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
Ground NutmegGround Nutmeg Spices1050.59NA1.741051.66NA1222000.919.141.233.5657
Poppy SeedPoppy Seed Spices8220.93NA5.581983.83NA4974117.7154.53.457
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.8457.6
Ground Mustard SeedGround Mustard Seed Spices1570.38NA5.442191.45NA4894361237.683.63.159
Ground MaceGround Mace Spices1591.56NA8.781030.95NA69.52921.750.51.455.1663
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.52163.7
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
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.3574.3
Celery SeedCelery Seed Spices13521.05NA34.43375.8NA41910719.261225.34.6276.5
OatsOats41.60.48NA3.641373.812340333119.61.543.066.3477
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.9777.5
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.878.5
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.5578.7
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.179.4
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.979.4
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.8379.8
Cumin SeedCumin Seed Spices7450.69NA532932.67NA39914304.161343.846.4580
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.980.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.980.2
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.7380.6
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.1381
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.14881
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.581
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.6581
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.531181.5
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.6581.7
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.281.7
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.7582
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.5582
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.5582
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.5282
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.8282.4
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.1682.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.8282.4
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.882.4
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.982.6
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.383
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.583
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.3383
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.8283
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.0783
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.683.3
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.783.3
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.683.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.783.3
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.2783.3
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.5783.6
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.283.8
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.5583.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.921183.8
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.921183.8
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.5284
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.484
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.5884
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.7684.3
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.35884.7
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes230.14NA1.03560.14NA13293111.465.30.595.5884.7
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.53785.2
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.685.2
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
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.3886
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.4386
Dried Goji BerriesGoji berries, dried163NANA5.85NANANANANANA256NA6.4586
Dried ShallotsFreeze-dried Shallots1580.37NA5.1789.71.22NA25514224.9511.661.7286.2
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.8286.5
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.886.5
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.386.7
Fennel SeedFennel Seed Spices10400.93NA163355.7NA4231473NA76.53.27.6687
Dried Pasilla PeppersPeppers, pasilla, dried84.30.37NA8.551131.37NA23219322.877.41.21387
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.587
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.4787.5
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.487.5
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.5387.5
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.2687.5
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.887.5
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.987.7
Pumpkin Pie SpiceSpices, pumpkin pie spice5980.42NA17.311914NA1045828.1645.62.087.4287.7
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.487.7
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.788
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.6688
Onion PowderOnion Powder Spices3380.52NA3.43991.14NA28386712.664.23.564.7488
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.588
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.288.2
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.4888.2
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
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.788.5
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.888.8
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.488.8
Minerals in Top 100 Spices, Fruits, Vegetables, Legumes & Cereals with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in all spices, fruits, vegetables, legumes & cereals , sorted by most amount of Energy per 300 calories.
Top 5 spices, fruits, vegetables, legumes & cereals 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