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.1449
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
YokanYokan, prepared from adzuki beans and sugar10.40.011NA0.456.920.054NA15.417.30.88320.02713.6
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.3373
Canned Pinto BeansCanned Pinto Beans, Solids55.30.23NA1.17280.34NA88.6240NA2100.5462
SILK Raspberry soy yogurtSILK Raspberry soy yogurt200NANA0.73NANANANANANA17NA88
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.42
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt51.40.1NA2480.36NA1193260.921.40.7744.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.70.23NA2.1645.70.41NA1342402.163.451.160.4
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt20.50.16NA1.6530.34NA1062690.910.760.8550
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt7.70.053NA0.159.230.36NA33275.770.770.3852.6
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
Minerals in Legumes & Cereals sorted by name per 100 kcal
In the above table you can find and compare the amount of minerals per 100 calories in all legumes & cereals , sorted by Name.