Laver SeaweedRaw Laver Seaweed6002.26NA15.4178.47NA497305164119729
Hearts Of PalmRaw Hearts Of Palm471.7NA4.426NANA36547111.8336.59.73181
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Bamboo ShootsRaw Bamboo Shoots1442.1NA5.5633.32.9NA65659228.944.412.21011
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.34118
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.2365
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
EppawRaw Eppaw2200.47NA2.3642.2NA3306801.8242.3120
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227
Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.49321
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Yautia Raw Yautia 27.60.79NA373.50.57NA15618312.1464.31.53224
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
SalsifyRaw Salsify2200.33NA2.56840.98NA27413902.93731.4282
Sweet OnionsRaw Sweet Onions1880.53NA2.4484.40.71NA25311164.7751.2855
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.05270
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.1298
ShallotsRaw Shallots1540.37NA587.51.2NA25013925501.67333
CarrotsRaw Carrots2410.3323.42.2881.05NA25623410.735051.76646
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189
PotatoesRaw Whole Potatoes46.80.43NA3.1689.60.6NA22216561.5623.41.17309
White PotatoesRaw Whole White Potatoes390.5NA2.26910.63NA27017701.369.61.26355
Chicory RootsRaw Chicory Roots1710.32NA3.33920.97NA25412082.92081.38333
Lotus RootRaw Lotus Root1821.04NA4.7931.06NA40522542.841621.6321
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.4347
Yambean Raw Yambean 950.38NA4.74950.47NA14211845.5331.61.26711
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Maitake MushroomsRaw Maitake Mushrooms9.682.44NA2.9970.57NA716197421.39.687.26875
Sprouted LentilsRaw Sprouted Lentils70.81NA9.11051.43NA4909111.7314.27191
In Pod Fava BeansRaw In Pod Fava Beans1261.37NA5.31132.25NA44011322.7385.23.4248
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
ParsnipsRaw Parsnips1440.48NA2.361162.24NA28415007.2402.36318
Spaghetti Winter SquashRaw Spaghetti Winter Squash2230.36NA31161.2NA11610452.91651.84886
TurnipsRaw Turnips3210.91NA3.21181.44NA28920467.57182.9984
Potato SkinRaw Potato Skin1552.2NA16.81193.1NA19721361.5551.71.8431
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA43085301027702914
Chanterelle MushroomsRaw Chanterelle Mushrooms1413.3NA32.51222.7NA534474420.684.46.66842
Green PeasRaw Green Peas930.65NA5.441221.5NA4009046.6718.54.6292
UV Exposed White MushroomRaw White Mushroom Exposed to UV414.34NA6.81230.64NA11734336127687.11261
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV2456.8NA5.451231.94NA1636610935582151256
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini2456.8NA5.451231.94NA1636610935582151256
White MushroomsRaw White Mushrooms414.34NA6.81230.64NA11734336127687.11261
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.85792
White Sweet CornRaw White Sweet Corn6.980.19NA1.81290.56NA3109422.152.31.57265
Yellow Sweet CornRaw Yellow Sweet Corn6.980.19NA1.81290.57NA3109422.152.31.6265
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.27716
Green TomatoesRaw Green Tomatoes1701.17NA6.651301.3NA36526615.21700.911213
Green SoybeansRaw Green Soybeans4020.26NA7.241331.1NA39612653.0630.62.02138
Yellow Sweet PeppersRaw Yellow Sweet Peppers1221.2NA5.11331.3NA26723563.3322.21.91022
Sesbania FlowerRaw Sesbania Flower211NANA9.33133NANA333204410167NA1018
Sprouted PeasRaw Sprouted Peas870.66NA5.471351.06NA3999221.4548.42.54151
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV413.9NA4.231360.94NA147349642541237.231266
LeeksRaw Leeks2900.59NA10.31382.37NA1728854.9980.59408
Red Sweet PeppersRaw Red Sweet Peppers80.80.2NA4.961381.3NA30024351.15462.91064
PumpkinRaw Pumpkin2421.47NA9.231381.44NA50839233.4611.53.71057
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Hubbard Winter SquashRaw Hubbard Winter Squash1050.48NA31431.34NA15824003.7552.50.98660
CeleriacRaw Celeriac3070.5NA51431.13NA821214357142.36629
CabbageRaw Cabbage4800.23125.641441.9283.331220403.62162.161106
SuccotashRaw Succotash54.50.56NA5.551452.1NA34211181.8121.85222
Iceberg LettuceRaw Iceberg Lettuce3860.54NA8.81502.68NA42930212.142143.22049
Mustard SpinachRaw Mustard Spinach28641.02NA20.51505.55NA3826123112862.31257
Green Sweet PeppersRaw Green Sweet Peppers1500.99305.11501.83NA30026250451.951408
Orange TomatoesRaw Orange Tomatoes941.16NA8.81501.65NA54439757.57882.631777
Young Lima BeansRaw Young Lima Beans900.84NA8.341543.23NA36112404.7821.22.07186
Red CabbageRaw Red Cabbage4350.16NA7.741552.355829023525.82612.13875
Jalapeno PeppersRaw Jalapeno Peppers1240.48NA2.61551NA26925664.14311.45949
Young BroadbeansRaw Young Broadbeans920.31NA7.91581.33NA396104252082.4338
Burdock RootRaw Burdock Root1710.32NA3.331580.97NA21312832.9211.38334
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
BeetsRaw Beets1120.52NA5.61602.3NA27922674.95442.44611
Brussels SproutsRaw Brussels Sprouts2930.49NA9.771602.35NA4812714111742.93600
Ginger RootRaw Ginger Root600.85NA2.251610.86NA12815562.6348.81.28296
RutabagasRaw Rutabagas3490.26NA3.571621.06NA43024735.68971.95725
Oyster MushroomsRaw Oyster Mushrooms27.32.2NA121641.03NA1091381823.61647811
Bulb FennelRaw Bulb Fennel4740.64NA7.061651.85NA48440066.775031.94873
Hungarian PeppersRaw Hungarian Peppers1241.2NA4.761662.1NA30020903.110.33.1947
EggplantRaw Eggplant1080.97NA2.761682.8NA28827483.6241.921108
RadicchioRaw Radicchio2484.45NA7.431701.8NA522393911.72878.11215
Young Cowpeas Raw Young Cowpeas 4200.43NA3.671701.87NA17714377.6713.33.37257
Edible Podded PeasRaw Edible Podded Peas3070.56NA151711.74NA3791429528.61.93635
Red Hot Chili PeppersRaw Red Hot Chili Peppers1050.97NA7.731731.4NA32324153.7567.51.95660
Witloof ChicoryRaw Witloof Chicory3350.9NA4.241761.76NA45937243.5335.32.821668
Shiitake MushroomsRaw Shiitake Mushrooms17.61.25NA3.61762.03NA988268250.379.49.1792
Sprouted SoybeansRaw Sprouted Soybeans1651.05NA5.161771.73NA40311901.4834.42.88170
Young Green OnionsYoung Green Onions, tops only5780.34NA5.671781.67NA27817675.561672.221026
CauliflowerRaw Cauliflower2640.47125.041801.86NA52835887.23603.241105
Lemon Grass Raw Lemon Grass 1970.81NA24.818216NA30621912.12186.76214
TomatoesRaw Ripe Red Tomatoes1670.9838.34.51831.9NA4003950083.32.831575
Morel MushroomsRaw Morel Mushrooms4166.05NA1181845.7NA1877397721.320319.6867
BroccoliRaw Broccoli4150.43NA6.441851.85NA5822788222913.6788
CornsaladRaw Cornsalad5431.9NA311865.13NA757655713578.431326
Minerals in Top 100 Fresh Nuts & Vegetables with the lowest Magnesium content per 300 kcal
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by least amount of Magnesium per 300 calories.
Top 5 fresh nuts & vegetables with least amount of magnesium per 300 calories are:
- Raw Laver Seaweed
- Raw Hearts Of Palm
- Raw Coconut Meat
- Raw Bamboo Shoots
- Raw Cassava