Root WasabiRaw Root Wasabi3520.43NA2.831901.08NA2201563NA46.84.46190
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini2456.8NA5.451231.94NA1636610935582151256
EndiveRaw Endive9181.75NA14.62657.4NA49455413.53388141655
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt600NANA2.2NANANANANANA51NA267
Frozen CarrotsFrozen Carrots, Unprepared3000.62NA3.671001.43NA27519585.835672.75750
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.98658
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Jew's EarRaw Jew's Ear1925.34NA6.723001.2NA1685161331087.91111
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies4001.8NA5.22202.64NA2802140880202.61885
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.8249
Cooked Frozen OkraBoiled and Drained Frozen Okra7660.79NA5.384148.73NA38319036.2315.07943
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.51
Chili PowderChili Powder Spices3511.06NA18.41591.8NA319207421.730504.5711.4
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.34768
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt3900.57NA13.51953NA28516356304.351400
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.3289
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144
WaxgourdRaw Waxgourd4380.53NA9.232311.34NA4381384.62562142218
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1070.37NA2.84711.05NA1269080.791070.79316
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli3540.36NA6.541392.4NA52515217.51183972
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes36.60.361603.640.20.53NA17210431.180.50.77288
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.92158
ButterburRaw Butterbur22072.2NA2.143005.87NA2571403619.31503.432025
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed15.80.038NA1.06270.26NA52435NA47.40.34178
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
ThymeFresh Thyme12031.65NA524755.1NA3151809NA26.75.38193
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
Canned Beets with LiquidsCanned Beets Solids and Liquids1391.04NA6.751712.6NA17115215.362252.46982
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Boiled ParsnipsBoiled and Drained Parsnips1560.58NA2.451231.24NA29215517.242.31.1339
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Green Snap BeansRaw Green Snap Beans3580.671849.972422.140336820425.8582.32874
Dried Parsley SpicesSpices, parsley, dried11710.8NA22.641110NA448275714.54645.66.05
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Red or Cayenne PepperRed or Cayenne Pepper Spice1400.35NA7.361431.9NA27619008.328.32.347.6
In Pod Fava BeansRaw In Pod Fava Beans1261.37NA5.31132.25NA44011322.7385.23.4248
White Sweet CornRaw White Sweet Corn6.980.19NA1.81290.56NA3109422.152.31.57265
Boiled Garden CressBoiled and Drained Garden Cress7961.5NA10.43394.85NA626460411.71041.961207
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.85792
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.2319
Napa CabbageRaw Chinese Napa Cabbage14440.68NA5.82443.56NA544446311.31694.31770
Laver SeaweedRaw Laver Seaweed6002.26NA15.4178.47NA497305164119729
Canned Turnip GreensCanned Turnip Greens no Salt18631.3NA243164.15NA3322226114583.631495
Yardlong BeanRaw Yardlong Bean3190.31NA32811.3NA37715329.5725.52.36561
Canned PumpkinCanned Pumpkin no Salt2290.94NA12.32031.3NA30918183.53441.5794
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.7
Canned Green PeasCanned Green Peas Solids870.36NA4.13741.3NA2917527.48.73.1355
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids1180.68NA6.81442.96NA30012044.65172.7343
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids6832.17NA13.31832.67NA333243352281731521
Fruit ChayoteRaw Fruit Chayote2681.94NA5.371893NA28419743.1631.611.71488
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash48.40.19NA2.87740.9NA2268551.941451.45239
Red Leaf LettuceRaw Red Leaf Lettuce7620.65NA27.72774.7NA646431534.65774.62207
Chinese BroccoliRaw Chinese Broccoli12120.74NA6.8219NANA49631621680.84.731068
Boiled White MushroomsBoiled and Drained White Mushrooms64.35.4NA18.61291.23NA932381412821.49.32976
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes18.40.19NA1.27430.32NA169833NA470.71136
SILK Blueberry soy yogurtSILK Blueberry soy yogurt600NANA2.2NANANANANANA51NA267
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2290.46NA4.942291.3NA23823213.5326.50.97791
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots3002.05NA6752.83NA500133251010011.82398
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
Potherb JuteRaw Potherb Jute18352.25NA425651.1NA73249327.9470.66.97774
Stewed TomatoesStewed Ripe Red Tomatoes990.36NA4.03570.73NA1449384.5617280.68306
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.25
OkraRaw Okra7450.99NA5.645187.16NA55527186.3663.65.27814
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.940.35NA1.247.51.2NA87.6345NA180.88106
Ground ClovesGround Cloves Spices6920.4NA1328466NA11411177.93032.5411
KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.331011
Hot dog Pickle relishPickle relish, hot dog16.50.27NA4.1262.60.049NA132257035970.69236
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.97234
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli5460.46NA6.542143.5NA589192920.42573.2972
Frozen O'brien PotatoesUnprepared Frozen O'brien Potatoes51.30.5NA4.07710.47NA1939834.741301.14316
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Canned ButterburButterbur, canned34003.7NA632009.8NA40012009040069792
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.48182
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol00.029NA0.166.330.61NA28124NA5.060.07681.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus8100.32NA204502.15NA630426013.518302.41394
Boiled BeetsBoiled and Drained Beets1090.5NA5.41572.22NA25920804.775252.4594
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA43085301027702914
Boiled Sprouted PeasBoiled and Drained Sprouted Peas79.60.061NA5.11260.99NA73.58201.849.22.4228
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.9
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt5800.74NA20.42604.1NA3601840038407.21901
Boiled Podded PeasBoiled and Drained Podded Peas3000.55NA141861.2NA3931714528.62.64635
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.7184
Poppy SeedPoppy Seed Spices8220.93NA5.581983.83NA4974117.7154.53.4
Canned Grape LeavesGrape leaves, canned12578NA13611.26NA1481263.9124041.74331
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added12.50.22NA1.6710.16NA2135581.6712.52.2328
Peeled CucumberRaw Peeled Cucumber4202.13396.63602.2NA63040803605.12902
Minerals in Spices, Vegetables, Legumes, Cereals & Nuts 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, vegetables, legumes, cereals & nuts , sorted by Name.