Baked Red PotatoesBaked Whole Red Potatoes310.6NA2.4970.6NA2481879NA41.41.38264
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers7402NA17.6500NANA68021201412021904
Boiled OkraBoiled and Drained Okra10501.16NA3.84914NA43618415.45825.861262
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt5290.56NA12.71862.5NA31413715.738292.71336
CollardsRaw Collards21750.43NA4.42536.17NA2341997121591.97840
Flower Clusters BroccoliRaw Flower Clusters Broccoli5140.48NA9.432682.45NA7073482322894.3972
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Sprouted Kidney BeansRaw Sprouted Kidney Beans1761.64NA8.382171.9NA38319346.2624.14938
Chrysanthemum LeavesRaw Chrysanthemum Leaves14631.7NA28.840011.8NA67570883.7514758.881143
Frozen SpinachUnprepared Frozen Spinach13341.5NA19.67767.3NA5073579627665.8933
Spaghetti Winter SquashRaw Spaghetti Winter Squash2230.36NA31161.2NA11610452.91651.84886
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 4800.52NA52201.32NA2603400440141906
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Dried Rosemary SpicesSpices, rosemary, dried11600.5NA26.51991.7NA63.48664.1745.32.938.44
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Canned Pinto BeansCanned Pinto Beans, Solids1660.68NA3.584.21NA266721NA6291.6186
Boiled White MushroomsBoiled and Drained White Mushrooms64.35.4NA18.61291.23NA932381412821.49.32976
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155
Jalapeno PeppersRaw Jalapeno Peppers1240.48NA2.61551NA26925664.14311.45949
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1050.55NA1.62632NA13211311.8240.9221
Chicory RootsRaw Chicory Roots1710.32NA3.33920.97NA25412082.92081.38333
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Dill SeedDill Seed Spices14910.77NA162521.8NA27211671219.75.17.57
Stored Common CabbageRaw Stored Common Cabbage5880.29NA71882NA288307511.32252.251157
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.75195
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids19.70.1488.51.7773.80.4NA2266692.469591.9406
Canned Hearts Of PalmHearts of palm, canned6211.43NA33.540715NA69618967.5456412.3966
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips10971.14NA152063.43NA27418519.431633.17780
WaxgourdRaw Waxgourd4380.53NA9.232311.34NA4381384.62562142218
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1281.33NA9.941801.8NA31230293.541842.31.9
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt29.30.47NA1.5736.61.04NA14618113.3441.17282
Red Leaf LettuceRaw Red Leaf Lettuce7620.65NA27.72774.7NA646431534.65774.62207
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods1420.52NA62531.36NA56850373.1695121483
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Canned BeetsCanned Beets, Solids1450.5725517.61652.78NA16514324.8418772.03880
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Grilled Portabella MushroomsMushrooms, portabella, grilled314.02NA4.141340.69NA139745212271146.72938
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids3503.93NA10.82251.83NA80067515105072403
Canned Crushed TomatoesTomatoes, crushed, canned3191.7NA121881.7NA30027475.6317442.53839
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash3321.45NA6.953162.7NA50535053.1631.64.581489
Canned Bamboo ShootsCanned Bamboo Shoots, Solids1261.8NA5.05632.48NA39512637.911110.31489
Hungarian PeppersRaw Hungarian Peppers1241.2NA4.761662.1NA30020903.110.33.1947
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.05270
Baked Russet PotatoesBaked Whole Russet Potatoes570.341433.38950.72NA22417371.5844.21.1235
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves6141.9NA45.75435.07NA11296257131142.861322
Frozen OkraFrozen Okra, Unprepared8100.83NA5.74308.73NA42021106305.3908
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 4500.63NA7.072043.1NA31117044.310.72.57980
Dried Coriander LeafDried Coriander Leaf Spices13401.92NA45.77466.83NA517480231.52275.087.85
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6460.44NA9.352083.4NA577244632.32775.541055
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.3289
Yellow Snap BeansRaw Yellow Snap Beans3580.67NA102422.07NA36820235.8582.32874
Boiled DockBoiled and Drained Dock5701.7NA3113354.55NA780481513.5452.551404
Boiled SuccotashBoiled and Drained Succotash44.30.47NA3.971382NA30510701.5744.31.64178
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd48.20.46NA1.931071.2NA16624271.071130.91452
Iceberg LettuceRaw Iceberg Lettuce3860.54NA8.81502.68NA42930212.142143.22049
Ground SageGround Sage Spices15730.72NA26.84083NA86.710193.5210.54.487.6
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.8249
White MushroomsRaw White Mushrooms414.34NA6.81230.64NA11734336127687.11261
Garland ChrysanthemumRaw Garland Chrysanthemum14631.7NA28.640011.8NA6757088NA14758.881143
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.34118
Fenugreek SeedFenugreek Seed Spices1631.03NA311771.14NA2757155.8562.22.328.2
CabbageRaw Cabbage4800.23125.641441.9283.331220403.62162.161106
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack12.50.221171.6710.28NA2135581.6710882.2328
NopalesRaw Nopales30750.98NA119758.57NA3004819133944.71765
Boiled TurnipsBoiled and Drained Turnips4500.027NA2.451230.97NA35524142.732181.641276
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.91409
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.142014
Green Leaf LettuceRaw Green Leaf Lettuce7200.58NA172605NA5803880125603.61900
Boiled Young Lima BeansBoiled and Drained Young Lima Beans780.74NA5.981803.05NA31713904.8841.51.93164
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt1800.432637.31804.1NA1501590114303.4913
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids6832.17NA13.31832.67NA333243352281731521
Dried ShallotsFreeze-dried Shallots1580.37NA5.1789.71.22NA25514224.9511.661.72
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes3921.3NA15.31380.68NA23123886.9225501.961056
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared2701.28NA7.23452.43NA52531353755.551405
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower2680.38NA6.471422.37NA37921959.472842.051484
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA43085301027702914
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt164.8NA2.36751.1NA15562713321.47.13447
Bamboo ShootsRaw Bamboo Shoots1442.1NA5.5633.32.9NA65659228.944.412.21011
EpazoteRaw Epazote25781.8NA17.6113429NA80659348.4440310.3836
Taro LeavesRaw Taro Leaves7641.93NA163215.1NA42946296.4321.42.93612
Baked White PotatoesBaked Whole White Potatoes32.60.41NA2.1880.62NA24517741.63231.14246
Boiled SalsifyBoiled and Drained Salsify2070.31NA2.4379.40.93NA24712492.6570.61.32357
Canned Onions with LiquidsCanned Onions Solids and Liquids7110.87NA2.05951.6NA44217534.7458584.581486
Microwaved Green Snap BeansBeans, snap, green, microwaved5000.82NA7.552553NA4452936NA27.33.45819
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin3000.83NA8.472294.06NA44134243.5335.33.531672
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared4240.37NA7.451662.65NA610258619.71763.5937
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.5155
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids4801.4NA182606.7NA3801840428041894
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids52.40.52NA2.52901.74NA2627762.8610522.4390
Minerals in Whole Legumes, Vegetables, Spices & Nuts sorted by name per 300 kcal
In the above table you can find and compare the amount of minerals per 300 calories in whole legumes, vegetables, spices & nuts , sorted by Name.