Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.1328.7
Dried ShallotsFreeze-dried Shallots52.60.12NA1.72300.41NA854741.64170.550.5728.7
Dried Pasilla PeppersPeppers, pasilla, dried280.12NA2.8537.70.46NA77.46440.9325.80.414.329
Sun-dried Chile PeppersSun-dried Hot Chile Peppers140.07NA1.86270.25NA495771.1280.312.231
Dried LeeksFreeze-dried Leeks1120.2NA2.37500.82NA1087481.78110.210.6231
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers42.70.44NA3.3600.6NA10410101.1861.50.770.6432
Dried ChivesFreeze-dried Chives2610.22NA6.432060.43NA1679523.0222.51.650.6432
Dried Agar SeaweedSeaweed, agar, dried2040.2NA72521.4NA173682.433.31.92.8432.7
Dried PepeaoPepeao, dried381.7NA2.06490.39NA3923815.223.52.523.7433.6
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.233.8
Dried SpirulinaDried Spirulina Seaweed41.42.1NA9.8367.20.66NA40.74702.53610.691.634.5
Dried Ancho PeppersPeppers, ancho, dried21.70.18NA3.940.20.46NA71.58581.0315.30.518.0535.6
Dried Oriental RadishesRadishes, oriental, dried2320.6NA2.562.70.2NA75.312890.261030.797.2637
Sun-dried TomatoesTomatoes, sun-dried42.60.55NA3.52750.72NA13813282.1341.50.775.6438.8
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.142038.8
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.356
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans340.058NA1.7635.30.32NA694450.88540.453359
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared8.64NANA0.44NANANANA235NA235NA40.861.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans320.054NA1.6733.30.3NA61.73990.8651.20.433661.7
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA3962
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.362.5
EppawRaw Eppaw73.30.16NA0.7721.30.73NA1102270.680.774066.7
GarlicRaw Garlic1210.2NA1.1416.81.12NA1032699.5311.40.7839.367
Green SoybeansRaw Green Soybeans1340.087NA2.444.20.37NA1324221.0210.20.674668
Cooked TaroCooked Taro no Salt12.70.14NA0.51210.32NA53.53410.6310.60.194570.4
Boiled Green SoybeansBoiled and Drained Green Soybeans1030.083NA1.7742.60.36NA1123820.999.930.6548.771
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared18.70.15NA1.739.60.63NA87.83172.64.31.144672
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5.260.013NA0.359.020.086NA17.3145NA15.80.1159.475
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared26.50.097NA1.67380.53NA78.83421.639.40.4849.675.8
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 17.40.14NA1.6380.6NA922842.583.81.085075.8
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.880
Sprouted PeasRaw Sprouted Peas290.22NA1.82450.35NA1333070.48160.8550.280.6
Boiled Young Lima BeansBoiled and Drained Young Lima Beans260.25NA2601NA1064631.63140.6454.681.3
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.176581.3
Sprouted SoybeansRaw Sprouted Soybeans550.35NA1.72590.58NA1343970.4911.50.9656.682
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.25984.7
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed6.90.015NA0.266.90.053NA131160.5214.70.05271.386.2
Hearts Of PalmRaw Hearts Of Palm15.70.56NA1.478.7NANA12215700.61123.2460.487
Boiled SuccotashBoiled and Drained Succotash14.80.16NA1.32460.67NA1023570.5214.80.5559.587
Young Lima BeansRaw Young Lima Beans300.28NA2.7851.31.08NA1204131.67.080.696288.5
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4.420.048NA0.35220.11NA84244NA3.540.4760.588.5
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.216389.3
Root WasabiRaw Root Wasabi1170.14NA0.9463.30.36NA73.4521NA15.61.563.492
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids15.70.15NA0.88110.57NA231790.74360.156793
Sprouted LentilsRaw Sprouted Lentils23.60.33NA3.03350.48NA1633040.5710.41.4263.594
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans26.70.19NA1.8753.30.77NA1073911.627.60.526995
Microwaved PotatoesWhole Microwaved Potatoes10.50.32NA1.225.70.28NA1004260.387.60.3468.695
Fireweed LeavesRaw Fireweed Leaves4170.31NA2.331516.5NA1054800.87332.668.797
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.33NA3.0734.70.5NA1512810.599.91.66899
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt350.18NA0.54210.67NA443770.680.373.7100
SuccotashRaw Succotash180.19NA1.8548.50.69NA1143730.614.040.6274101
Lemon Grass Raw Lemon Grass 65.70.27NA8.2560.65.28NA1027300.716.062.2571.3101
Yautia Raw Yautia 9.20.26NA124.50.19NA526100.7121.40.5174.6102
Boiled Sprouted PeasBoiled and Drained Sprouted Peas26.50.02NA1.7420.33NA24.52730.613.060.876102
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1320.14NA1.1553.60.59NA52.64312.584.121.0678103
Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7103
Boiled White Sweet CornBoiled and Drained White Sweet Corn2.060.059NA0.57320.22NA952600.823.10.5675103
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3.130.051NA0.47270.17NA80.22270.211.040.6576.5104
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared38.50.18NA0.55230.69NA473800.636.250.3278104
Baked Russet PotatoesBaked Whole Russet Potatoes190.1147.61.1331.60.24NA74.75790.5314.70.3778.4105
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob3.20.049NA0.65310.15NA79.82670.744.260.6778106
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob3.20.049NA0.65310.15NA79.82670.744.260.6778106
Baked PotatoesWhole Baked Potatoes160.13NA1.16300.24NA75.35750.4310.80.3980.5108
Frozen SuccotashFrozen Succotash, Unprepared17.20.068NA1260.32NA843170.6548.40.5179.7108
Grape LeavesRaw Grape Leaves3900.45NA2.831023.07NA982920.979.680.7279108
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash160.065NA0.9624.70.3NA75.32850.6548.40.4879.7108
Baked White PotatoesBaked Whole White Potatoes110.14NA0.729.30.21NA81.55910.547.60.3882109
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack240.15NA0.98240.5NA543430.7758.20.283.5110
Baked Sweet PotatoSweet Potato Baked in skin, flesh only42.20.18NA0.77300.55NA605280.22400.3684.2111
Young Cowpeas Raw Young Cowpeas 1400.14NA1.2256.70.62NA594792.564.441.1285.8111
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids170.14NA0.914.60.57NA30.32080.7932.60.2187112
In Pod Fava BeansRaw In Pod Fava Beans420.46NA1.7637.50.75NA1473770.9128.41.1482.5114
Boiled Burdock RootBoiled and Drained Burdock Root55.70.1NA0.8844.30.31NA1064091.024.550.4386114
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5.750.2256.80.3625.30.16NA50.64360.344.60.3488.5115
Baked Red PotatoesBaked Whole Red Potatoes10.30.2NA0.8320.2NA82.8626NA13.80.4688115
White Sweet CornRaw White Sweet Corn2.330.063NA0.6430.19NA1033140.717.40.5288.3116
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.3590116
Yellow Sweet CornRaw Yellow Sweet Corn2.330.063NA0.6430.19NA1033140.717.40.5388.4116
Boiled Green PeasBoiled and Drained Green Peas320.21NA1.8346.40.63NA1393232.263.571.493119
SalsifyRaw Salsify730.11NA0.85280.33NA914630.9824.40.4694122
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt9.760.16NA0.52120.35NA48.86041.114.60.3994122
Tomato PasteCanned Tomato Paste440.45NA3.6351.20.37NA10112376.46720.7789.6122
Steamed Soybeans SproutsSteamed Sprouted Soybeans730.41NA1.6740.88NA1674380.7412.31.398123
Green PeasRaw Green Peas310.22NA1.840.70.51NA1333012.226.171.5397123
Ginger RootRaw Ginger Root200.28NA0.7553.80.29NA42.55190.8816.30.4399125
Russet PotatoesRaw Whole Russet Potatoes16.50.13NA1.1290.2NA69.65280.516.330.3799127
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added6.330.061NA0.53290.085NA812350.893.80.5897127
Stewed TomatoesStewed Ripe Red Tomatoes330.12NA1.34190.24NA483131.55760.23102127
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added6.330.061NA0.53290.085NA812350.893.80.5897127
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack6.330.061NA0.53290.085NA812350.893440.5897127
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack6.330.061NA0.53290.085NA812350.893440.5897127
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas30.80.13NA1.9528.20.36NA991411.3920.86102128
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans20.50.5NA2.71420.57NA1324060.77181.2497128
Frozen Green PeasFrozen Green Peas, Unprepared28.60.16NA233.80.44NA1061992.471401.06104130
PotatoesRaw Whole Potatoes15.60.14NA1.05300.2NA745520.527.80.39103130
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn14.30.23NA0.711.30.84NA76.62380.783180.56102130
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin35.50.12NA0.9523.70.35NA423030.2635.50.26105132
ParsnipsRaw Parsnips480.16NA0.7938.70.75NA955002.413.30.79106133
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids6.670.08NA1.0533.30.057NA82.72040.84630.49103133
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack5.40.03380.4220.30.092NA541610.543530.76106135
Minerals in Top 100 Whole Vegetables with the highest Energy content per 100 kcal
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by most amount of Energy per 100 calories.
Top 5 whole vegetables with most amount of energy per 100 calories are:
- Dry Onions Flakes
- Freeze-dried Shallots
- Dried Pasilla Peppers
- Sun-dried Hot Chile Peppers
- Freeze-dried Leeks