Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.8946
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.7350
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.5851
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.7951
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.9351
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.4453
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.2564
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.5367
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.7467.3
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.5769
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.9777.5
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.179.4
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.1682.4
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.5583.8
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes230.14NA1.03560.14NA13293111.465.30.595.5884.7
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.0485.2
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.585.5
Dried Goji BerriesGoji berries, dried163NANA5.85NANANANANANA256NA6.4586
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.3886
Dried ShallotsFreeze-dried Shallots1580.37NA5.1789.71.22NA25514224.9511.661.7286.2
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.886.5
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.8286.5
Dried Pasilla PeppersPeppers, pasilla, dried84.30.37NA8.551131.37NA23219322.877.41.21387
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.887.5
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.4787.5
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.487.5
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.2687.5
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.788
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.6688
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.588
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.7388.5
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.4788.5
PrunesRaw Dehydrated Prunes63.70.54NA3.156.60.28NA99936NA4.420.663.5488.5
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.0388.8
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.889
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.589
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.589.3
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.789.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.331189.6
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.251189.6
Cherries, tart, dried, sweetened Cherries, tart, dried, sweetened 34.20.21NA0.6120NANA32.43390.3611.70.231590
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.353190
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt110.036NA1.520.70.26NA86.54860.545520.373290
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.690
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.31090
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.891
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.391
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked350.46NA5.152.60.38NA1501247NA9.230.726.9292
Sun-dried Chile PeppersSun-dried Hot Chile Peppers41.70.21NA5.681.50.76NA14717313.2484.30.946.6293
Candied fruitCandied fruit16.80.027NA0.163.730.1NA4.66520.56910.04715.693
Dried LeeksFreeze-dried Leeks3360.61NA7.11502.46NA32322435.3332.70.621.8793
Sweetened Dried MangoMango, dried, sweetened00.28NA0.22199.4NA472621.971520.2815.694
Sweetened Dried BlueberriesBlueberries, dried, sweetened180.15NA0.8517NANA342030.572.840.461495
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1281.33NA9.941801.8NA31230293.541842.31.996
Dried ChivesFreeze-dried Chives7840.66NA19.36171.3NA50028559.0767.54.941.9396
Fried Green PlantainsPlantains, green, fried3.90.18NA0.6556.30.18NA42.7468NA1.940.223597
Sweetened Dried CranberriesCranberries, dried, sweetened8.770.061NA0.383.90.18NA7.847.70.584.870.09715.497
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.598
Golden RaisinsGolden Seedless Raisins63.80.23NA0.98350.23NA1017440.7240.3715100
Dark RaisinsDark Seedless Raisins62.20.272351.8360.28NA987460.6260.3615.5100
Dried PepeaoPepeao, dried1145.1NA6.21471.16NA11771345.670.57.5711.2101
Seeded RaisinsRaisins, seeded28.40.31NA2.6330.40.27NA768360.6128.40.1816.8101
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.63101
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.84103
Dried Zante CurrantsCurrants, zante, dried910.31NA1.9437.20.36NA1028040.7244.50.3818.2103
Dried LongansLongans, dried47.20.85NA5.6648.30.26NA206690NA50.30.2318.5105
Deglet Noor DatesDates, deglet noor41.50.22NA1.145.70.28NA666983.22.130.3122106
Dried Ancho PeppersPeppers, ancho, dried650.54NA11.71211.37NA21525743.1461.524107
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried67.30.25NA5.43NA33NA72.623205.340.4221.6107
Dried LitchisLitchis, dried35.70.68NA1.8445.50.25NA19612021.43.250.324108
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823108
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven33.70.079NA1.3618.50.38NA771346.14020.4650.4109
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625109
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625109
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625109
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625109
Dried Oriental RadishesRadishes, oriental, dried6961.8NA7.451880.6NA22638680.773082.3621.8111
Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.256111
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.256111
Hash Brown PotatoesHome prepared Hash Brown Potatoes160.3300.6239.60.28NA79.26520.573870.5353.5113
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked390.42NA2.437.80.37NA67.66100.236.870.4530.6115
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes10.40.037NA1.5220.80.26NA894960.585650.3857.6115
YokanYokan, prepared from adzuki beans and sugar310.033NA1.3420.80.16NA46522.65960.08141115
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6116
Sun-dried TomatoesTomatoes, sun-dried1281.65NA10.62262.15NA41439856.41242.317116
Prune pureePrune puree36NANA3.27NANANA84995NA27NA35117
Raw Dried FigsFigs, dried, uncooked1950.35NA2.45820.61NA80.78190.72120.6636.2120
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked17.30.24NA1.7319.80.11NA475561.61070.2539.2123
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12.40.13NA0.9239.70.28NA151873NA950.7862.7124
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked68.50.43NA3.3400.29NA88.414462.7412.40.4938.5124
Dried PlumsRaw Dried Plums53.80.3551.1651.30.37NA86.39150.382.50.5538.7125
TamarindsRaw Tamarinds930.11NA3.5115NANA1427881.63350.1339.4126
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked350.46NA5.152.70.38NA14912500.638.80.7240126
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.7127
Plantains, yellow, fried, Latino restaurantPlantains, yellow, fried, Latino restaurant7.630.15NA0.7957.20.36NA54.76440.517.630.3162.3127
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.84135
Raspberry Juice ConcentrateRaspberry juice concentrate1320.19NA1.571526.34NA1361599NA13.61.7556136
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes23.30.16NA0.7438.40.25NA1086790.6820.50.5276.6137
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated13.80.2835.22.0530.30.42NA89.46610.55620.5672.8138
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained660.67NA3.771140.66NA19622044.233751.176141
Minerals in Top 100 Fruits, Legumes & Vegetables with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in all fruits, legumes & vegetables , sorted by most amount of Energy per 300 calories.
Top 5 fruits, legumes & vegetables with most amount of energy per 300 calories are:
- Low Sugar Peanut Spread
- Oil-Roasted Peanuts no Salt
- Chunk Style Peanut Butter
- Smooth Peanut Butter
- Dry-roasted Peanuts, no salt