Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.74921
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.06849
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.6835
Peanut ButterSmooth Peanut Butter76.50.814.43.062541.93NA47583957.36753.82.2833
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.57832
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2804
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles29.80.1702.529.80.51NA12312645.55360.897739
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.24668
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.76665
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13636
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312632
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3615
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.5412573
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7551
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.6549
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3541
CornstarchCornstarch2.830.071NA0.674.250.075NA18.44.253.9712.80.08511.8540
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911536
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3536
Dry CouscousCouscous, dry340.35NA1.5362.41.1NA241235NA141.1812533
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1010.4NA4.7238.31.47NA21724728.22.831.4514530
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1010.4NA1.0538.31.47NA21724728.22.831.4514530
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.912527
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716526
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.5214526
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715524
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.6524
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419522
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7520
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5520
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317519
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7517
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5517
RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5517
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3516
Dry Rice NoodlesRice noodles, dry25.50.11NA0.99170.71NA21742.521.42581.0517516
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour21.30.2NA6.58310.9739.3153152482.830.9917516
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917516
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717515
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5513
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.5513
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5513
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.6512
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5512
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.80.16NA6.249.61.56NA15312221.41.41.6418.3510
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.80.16NA1.1349.61.56NA153122NA1.41.6418.3510
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518510
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518510
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8510
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5509
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.111507
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619507
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.250.3NA1.1332.61.47NA135108NA1.41.5619507
Tapioca PearlsDry Tapioca Pearls28.30.028NA2.241.40.16NA9.9215.61.131.40.1715.6507
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.5414506
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916506
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511506
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.60.2NA1.8739.70.68NA11323211.826080.6413505
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4502
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3499
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7499
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6499
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.40.11NA3.084.250.14NA45.41411140.5819498
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5495
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316492
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813492
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312490
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.8317489
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3486
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3486
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414486
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7486
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915486
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8485
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6485
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6483
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6483
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3483
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2482
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8482
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6481
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715481
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5481
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4479
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615479
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6479
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7478
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717478
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6476
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817476
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry49.60.33NA3.831351.83NA360357NA11232.429.75476
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915476
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6475
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216475
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717475
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7472
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216472
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.1349472
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6471
Soy VermicelliVermicelli, made from soy782.7NA2.572.83NANA28.34.2538.35.67617469
Minerals in Top 100 Cereals & Legumes with the highest Energy content per 5 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Energy per 5 ounces.
Top 5 cereals & legumes with most amount of energy per 5 ounces are:
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Chunk Style Peanut Butter
- Smooth Peanut Butter
- Dry-roasted Peanuts, no salt