Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.85110
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.256
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.73310
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.3531
SILK Peach soy yogurtSILK Peach soy yogurt562NANA2.04NANANANANANA48NA244
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.58
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.4597
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.2131
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.89
SILK Strawberry soy yogurtSILK Strawberry soy yogurt562NANA2.04NANANANANANA48NA246
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.5
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.6408
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.36158
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt35.60.46NA3.28921NA2529201.535.12.54177
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu600NANA5.8NANANANANANA88.6NA281
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.8249
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1070.67NA2.751141.24NA2959527.212.42.23170
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.76
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.83171
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.73
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.8865
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm623NANA4.43NANANANANANA73NA202
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.5143
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.92158
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.6339
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.84
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.53158
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.6
TempehTempeh1730.88NA4.21272.03NA4166440141.893
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm802NANA5.2NANANA421NANA23NA267
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.4208
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.65
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.4
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.9211
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.9172
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu526NANA5.96NANANANANANA116NA292
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1640.67NA3.26770.95NA246600NA5441.5179
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.2
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
Tofu YogurtTofu yogurt3770.24NA3.4128NANA12115041.51120.99247
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.37207
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Minerals in Cereals & Legumes sorted by name per 300 kcal
In the above table you can find and compare the amount of minerals per 300 calories in all cereals & legumes , sorted by Name.