Onions FlakesDry Onions Flakes10201.65NA6.153655.5NA120364382083.37.515.61385
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.941381
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.56591369
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.41286
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.941274
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.941246
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.941234
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.51214
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.21183
Dried Shiitake MushroomsMushrooms, shiitake, dried43.720.5NA6.835244.67NA1167608818351.630.437.71175
Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.61151
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.64901115
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.45781076
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared1830.292183.755.61.2NA1947549.539761.432031024
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.81024
Frozen Potato PuffsFrozen Potato Puffs, Unprepared51.60.3NA1.8763.50.44NA2549801.216991.03249706
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.06221675
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2060.35NA10.82141.96NA39725645.563292.74230643
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared55.6NANA2.86NANANANA1512NA1508NA262643
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared226NANA1.6NANANANA984NA992NA250639
CassavaRaw Cassava63.50.4NA1.0783.31.52NA10710762.7855.61.35237635
EppawRaw Eppaw4370.93NA4.561274.34NA65513493.5747.64.56238595
GarlicRaw Garlic7181.2NA6.75996.64NA607159256.467.54.6232591
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.93268583
Cooked TaroCooked Taro no Salt71.40.8NA2.861191.8NA30219213.5759.51.07253564
Boiled Green SoybeansBoiled and Drained Green Soybeans5750.46NA9.922382NA62721395.5655.63.6272560
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.27255552
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed27.80.067NA1.8747.60.46NA91766NA83.30.6313528
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 910.73NA8.41983.14NA484148813.5205.64262524
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1390.51NA8.771982.8NA41317948.332062.5260524
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3252.1NA1.63814.5NA85722502.455.68.33267496
Sprouted PeasRaw Sprouted Peas1431.08NA8.972221.74NA65515122.479.44.17247492
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1271.2NA9.722944.97NA51622627.9467.53.14267488
Sauteed Yellow OnionsOnions, yellow, sauteed79.40.067NA1.0735.70.4NA131528NA47.60.83318488
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.64274484
YamRaw Yam67.50.71NA2.1483.31.58NA21832392.7835.70.95276468
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed31.80.067NA1.231.80.25NA59.55322.467.50.24328460
Hearts Of PalmRaw Hearts Of Palm71.42.56NA6.739.7NANA55671682.7855.615276456
Boiled SuccotashBoiled and Drained Succotash67.50.71NA6.032103.05NA46416272.467.52.5271456
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved200.21NA1.55990.51NA3771095NA162.1271448
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.1279448
TaroRaw Taro1710.68NA2.21311.52NA33323462.7843.70.91280445
Root WasabiRaw Root Wasabi5080.62NA4.12741.55NA3182254NA67.56.43274433
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids67.50.66NA3.7747.62.44NA997663.181550.64288429
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267421
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1110.78NA7.782223.23NA44516316.751152.2287417
Microwaved PotatoesWhole Microwaved Potatoes43.71.33NA4.921071.16NA41717741.631.81.43286417
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.6281409
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils55.61.34NA12.31392NA60711272.439.76.35273401
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1390.73NA2.1483.32.64NA17514962.431.81.2293397
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280393
SuccotashRaw Succotash71.40.74NA7.261912.73NA44814652.4162.42290393
Boiled Sprouted PeasBoiled and Drained Sprouted Peas1030.079NA6.631631.3NA9510642.4123.1295389
Yautia Raw Yautia 35.71.02NA3.9950.74NA20223732.7883.32290389
Boiled White Sweet CornBoiled and Drained White Sweet Corn7.940.23NA2.21230.85NA36510003.18122.14289385
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 5080.53NA4.452062.27NA20216599.92164.1300385
Chinese WaterchestnutsRaw Chinese Waterchestnuts43.71.3NA0.2487.31.3NA25023182.7855.62292385
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn120.19NA1.81030.66NA3068650.793.972.46291381
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1470.7NA2.187.32.64NA17914492.4241.23297381
Baked Russet PotatoesBaked Whole Russet Potatoes71.40.421794.251190.9NA2822183255.61.4295377
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob120.18NA2.421150.56NA2989962.78162.5291373
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob120.18NA2.421150.56NA2989962.78162.5291373
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.66291369
Baked PotatoesWhole Baked Potatoes59.50.47NA4.31110.87NA27821231.639.71.43297369
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash59.50.24NA3.53911.1NA27810522.41791.8294369
Frozen SuccotashFrozen Succotash, Unprepared63.50.25NA3.73951.17NA31011712.41791.87294369
Baked White PotatoesBaked Whole White Potatoes39.70.5NA2.541070.75NA2982159227.81.4299365
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack87.30.55NA3.5387.31.8NA19412382.782100.71302361
Young Cowpeas Raw Young Cowpeas 5000.52NA4.372022.22NA21017119.13164306357
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1510.64NA2.741071.97NA21418850.791431.27301357
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids59.50.49NA3.1851.62NA1077342.781150.75307353
In Pod Fava BeansRaw In Pod Fava Beans1471.6NA6.151312.62NA51213183.18993.97288349
Boiled Burdock RootBoiled and Drained Burdock Root1940.35NA3.061551.07NA36914293.57161.5300349
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt200.751961.2387.30.55NA17515041.2161.2306345
Baked Red PotatoesBaked Whole Red Potatoes35.70.69NA2.781110.69NA2862163NA47.61.6304345
White Sweet CornRaw White Sweet Corn7.940.21NA2.061470.64NA35310722.459.51.8301341
Yellow Sweet CornRaw Yellow Sweet Corn7.940.21NA2.061470.65NA35310722.459.51.83302341
Sweet PotatoRaw Sweet Potato1190.6NA2.42991.02NA18713382.42181.2307341
Boiled Green PeasBoiled and Drained Green Peas1070.69NA6.11552.1NA46410767.54124.72309333
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt31.80.51NA1.739.71.12NA15919653.5747.61.27306325
SalsifyRaw Salsify2380.35NA2.78911.06NA29815083.1879.41.5306325
Tomato PasteCanned Tomato Paste1431.45NA121671.2NA3294024212342.5292325
Green PeasRaw Green Peas990.7NA5.831311.63NA4299687.14204.92313321
Steamed Soybeans SproutsSteamed Sprouted Soybeans2341.3NA5.22382.8NA53614092.439.74.13315321
Ginger RootRaw Ginger Root63.50.9NA2.41710.91NA13516472.7851.61.35313318
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added200.19NA1.67910.27NA2547382.78121.83304314
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack200.19NA1.67910.27NA2547382.7810801.83304314
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added200.19NA1.67910.27NA2547382.78121.83304314
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack200.19NA1.67910.27NA2547382.7810801.83304314
Russet PotatoesRaw Whole Russet Potatoes51.60.41NA3.4910.62NA21816551.6201.15312314
Stewed TomatoesStewed Ripe Red Tomatoes1030.38NA4.259.50.77NA1519804.7618060.71320314
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans63.51.54NA8.374411.77NA40912582.455.63.85302310
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas950.42NA6.0387.31.1NA3064373.972862.66316310
Frozen Green PeasFrozen Green Peas, Unprepared87.30.49NA6.071031.33NA3256077.544293.25317306
PotatoesRaw Whole Potatoes47.60.44NA3.2910.61NA22616871.6241.2315306
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn43.70.71NA2.23.972.56NA2347262.49721.7310306
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1070.37NA2.8671.41.06NA1279130.791070.79318302
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids200.24NA3.14990.17NA2466072.413771.47308298
ParsnipsRaw Parsnips1430.48NA2.341152.22NA28214887.1439.72.34316298
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack160.0871111.2359.50.27NA1594721.610362.22311294
Minerals in Top 100 Whole Vegetables with the highest Energy content per 14 oz
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by most amount of Energy per 14 ounces.
Top 5 whole vegetables with most amount of energy per 14 ounces are:
- Dry Onions Flakes
- Freeze-dried Shallots
- Dried Pasilla Peppers
- Sun-dried Hot Chile Peppers
- Freeze-dried Leeks