Peanut SpreadLow Sugar Peanut Spread110.12NA0.4425.20.3NA541261.4450.540.315.4
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt100.089NA0.2529.40.31NA66.31210.5510.550.2416.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt7.640.0980.530.32270.31NA541261.42.90.470.1917
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.2617
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.3117
PeanutsRaw Peanuts16.20.2NA0.8129.60.34NA66.31241.273.170.581.1517.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.9519
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.3421.2
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.4221.3
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.1822.3
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.922.4
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.223
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.124.8
OatsOats140.16NA1.245.51.26411341106.530.511.022.125.7
Chickpea flourChickpea flour (besan)11.60.24NA1.26430.41NA822192.1416.50.732.6626
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.2726
CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.226.2
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.0326.5
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.326.5
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.2826.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry190.076NA0.897.20.28NA4146.55.320.530.272.6426.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry190.076NA0.27.20.28NA4146.55.320.530.272.6426.7
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.2427
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.0427
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.6727
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.227
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.8327
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.627
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.427.2
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.227.2
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.2527.3
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.227.4
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.8427.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.227.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.2727.5
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.2727.5
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.427.5
Dry Rice NoodlesRice noodles, dry4.950.021NA0.193.30.14NA428.244.15500.23.2727.5
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.327.5
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.427.6
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.8327.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.4427.6
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.2727.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.0227.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.627.8
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.527.8
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.527.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.627.8
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.127.8
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.8628
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.728
Tapioca PearlsDry Tapioca Pearls5.60.006NA0.440.280.031NA1.963.070.220.280.0343.0728
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.728
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.228
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.828
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.228
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.1728
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.628
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.6728.2
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.3528.4
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.8728.4
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.3328.4
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated7.120.023NA0.620.850.028NA9.12.852.252.850.123.8228.5
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.1428.7
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.2729
Mung BeansRaw Mung Beans380.27NA1.9454.50.3NA1063592.364.320.772.629
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.4329
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.529
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.8229
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.1429
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.8429
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.129
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.9329
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.6329.2
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.829.2
Black BeansRaw Black Beans360.25NA1.47500.31NA1034350.941.471.073.2329.3
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.229.3
Mungo BeansRaw Mungo Beans40.50.29NA2.278.30.45NA1112882.4110.983.1729.3
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.0629.4
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.1629.4
Black Turtle BeansRaw Black Turtle Beans470.29NA2.57470.29NA1304420.942.650.653.2429.5
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.2329.5
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.1629.5
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.1429.6
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.84329.6
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.2629.6
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.629.7
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.529.7
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.5629.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.0529.8
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.1329.8
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.529.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.630
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.3330
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.730
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.430
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.5330
FalafelHome prepared Falafel16.20.077NA1.0324.60.21NA57.71760.388.30.4510.430
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.7430
Soy VermicelliVermicelli, made from soy16.60.58NA0.550.6NANA6.040.918.161.21.33.630.2
Minerals in Top 100 Cereals & Legumes with the highest Energy content per 100 kcal
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Energy per 100 calories.
Top 5 cereals & legumes with most amount of energy per 100 calories are:
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Chunk Style Peanut Butter
- Smooth Peanut Butter
- Dry-roasted Peanuts, no salt