Cooked Malabar SpinachMalabar spinach, cooked16171.45NA19.36263.33NA470333911.77173.91207
White MushroomsRaw White Mushrooms414.34NA6.81230.64NA11734336127687.11261
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards17500.46NA9.332505.53NA225209212.54172.25737
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.84
Tahitian TaroRaw Tahitian Taro8800.48NA8.863201.07NA30741324.773410.61600
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts3000.69NA101671.9NA467264212.51752.75741
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.71054
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Boiled Young BroadbeansBoiled and Drained Young Broadbeans870.29NA7.261501.26NA3539344.841982.27405
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1281.33NA9.941801.8NA31230293.541842.31.9
Canned Prune JuicePrune juice, canned50.70.292545590.64NA10611662.54170.89343
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
Coriander SeedCoriander Seed Spices7140.98NA16.43321.9NA412127626.435.24.738.9
Pink GrapefruitRaw Pink and Red Grapefruit1570.23NA0.5764.30.16NA1299640.7100.5629
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids4801.4NA182606.7NA3801960428041894
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Boiled CauliflowerBoiled and Drained Cauliflower2090.23NA4.171171.72NA41718527.831962.21213
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash48.40.19NA2.87740.9NA2268551.941451.45239
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.05286
Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.49321
Boiled PurslaneBoiled and Drained Purslane13001.9NA1311175.1NA6178133157332.831559
TamarindsRaw Tamarinds930.11NA3.5115NANA1427881.63350.1339.4
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
BreadfruitRaw Breadfruit49.50.24NA1.57730.17NA87.414271.755.830.35206
Frozen TurnipsFrozen Turnips, Unprepared4310.84NA131881.33NA37525697.54692.631794
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus3001.75NA9.331672.33NA817286765506.831568
Boiled Young Pods With Seeds CowpeasBoiled and Drained Young Pods With Seeds Cowpeas4850.63NA6.183621.93NA43217296.1826.52.1790
ApplesRaw Apples with skin34.60.16190.69290.2NA63.561705.770.23494
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.2137
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Pumpkin Pie SpiceSpices, pumpkin pie spice5980.42NA17.311914NA1045828.1645.62.087.42
Cooked Frozen KaleBoiled and Drained Frozen Kale12500.56NA72084.5NA35012008.331332.25749
Cooked Chinese BroccoliBroccoli, chinese, cooked13640.83NA7.642453.6NA559355917.7955.31276
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids9.380.15NA1.0351.60.26NA192544NA7641.3388
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Boiled BorageBoiled and Drained Borage12241.7NA43.76844.62NA66058921110562.641103
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 52.30.42NA4.81141.8NA2778527.7311.43.23150
Boiled ParsnipsBoiled and Drained Parsnips1560.58NA2.451231.24NA29215517.242.31.1339
TomatoesRaw Ripe Red Tomatoes1670.9838.34.51831.9NA4003950083.32.831575
Sprouted Mung BeansRaw Sprouted Mung Beans1301.64NA9.12101.88NA54014906604.1904
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas3400.52NA141621.6NA33512524.6292.83500
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Java-plumRaw Java-plum95NANA0.9575NANA85395NA70NA416
LeeksRaw Leeks2900.59NA10.31382.37NA1728854.9980.59408
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Deglet Noor DatesDates, deglet noor41.50.22NA1.145.70.28NA666983.22.130.3122
Green Sweet PeppersRaw Green Sweet Peppers1500.99305.11501.83NA30026250451.951408
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage3750.65NA4.753001.9NA41323008.753002.881150
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.98658
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
CarissaRaw Carissa53.21NA6.3477.4NANA341258NA14.5NA407
Root WasabiRaw Root Wasabi3520.43NA2.831901.08NA2201563NA46.84.46190
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt164.8NA2.36751.1NA15562713321.47.13447
CollardsRaw Collards21750.43NA4.42536.17NA2341997121591.97840
Green Hot Chili PeppersRaw Green Hot Chili Peppers1351.3NA91881.78NA34525503.7552.52.25658
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared1900.24NA6.81462.28NA454270711732.27637
Kelp SeaweedRaw Kelp Seaweed11720.91NA208441.4NA2936214.916268.6569
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Cooked Broccoli RaabBroccoli raab, cooked14160.9NA15.23244.56NA984411615.66726.51097
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.91409
QuincesRaw Quinces580.68NA3.742NANA89.510373.16210.21441
Canned Mango NectarMango nectar, canned1000.088NA2.117.60.16NA11.81412.3529.40.12510
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Curry PowderCurry Powder Spice4851.1NA17.62357.66NA339108037.2484.348.12
American Type GrapesRaw American Type Grapes62.70.18NA1.322.43.2NA44.88550.458.960.18364
Frozen Yellow Snap BeansUnprepared Frozen Yellow Snap Beans3820.45NA7.82003.5NA29116913.6427.32.36817
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Frozen CauliflowerFrozen Cauliflower, Unprepared2750.39NA6.751502.46NA4382413103002.131156
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus8100.32NA204502.15NA630426013.518302.41394
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.8
Dried PepeaoPepeao, dried1145.1NA6.21471.16NA11771345.670.57.5711.2
Boiled Oriental RadishesBoiled and Drained Oriental Radishes3001.8NA2.651590.58NA424502912.42292.31677
DurianRaw or Frozen Durian12.20.42NA0.8861.20.66NA79.6890NA4.10.57133
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Canned Jumbo OlivesCanned Ripe Jumbo Olives3480.84NA12.3150.074NA1133.33.3327220.81312
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2290.46NA4.942291.3NA23823213.5326.50.97791
WatercressRaw Watercress32732.1NA5.455736.65NA1636900024.5111832594
Canned AsparagusCanned Asparagus Solids2531.5NA291582.7NA67927162745326.31484
Boiled Yardlong BeanBoiled and Drained Yardlong Bean2810.3NA6.262681.3NA36418519.5725.52.3558
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids2660.48NA4.9950.48NA15013984.7714802.66599
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.48179
SaffronSaffron Spices1070.32NA10.725527.5NA24416685.41431.0511.5
KaleRaw Kale21770.45NA13.72837.9NA47129837.74543.34768
Lemon Grass Raw Lemon Grass 1970.81NA24.818216NA30621912.12186.76214
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added190.18NA1.687.30.25NA2437062.6611.41.75291
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
EppawRaw Eppaw2200.47NA2.3642.2NA3306801.8242.3120
Young Cowpeas Raw Young Cowpeas 4200.43NA3.671701.87NA17714377.6713.33.37257
Boiled Sprouted PeasBoiled and Drained Sprouted Peas79.60.061NA5.11260.99NA73.58201.849.22.4228
Yellow TomatoesRaw Yellow Tomatoes2202.02NA9.82402.4NA720516084605.61906
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans781.53NA11.41981.75NA47413143.6545.4506
Edible Podded PeasRaw Edible Podded Peas3070.56NA151711.74NA3791429528.61.93635
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA43085301027702914
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried67.30.25NA5.43NA33NA72.623205.340.4221.6
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.