Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.662580
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.752377
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.522338
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.152334
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.22330
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.82250
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.62068
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.271869
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.741861
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.181782
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.4341770
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.51723
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.7341603
OatsOats2142.5NA18.770319.5635207617031017.9415.832.61544
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA126233583325411411536
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.41516
CornstarchCornstarch7.940.2NA1.87120.21NA51.6121135.70.24331512
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.51500
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.41500
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.3341492
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.05391484
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.05391484
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA1318149225214311331476
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.4451472
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.31472
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.51469
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.51469
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.71461
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.45471457
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.4351457
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.18471453
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.77411449
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.33461449
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.33461449
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.51445
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.31445
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.31445
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.31445
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.51441
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.71437
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.53351437
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA168491437
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.61433
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.31433
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.6511429
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.6511429
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.31429
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.31429
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.8441429
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.71425
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.3311421
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.71421
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.71421
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.61421
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.71417
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.21417
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.81417
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.61413
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.51405
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.45401397
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.81397
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.61397
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated990.32NA8.6120.4NA12739.731.439.71.6353.31393
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.51385
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.05451377
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.6361377
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.41373
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.94481369
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.71361
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.810401361
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.71361
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.41361
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.511421361
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.71357
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.2381357
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.71353
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.61353
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.3431353
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.61349
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.41349
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.71345
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.51345
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.41345
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.41341
RyeRye grain951.46NA10.443710.2NA13182024557.9410.5421341
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.71341
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.61338
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.5481338
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.51334
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.41334
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.31334
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.71334
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.4491330
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.31330
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.3481330
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.61322
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.6451322
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.951371322
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.31318
Soy VermicelliVermicelli, made from soy2187.6NA7.27.94NANA79.412107161747.21314
Minerals in Top 100 Cereals & Legumes with the highest Energy content per 14 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 14 ounces.
Top 5 cereals & legumes with most amount of energy per 14 ounces are:
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Chunk Style Peanut Butter
- Smooth Peanut Butter
- Dry-roasted Peanuts, no salt