Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.42200
Sprouted SoybeansRaw Sprouted Soybeans1651.05NA5.161771.73NA40311901.4834.42.88170
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids25291.78NA32.44295.94NA45030211559364.932029
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
CeltuceRaw Celtuce6500.67NA9.1746711.5NA6505500151834.51575
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.4208
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Ground Mustard SeedGround Mustard Seed Spices1570.38NA5.442191.45NA4894361237.683.63.1
Boiled Green PeasBoiled and Drained Green Peas960.62NA5.51391.88NA4189686.810.74.25278
Canned PimentoPimento, canned78.30.64NA2278.31.2NA22220612.61832.481214
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids13.40.15NA1.258.20.3NA2065913.139181.43365
Boiled Swiss ChardBoiled and Drained Swiss Chard8702.45NA3412905NA495823513.526854.951390
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned2371.07NA4.581891.25NA30032213.168681.91486
Canned Beets with LiquidsCanned Beets Solids and Liquids1391.04NA6.751712.6NA17115215.362252.46982
Lotus RootRaw Lotus Root1821.04NA4.7931.06NA40522542.841621.6321
Frozen RaspberriesRed Frozen Raspberries1290.48NA4.071233.27NA161986NA21.41.66455
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips8402NA20.48505.36NA990608091103893
Valencia OrangesRaw Valencia Oranges2450.23NA0.5561.20.14NA1041096NA00.37529
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Custard-appleRaw Custard-apple89NANA2.153.5NANA62.41135NA12NA212
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.27716
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared3180.88NA92294.3NA49438473.5335.33.71671
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans3940.88NA112142.5NA33425633.4325.73.1765
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
Canned Onions with LiquidsCanned Onions Solids and Liquids7110.87NA2.05951.6NA44217534.7458584.581486
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175
BasilFresh Basil23095.02NA41.383515NA73038483.95210.61201
Dried Ancho PeppersPeppers, ancho, dried650.54NA11.71211.37NA21525743.1461.524
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved13.30.14NA1.0466.40.34NA252733NA10.61.4182
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144
Summer SquashRaw All Varieties Summer Squash2810.96NA6.563193.3NA71349133.7537.55.441775
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt10751.75NA14.82504.64NA338575011.3252.631152
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli3540.36NA6.541392.4NA52515217.51183972
Pumpkin FlowersRaw Pumpkin Flowers780NANA14480NANA980346014100NA1903
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach13501.42NA17.37246.33NA441266548.58564.32785
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt5800.74NA20.42604.1NA3601840038407.21901
Bartlett PearsRaw Bartlett Pears430.37NA0.928.60.18NA52.44810.484.760.38401
Canned Papaya NectarPapaya nectar, canned52.60.068NA1.815.80.068NA01631.5826.30.79447
Green Leaf LettuceRaw Green Leaf Lettuce7200.58NA172605NA5803880125603.61900
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.8249
Caraway SeedCaraway Seed Spices6210.82NA14.62321.17NA51212171115.34.958.9
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared26NANA1.33NANANANA706NA704NA122
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1731.6NA8.12091.8NA34517645.4563.64812
Boiled CarrotsBoiled and Drained Carrots2570.154072.985.71.33NA257201464971.7773
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1000.47NA2.81301.26NA14021403501911
Steamed Sweet Potato LeavesSweet potato leaves, cooked, steamed, without salt2830.28NA5.44111.96NA34326747.7602.23765
Bamboo ShootsRaw Bamboo Shoots1442.1NA5.5633.32.9NA65659228.944.412.21011
White Gourd-flowered Raw White Gourd-flowered 5570.56NA4.32361.4NA27932144.343152047
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.4347
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt4801.4NA182606.7NA38019604518041894
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV413.9NA4.231360.94NA147349642541237.231266
Napa CabbageRaw Chinese Napa Cabbage14440.68NA5.82443.56NA544446311.31694.31770
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1971.26NA0.962302.7NA51813611.4433.65.04161
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens15721.55NA202694.9NA352231712.41554.24935
ApricotsRaw Apricots81.30.49NA2.4462.50.48NA14416190.636.251.25540
Chicory GreensRaw Chicory Greens13043.85NA11.73915.6NA61354783.95875.481200
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.37207
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Onion PowderOnion Powder Spices3380.52NA3.43991.14NA28386712.664.23.564.74
Frozen Green PeasFrozen Green Peas, Unprepared85.70.48NA5.961011.3NA3195967.44213.2312
Bulb FennelRaw Bulb Fennel4740.64NA7.061651.85NA48440066.775031.94873
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids18.80.2684.41.92750.15NA2397692.89981.7381
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote1631.38NA2.751502.1NA36321633.7512.53.881168
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids240.6NA5.2300.97NA1147084.2482.28519
Boiled BeetsBoiled and Drained Beets1090.5NA5.41572.22NA25920804.775252.4594
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.2365
Tomato PasteCanned Tomato Paste1321.34NA111541.1NA304371019.42162.3269
Balsam-pear , PodsRaw Balsam-pear , Pods3350.6NA7.63001.57NA54752243.5388.2141659
Navel OrangesRaw Navel Oranges2630.24NA0.867.30.18NA141101606.120.49526
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Morel MushroomsRaw Morel Mushrooms4166.05NA1181845.7NA1877397721.320319.6867
Canned Summer Squash, Zucchini, Italian StyleSquash, summer, zucchini, italian style, canned1761NA7.031452.5NA30028344.1438692.7937
Dishcloth GourdRaw Dishcloth Gourd3000.53NA5.42101.38NA48020853451.051408
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.1298
RoselleRaw Roselle1316NANA9.06312NANA2271273NA36.7NA530
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.38
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
RosemaryFresh Rosemary7260.69NA15.22082.2NA1511530NA59.52.13155
Canned Green Chili PeppersPeppers, chili, green, canned514NANA1957NANA15716144.356711.31332
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV2456.8NA5.451231.94NA1636610935582151256
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.85792
Cooked Taro ShootsCooked Taro Shoots no Salt3002NA8.81712.8NA557737121.44311.62042
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli5460.46NA6.542143.5NA589192920.42573.2972
Pumpkin LeavesRaw Pumpkin Leaves6162.1NA356005.6NA1642688414.21743.161467
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.91192
Frozen Green Snap BeansUnprepared Frozen Green Snap Beans3820.45NA7.732003.35NA29116915.4527.32.36818
Green Anjou PearsRaw Green Anjou Pears500.35NA1.1320.22NA5957704.550.45379
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple23.50.31NA1.4100NANA76.516350.5935.30.29504
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.5143
Celery SeedCelery Seed Spices13521.05NA34.43375.8NA41910719.261225.34.62
Garlic PowderGarlic Powder Spices71.60.48NA5.1269.80.89NA375108121.754.42.75.85
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.83171
Frozen CarrotsFrozen Carrots, Unprepared3000.62NA3.671001.43NA27519585.835672.75750
Minerals in Whole Vegetables, Legumes, Cereals, Fruits, Nuts & Spices sorted by name per 300 kcal
In the above table you can find and compare the amount of minerals per 300 calories in whole vegetables, legumes, cereals, fruits, nuts & spices , sorted by Name.