Green Leaf LettuceRaw Green Leaf Lettuce2400.19NA5.7386.71.67NA193129341871.2633
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared70.60.65NA2.15562.76NA171379NA02.1262
White MushroomsRaw White Mushrooms13.61.45NA2.27410.21NA391144542.322.72.36420
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 17.40.14NA1.6380.6NA922842.583.81.0850
SILK Peach soy yogurtSILK Peach soy yogurt187NANA0.68NANANANANANA16NA81.3
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt1030.16NA1.572.50.43NA67.57101.25100.33220
Sweet Potato LeavesRaw Sweet Potato Leaves186NANA2.3167NANA19312102.1414.3NA207
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
Boiled LambsquartersBoiled and Drained Lambsquarters8060.62NA2.2721.64NA1419002.8910.94278
Sun-dried TomatoesTomatoes, sun-dried42.60.55NA3.52750.72NA13813282.1341.50.775.64
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium00.77NA3.6436.40.1NA12720901640.18855
Boiled OnionsBoiled and Drained Onions500.15NA0.55250.35NA79.53771.366.80.48200
Plain Almond ButterPlain Almond Butter no Salt56.50.15NA0.5745.40.35NA82.71220.391.140.540.27
Cumin SeedCumin Seed Spices2480.23NA17.7980.89NA1334771.444.81.282.15
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage1250.22NA1.61000.63NA1387672.91000.96383
TomatillosRaw Tomatillos220.25NA1.9462.50.48NA1228381.563.130.69286
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.7
Yambean Raw Yambean 31.60.13NA1.5831.60.16NA47.43951.8410.50.42237
Cooked Frozen ArtichokesBoiled and Drained Frozen Artichokes46.70.14NA1.24690.61NA1365870.441180.8192
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared18.7NANA0.21NANANANA117NA102NA29
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
Boiled DockBoiled and Drained Dock1900.57NA10.44451.5NA26016054.5150.85468
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
CeltuceRaw Celtuce2170.22NA3.061563.82NA21718335611.5525
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.6
Distilled VinegarVinegar, distilled33.30.033NA0.175.560.31NA22.2112.78110.056527
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
Tomato SauceCanned Tomato Sauce no Salt58.30.48145462.50.47NA11312382.5460.92380
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions310.14NA2.1290.37NA75.62600.8982.20.64196
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry190.076NA0.27.20.28NA4146.55.320.530.272.64
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes3.460.012NA0.516.920.087NA29.61650.191880.1319.2
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids1380.38NA2.9481.31.95NA1005811.2523310.88589
Frozen Podded PeasPeas, edible-podded, frozen, unprepared1190.18NA4.7654.80.56NA1214571.679.520.98213
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt350.18NA1.5443.60.37NA1113410.941.340.6441
Pumpkin Pie SpiceSpices, pumpkin pie spice1990.14NA5.7639.84.63NA34.51942.715.20.692.47
CauliflowerRaw Cauliflower880.1641.68600.62NA17611962.41201.08368
Serrano PeppersRaw Serrano Peppers34.40.4NA2.768.80.58NA1259531.2531.30.81282
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids3.130.048NA0.34170.088NA64181NA2550.44129
SpirulinaRaw Spirulina Seaweed462.3NA10.7730.72NA42.34882.73770.77349
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.6895
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.5
Boiled Green SoybeansBoiled and Drained Green Soybeans1030.083NA1.7742.60.36NA1123820.999.930.6548.7
Frozen Turnip GreensFrozen Turnip Greens, Unprepared5360.26NA6.861231.68NA1238364.154.50.77422
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Dandelion GreensRaw Dandelion Greens4160.38NA6.9800.76NA1478821.11690.91190
PurslaneRaw Purslane3250.57NA9.953401.5NA22024704.52250.85464
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt35.60.19NA2.24830.41NA1532672.374.240.9258.3
Dried Coriander LeafDried Coriander Leaf Spices4470.64NA15.22492.28NA172160110.575.61.72.6
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens5320.31NA5.968.41.55NA1267323.161321.05494
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)9.140.11NA1.6823.40.39NA48.7112NA6.60.2837
Whole Sesame SeedsDried Whole Sesame Seeds1700.71NA2.5461.30.43NA11081.761.91.350.82
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared63.40.08NA2.2748.80.76NA1519023.6624.40.76212
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt1600.47NA686.72.23NA1276531.3317271.33631
Green Sweet PeppersRaw Green Sweet Peppers500.33101.7500.61NA1008750150.65469
Tomato Sauce with OnionsCanned Tomato Sauce with Onions40.50.43NA2.245.20.72NA939831.913120.55205
PeppermintFresh Peppermint3470.47NA7.261141.68NA104813NA44.31.6112
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.3
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.2
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5.361.6NA0.79250.36NA51.820944.37.142.38149
Young Cowpeas Raw Young Cowpeas 1400.14NA1.2256.70.62NA594792.564.441.1285.8
SILK Strawberry soy yogurtSILK Strawberry soy yogurt187NANA0.68NANANANANANA16NA82
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt48.70.092NA1.5230.44NA363411.35.130.31225
Canned Mashed Sweet PotatoSweet potato, canned, mashed29.70.28NA1.323.80.98NA51.52080.7974.30.2173
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.33NA3.0734.70.5NA1512810.599.91.668
Orange TomatoesRaw Orange Tomatoes31.30.39NA2.94500.55NA18113252.52630.88592
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)3.280.086NA0.483.280.012NA9.8426.2014.80.06653.5
Young Lima BeansRaw Young Lima Beans300.28NA2.7851.31.08NA1204131.67.080.6962
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions570.068NA1.0721.40.25NA683861.43430.25329
YokanYokan, prepared from adzuki beans and sugar10.40.011NA0.456.920.054NA15.417.30.88320.02713.6
Dill SeedDill Seed Spices4970.26NA5.35840.6NA913893.976.561.72.52
Canned CapersCapers, canned1741.63NA7.261430.34NA43.51745.2102091.4365
Bulb FennelRaw Bulb Fennel1580.21NA2.35550.62NA16113352.261680.65291
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
BorageRaw Borage4430.62NA15.72481.66NA25222384.33810.95443
AsparagusRaw Asparagus1200.95NA10.7700.79NA260101011.5102.7466
Taro LeavesRaw Taro Leaves2550.64NA5.361071.7NA14315432.147.140.98204
Frozen Potato WedgesPotato wedges, frozen11.6NANA0.5414.7NANA67.4305NA380.2953
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.2
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts190.27NA0.6826.80.86NA481170.6300.390.39
Chicory GreensRaw Chicory Greens4351.3NA3.91301.87NA20418261.31961.83400
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids88.60.16NA1.64320.16NA504661.64930.89200
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.94
Canned Tomato Sauce with TidbitsCanned Tomato Sauce with Tomato Tidbits31.30.044NA2.1362.50.69NA13111661.88470.59278
Canned PotatoesCanned Potatoes Solids no Salt8.330.095NA2.123.30.2NA46.73821.58.330.47141
PoiPoi14.30.15NA0.7921.40.33NA351630.6310.70.264
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked7.70.05331.60.929.230.36NA33275.770.770.3852.6
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
GarlicRaw Garlic1210.2NA1.1416.81.12NA1032699.5311.40.7839.3
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 1500.21NA2.36681.03NA1045681.433.570.86327
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.31
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt51.40.1NA2480.36NA1193260.921.40.7744.5
SaffronSaffron Spices360.11NA3.6859.16NA81.35561.847.70.353.84
CeleriacRaw Celeriac1020.17NA1.6747.60.38NA2747141.672380.79210
Minerals in Vegetables, Legumes, Nuts, Cereals & Spices sorted by name per 100 kcal
In the above table you can find and compare the amount of minerals per 100 calories in all vegetables, legumes, nuts, cereals & spices , sorted by Name.