Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.931019
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.31018
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.931018
Oil Roasted PecansNuts, pecans, oil roasted, without salt added951.7NA3.51725.24NA3735568.51.46.341.61013
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.61006
PecansPecans nuts991.7143.61726.38223935815.406.425979
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed371.14NA4.761303.94NA296781NA52.42.92.37970
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23954
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25936
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85934
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.76931
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77927
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.74921
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57916
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3894
Blanched HazelnutsBlanched Hazelnuts Or Filberts2112.27NA4.6822718NA4399335.803.18.2892
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36892
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53890
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4877
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88875
Plain Almond ButterPlain Almond Butter no Salt4921.32NA4.953953.02NA72010603.49.924.662.32870
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added4121.35NA5.23883.5NA6619915.81.44.353.97860
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.06849
Roasted AlmondsDry Roasted Almonds3801.56NA5.33953.16NA66810112.834.254.73.4848
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32843
Toasted Dried CoconutToasted Dried Coconut Meat38.31.15NA4.81303.97NA299785NA52.42.91.4839
Blanched AlmondsNuts, almonds, blanched3351.46NA4.653802.6NA6829344.54274.26.4836
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
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.2832
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.57832
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7828
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7825
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.93822
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25821
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.36816
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4814
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88814
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65812
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62811
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2804
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1804
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68801
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2794
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4792
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16790
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37784
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03784
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87757
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28746
Ground NutmegGround Nutmeg Spices2611.46NA4.32594.1NA3024962.2722.73.058.83744
Poppy SeedPoppy Seed Spices20382.3NA144929.5NA123310191937118.43744
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles29.80.1702.529.80.51NA12312645.55360.897739
Ground Mustard SeedGround Mustard Seed Spices3770.91NA135243.47NA1174104629518.48.67.47720
Glazed WalnutsNuts, walnuts, glazed101NANA1.83NANANANA329NA632NA8.9709
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22689
Ground MaceGround Mace Spices3573.5NA19.72312.13NA1566563.831133.2611.6673
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.24668
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.76665
Almond pasteNuts, almond paste2440.64NA2.271841.2NA3664455.9512.82.120649
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes15.60.42NA2.1472.31.36NA14251223404122646
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13636
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38632
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
Celery SeedCelery Seed Spices25051.94NA63.662410.7NA7751984172279.828.56556
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
Cumin SeedCumin Seed Spices13201.23NA945194.72NA70725347.372386.811.4532
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.4530
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.8523
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
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6515
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
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & 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, vegetables, nuts, spices & legumes , sorted by most amount of Energy per 5 ounces.
Top 5 cereals, vegetables, nuts, spices & legumes with most amount of energy per 5 ounces are:
- Dried Pilinuts
- Dry Roasted Macadamia Nuts
- Raw Macadamia Nuts
- Oil Roasted Pecans
- Dry Roasted Pecans