Green CauliflowerRaw Green Cauliflower5320.66NA11.83234NA100048399.6837110.31448
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids22.40.25NA2970.5NA3439855.2215302.4608
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin5001.4NA143826.76NA73557065.9595.92786
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids5836.54NA183753.04NA1333112525175011.74004
Tahitian TaroRaw Tahitian Taro14660.81NA14.85341.8NA51168867.955681.021000
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
Boiled SalsifyBoiled and Drained Salsify3460.51NA4.041321.54NA41220814.41182.2596
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.4
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained18.50.3NA2.91730.96NA48814384.326.173.9475
Red PotatoesRaw Whole Red Potatoes71.40.96NA5.21571NA43632503.571292.36578
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds6963.4NA215874.1NA1522171713130202018
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
Enoki MushroomsRaw Enoki Mushrooms01.45NA15.52161NA1419485129.740.58.81194
Garlic PowderGarlic Powder Spices1190.81NA8.531161.48NA625180236914.59.74
Wakame SeaweedRaw Wakame Seaweed16673.16NA24.2118915.6NA8895567.7896894.22889
Baked Potato SkinPotatoes, baked, skin, without salt862.06NA17.81091.56NA25514471.77531.24119
Boiled CeleryBoiled and Drained Celery11671NA11.73332.94NA694788927.825283.92614
SuccotashRaw Succotash910.94NA9.242423.47NA57118643.0320.23.1369
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans3412.43NA154092.8NA682222713.611593.862123
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.63357
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.51983
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans2862.9NA15.53333.33NA667240514.3238112224
Sauteed Yellow OnionsOnions, yellow, sauteed81.30.069NA1.136.60.41NA134541NA48.80.85325
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Ground NutmegGround Nutmeg Spices1750.98NA2.91742.76NA2033331.5215.22.055.93
WatercressRaw Watercress54553.5NA9.195511NA27271500041186454323
Cooked AsparagusBoiled and Drained Asparagus5233.7549820.73183.5NA1227509113931813.62105
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Hyacinth-Young beansRaw Hyacinth-Young beans5430.51NA8.044352.23NA533273916.321.74.02955
Canned Crushed TomatoesTomatoes, crushed, canned5312.86NA20.33132.86NA50045789.3829064.21398
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
CardamomCardamom Spices6160.62NA22.536845NA2861799NA291213.3
Boiled KaleBoiled and Drained Kale20830.93NA11.73477.53NA583200012.52223.751248
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained250.23NA2.21190.79NA3569194.3831.32.5480
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans2882.64NA13.53483NA57629399.11066.671353
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned3951.8NA7.633162.08NA50053685.2614473.162477
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Hash Brown PotatoesHome prepared Hash Brown Potatoes26.40.5501.04660.47NA13210870.946450.8989
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Cooked Broccoli RaabBroccoli raab, cooked23601.5NA25.45407.6NA16406860261120111828
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers2501.38NA16.32193.03NA40622506.251251.562959
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
BasilFresh Basil38488.37NA69139125NA121764136.528717.62001
LeeksRaw Leeks4840.98NA17.22303.94NA28714758.21640.98680
Fireweed LeavesRaw Fireweed Leaves20831.55NA11.775732.5NA52423984.3716513344
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved220.24NA1.731110.57NA4201221NA17.72.35303
Boiled EggplantBoiled and Drained Eggplant85.70.84NA3.571571.6NA21417571.4314.31.71281
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1337NANA8.7NANANA701NANA38NA445
Canned CarrotsCanned Carrots Solids5002.08NA131609NA480358088405.21859
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash4001.46NA10.45405.26NA820506061206.81845
Welsh OnionsRaw Welsh Onions2651.03NA183382NA72131188.822507.651331
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Dried Oregano SpicesSpices, oregano, dried30131.2NA69.45099.4NA27923778.5475.0818.7
Cooked Chinese BroccoliBroccoli, chinese, cooked22731.4NA12.74096NA932593229.51598.862126
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids31.30.441413.21250.26NA39812814.716642.8635
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin4711.56NA115295.2NA111876765.92359.42788
Dried ShallotsFreeze-dried Shallots2630.61NA8.621492.04NA42523718.284.82.772.87
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu876NANA9.94NANANANANANA194NA487
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage38750.79NA43.34586NA12081545816.714177.13981
Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.5173111756
Boiled RutabagasBoiled and Drained Rutabagas3000.48NA31671.6NA683360011.783.321526
CornsaladRaw Cornsalad9053.2NA523108.55NA12621092921.495142210
Russet PotatoesRaw Whole Russet Potatoes82.30.65NA5.441460.99NA34826392.5331.61.84497
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips6182.96NA1513827.9NA1132885313.21914.41304
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Morel MushroomsRaw Morel Mushrooms69410NA1963069.47NA3129662935.533932.71445
Ginger RootRaw Ginger Root1001.4NA3.752691.43NA21325944.3881.32.13493
Sprouted Radish SeedsRaw Sprouted Radish Seeds5931.4NA105123.02NA131410006.9869.86.51047
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV686.5NA7.052271.57NA24558273423205122110
Boiled Swiss ChardBoiled and Drained Swiss Chard14504.08NA56.521508.35NA8251372522.544758.252316
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn71.41.16NA3.576.54.2NA38311883.915912.8508
Boiled Beet GreensBoiled and Drained Beet Greens21114.65NA3512599.5NA7591683316.744639.261651
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes35.70.37NA2.861130.83NA417253017.32502.26463
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared890.141071.8270.58NA953684.654770.799
Frozen SpinachUnprepared Frozen Spinach22242.5NA32.6129312NA845596610312769.661555
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Sprouted Navy BeansRaw Sprouted Navy Beans1122.66NA14.47543.04NA74622914.48976.64591
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.65412
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots4731.1NA7.161492.26NA41925958.17974.731221
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash4692.6NA10.35944NA87543756.2531.37.52969
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Jerusalem-artichokesRaw Jerusalem-artichokes960.96NA23.31160.41NA53429384.827.40.82534
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes6542.15NA25.62311.13NA385398111.542503.271760
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA252NA274
Boiled OkraBoiled and Drained Okra17501.93NA6.368186.7NA72730689.11369.772104
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
Dried Chervil SpicesSpices, chervil, dried28400.93NA67.42744.43NA949100006217518.615
Frozen KaleFrozen Kale, Unprepared24290.82NA16.63217.9NA5185946162683.21627
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt6500.95NA22.53255NA47527251062757.252333
Minerals in Vegetables, Legumes, Nuts, Cereals & Spices sorted by name per 500 kcal
In the above table you can find and compare the amount of minerals per 500 calories in all vegetables, legumes, nuts, cereals & spices , sorted by Name.