Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves6141.9NA45.75435.07NA11296257131142.861322
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Cooked Frozen KaleBoiled and Drained Frozen Kale12500.56NA72084.5NA35012008.331332.25749
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum10352NA562705.33NA64585354.579531387
Potato SkinRaw Potato Skin1552.2NA16.81193.1NA19721361.5551.71.8431
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
Balsamic VinegarVinegar, balsamic920.089NA2.45410.45NA64.8382NA78.40.27261
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Oyster MushroomsRaw Oyster Mushrooms27.32.2NA121641.03NA1091381823.61647811
Boiled BroccoliBoiled and Drained Broccoli3430.5234.35.741801.66NA574251113.73513.86765
Baked PotatoesWhole Baked Potatoes48.40.38NA3.5900.71NA22617261.332.31.16242
Spaghetti Winter SquashRaw Spaghetti Winter Squash2230.36NA31161.2NA11610452.91651.84886
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1270.54NA2.3901.66NA18015830.671201.07253
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt29.30.47NA1.5736.61.04NA14618113.3441.17282
Canned Spinach with LiquidsCanned Spinach Solids and Liquids13111.83NA258847.8NA50536321911846.631472
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.55
Pickled EggplantEggplant, pickled1531.06NA4.736.7NANA5573.53.67102491.4532
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans800.56NA5.61602.32NA32011744.86831.57207
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.75152
Dried Marjoram SpicesSpices, marjoram, dried22031.25NA923836NA3391685585.248.46
Boiled CarrotsBoiled and Drained Carrots2570.154072.985.71.33NA257201464971.7773
NopalesRaw Nopales30750.98NA119758.57NA3004819133944.71765
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added190.18NA1.687.30.25NA2437062.6611.41.75291
Canned AsparagusCanned Asparagus Solids2531.5NA291582.7NA67927162745326.31484
Drumstick PodsRaw Drumstick Pods2430.68NA2.93652.1NA40537385.683413.65715
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Bay Leaf SpicesSpices, bay leaf7990.4NA41.21157.83NA1085072.7223.555.2
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.42200
Canned Red Hot Chili PeppersCanned Red Hot Chili Peppers Solids And Liquids1001.44NA7.142001.97NA24326714.3167572.431321
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.36158
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared1040.39NA3.961001NA2468831.671961.88342
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt150.71NA1.23750.51NA32712331.2210.99221
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Ground GingerGround Ginger Spices1020.43NA17.719230NA150118250243.268.9
Boiled Young BroadbeansBoiled and Drained Young Broadbeans870.29NA7.261501.26NA3539344.841982.27405
Boiled Red Sweet PeppersBoiled and Drained Red Sweet Peppers960.7NA4.931071.23NA19317793.221.41.3984
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
Dried Thyme SpicesSpices, thyme, dried20540.93NA1342398.55NA218885559.86.78.47
Swiss ChardRaw Swiss Chard8052.83NA28.412795.78NA726598414.233635.71463
Low Salt KetchupLow sodium Ketchup44.60.25NA1.0438.60.25NA77.28352.0859.40.5203
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet570.23NA3.47520.21NA54.54964.9613070.57171
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob9.570.15NA1.95930.45NA2398012.2312.82234
Beet GreensRaw Beet Greens15952.6NA359555.33NA5591039112.330825.21241
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm623NANA4.43NANANANANANA73NA202
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt2771.85NA16.43002.24NA48522154.61156.72216
Frozen TurnipsFrozen Turnips, Unprepared4310.84NA131881.33NA37525697.54692.631794
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd48.20.46NA1.931071.2NA16624271.071130.91452
RadicchioRaw Radicchio2484.45NA7.431701.8NA522393911.72878.11215
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.79
Canned Summer Squash, Zucchini, Italian StyleSquash, summer, zucchini, italian style, canned1761NA7.031452.5NA30028344.1438692.7937
Tahitian TaroRaw Tahitian Taro8800.48NA8.863201.07NA30741324.773410.61600
Boiled SalsifyBoiled and Drained Salsify2070.31NA2.4379.40.93NA24712492.6570.61.32357
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.82
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.34768
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained110.18NA1.741040.57NA2938632.63.72.33285
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.4347
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.93259
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds4172.05NA12.53522.45NA91310307.8378.3121211
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.27716
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli3540.36NA6.541392.4NA52515217.51183972
Wakame SeaweedRaw Wakame Seaweed10001.9NA14.57139.33NA5333334.6758132.53533
Baked Potato SkinPotatoes, baked, skin, without salt51.51.24NA10.7650.93NA1538681.06320.7471.7
SuccotashRaw Succotash54.50.56NA5.551452.1NA34211181.8121.85222
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.142014
Boiled SpinachBoiled and Drained Spinach17742.2749346.6113512NA730607819.69139.91190
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
EndiveRaw Endive9181.75NA14.62657.4NA49455413.53388141655
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans1711.74NA9.32002NA40014438.571436.71334
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Ground NutmegGround Nutmeg Spices1050.59NA1.741051.66NA1222000.919.141.233.56
Frozen CarrotsFrozen Carrots, Unprepared3000.62NA3.671001.43NA27519585.835672.75750
Green CauliflowerRaw Green Cauliflower3190.4NA7.061942.4NA60029035.82236.2869
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids13.40.15NA1.258.20.3NA2065913.139181.43365
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids3503.93NA10.82251.83NA80067515105072403
Canned Crushed TomatoesTomatoes, crushed, canned3191.7NA121881.7NA30027475.6317442.53839
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
Boiled Garden CressBoiled and Drained Garden Cress7961.5NA10.43394.85NA626460411.71041.961207
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
CardamomCardamom Spices3690.37NA13.522127NA1721079NA17.47.28
Napa CabbageRaw Chinese Napa Cabbage14440.68NA5.82443.56NA544446311.31694.31770
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained150.14NA1.371.30.48NA2145512.6318.81.5288
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1731.6NA8.12091.8NA34517645.4563.64812
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned2371.07NA4.581891.25NA30032213.168681.91486
Hash Brown PotatoesHome prepared Hash Brown Potatoes160.3300.6239.60.28NA79.26520.573870.5353.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.7
Minerals in Spices, Cereals, Nuts, Vegetables & Legumes sorted by name per 300 kcal
In the above table you can find and compare the amount of minerals per 300 calories in all spices, cereals, nuts, vegetables & legumes , sorted by Name.