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
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1601NANA8.8NANANA818NANA27NA571
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.5258
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu661NANA13NANANANANANA288NA746
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.4477
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
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
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.43220
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA252NA274
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.9263
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
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
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.6197
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.2552
SILK Peach soy yogurtSILK Peach soy yogurt936NANA3.4NANANANANANA79.8NA406
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
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 Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour5.60.056NA0.6130.70.26NA92676.15110.75161
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
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.5
SILK Strawberry soy yogurtSILK Strawberry soy yogurt936NANA3.4NANANANANANA79.8NA410
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573
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
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
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
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.7679
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1000NANA9.66NANANANANANA148NA469
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
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
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.27240
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313
Minerals in Cereals & Legumes sorted by name per 500 kcal
In the above table you can find and compare the amount of minerals per 500 calories in all cereals & legumes , sorted by Name.