Canned SpinachCanned Spinach, Solids with Salt16572.35NA309917.8NA574451318.3420061197
Asian PearsRaw Asian Pears28.60.36NA0570.43NA78.68640.7100.14630
DurianRaw or Frozen Durian12.20.42NA0.8861.20.66NA79.6890NA4.10.57133
LitchisRaw Litchis22.70.67NA1.445.50.25NA1417772.734.550.32372
Black PepperBlack Pepper Spices5291.64111.620415.2NA18915885.86241.4215
Coriander LeavesRaw Coriander Leaves8742.93NA233395.56NA626679611.76006.521203
Root WasabiRaw Root Wasabi3520.43NA2.831901.08NA2201563NA46.84.46190
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared4240.37NA7.451662.65NA610258619.71763.5937
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.97234
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.142014
Potato SkinRaw Potato Skin1552.2NA16.81193.1NA19721361.5551.71.8431
Cooked Broccoli RaabBroccoli raab, cooked14160.9NA15.23244.56NA984411615.66726.51097
Boiled OkraBoiled and Drained Okra10501.16NA3.84914NA43618415.45825.861262
GroundcherriesRaw Groundcherries51NANA5.66NANANA226NANANANA483
Red Or Green GrapesRaw Red Or Green Grapes43.50.55341.5730.40.31NA878300.438.70.3350
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Frozen Yellow Snap BeansUnprepared Frozen Yellow Snap Beans3820.45NA7.82003.5NA29116913.6427.32.36817
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus3001.75NA9.331672.33NA817286765506.831568
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared2701.28NA7.23452.43NA52531353755.551405
Dried SpearmintSpearmint, dried15661.62NA9263412NA2912025NA3622.5412
Boiled EggplantBoiled and Drained Eggplant51.40.51NA2.14940.97NA12910540.868.571.03769
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Boiled White MushroomsBoiled and Drained White Mushrooms64.35.4NA18.61291.23NA932381412821.49.32976
Red CabbageRaw Red Cabbage4350.16NA7.741552.355829023525.82612.13875
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.5
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV314.02NA4.141340.69NA139745212271146.72938
Boiled SalsifyBoiled and Drained Salsify2070.31NA2.4379.40.93NA24712492.6570.61.32357
Frozen RaspberriesRed Frozen Raspberries1290.48NA4.071233.27NA161986NA21.41.66455
Boiled Yardlong BeanBoiled and Drained Yardlong Bean2810.3NA6.262681.3NA36418519.5725.52.3558
Young Green OnionsYoung Green Onions, tops only5780.34NA5.671781.67NA27817675.561672.221026
PrunesRaw Dehydrated Prunes63.70.54NA3.156.60.28NA99936NA4.420.663.54
Boiled KohlrabiBoiled and Drained Kohlrabi2591.37NA4.141971.47NA46635178.282173.2934
Ground CinnamonGround Cinnamon Spices12170.41NA107321.2NA77.75233.77122.2213
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Lemon Grass Raw Lemon Grass 1970.81NA24.818216NA30621912.12186.76214
Boiled BeetsBoiled and Drained Beets1090.5NA5.41572.22NA25920804.775252.4594
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids52.40.52NA2.52901.74NA2627762.8610522.4390
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared16290.73NA23.32573.14NA3431171132572.31330
Hyacinth-Young beansRaw Hyacinth-Young beans3260.31NA4.832611.34NA32016439.8132.4573
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans781.53NA11.41981.75NA47413143.6545.4506
Canned AsparagusCanned Asparagus Solids2531.5NA291582.7NA67927162745326.31484
Scallop Summer SquashRaw Scallop Summer Squash3171.7NA6.673832.6NA60030333.3316.74.831570
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach13501.42NA17.37246.33NA441266548.58564.32785
Bartlett PearsRaw Bartlett Pears430.37NA0.928.60.18NA52.44810.484.760.38401
Canned Guanabana NectarGuanabana nectar, canned35.60.051NA1.8315.30.051NA101272.0340.70.1431
MangosRaw Mangos550.56NA0.8500.32NA70840350.45417
White PepperWhite Pepper Spices2690.92NA14.5914.36NA178743.145.071.1511.6
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3601.04NA7.43803.46NA74052804606.61904
Chinese BroccoliRaw Chinese Broccoli12120.74NA6.8219NANA49631621680.84.731068
BroccoliRaw Broccoli4150.43NA6.441851.85NA5822788222913.6788
Boiled Yambean Boiled and Drained Yambean 870.36NA4.5870.45NA12610665.5331.61.2711
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt10751.75NA14.82504.64NA338575011.3252.631152
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.4347
Boiled Burdock RootBoiled and Drained Burdock Root1670.3NA2.631330.92NA31712273.0713.61.3258
Frozen OkraFrozen Okra, Unprepared8100.83NA5.74308.73NA42021106305.3908
Strawberry GuavasRaw Strawberry Guavas91NANA0.9674NANA1171270NA161NA351
Canned Green PeasCanned Green Peas Solids870.36NA4.13741.3NA2917527.48.73.1355
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower2680.38NA6.471422.37NA37921959.472842.051484
Red Hot Chili PeppersRaw Red Hot Chili Peppers1050.97NA7.731731.4NA32324153.7567.51.95660
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids200.24NA3.161000.17NA2486122.413881.48310
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans61.51.5NA8.14271.7NA39612192.3543.73292
BreadfruitRaw Breadfruit49.50.24NA1.57730.17NA87.414271.755.830.35206
EndiveRaw Endive9181.75NA14.62657.4NA49455413.53388141655
Canned Hot Pickled PeppersPeppers, hot pickled, canned8320.61NA4.36820.71NA17715415.45195001.231230
White MushroomsRaw White Mushrooms414.34NA6.81230.64NA11734336127687.11261
Savoy CabbageRaw Savoy Cabbage3890.69NA4.443112NA46725561031131011
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.84
Grilled Portabella MushroomsMushrooms, portabella, grilled314.02NA4.141340.69NA139745212271146.72938
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.71054
Tomato PasteCanned Tomato Paste1321.34NA111541.1NA304371019.42162.3269
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas9412.1NA158455.6NA573478612.3823.271245
OrangesRaw Oranges2550.29NA0.64640.16NA89.411553.200.45554
Canned Prune JuicePrune juice, canned50.70.292545590.64NA10611662.54170.89343
Boiled Mustard SpinachBoiled and Drained Mustard Spinach29630.94NA151315.06NA338534411.32632.061772
Coriander SeedCoriander Seed Spices7140.98NA16.43321.9NA412127626.435.24.738.9
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
Grape LeavesRaw Grape Leaves11711.34NA8.53069.2NA2948772.9292.16237
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids50.80.54NA1.969.21NA78.55314.66881.2378
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash48.40.19NA2.87740.9NA2268551.941451.45239
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips4170.82NA12.81831.3NA33923747.834702.61221
Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.49321
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
CauliflowerRaw Cauliflower2640.47125.041801.86NA52835887.23603.241105
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt3900.57NA13.51953NA2851635637654.351400
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack16.20.0891141.26610.28NA1624821.6210582.27317
Canned Bamboo ShootsCanned Bamboo Shoots, Solids1261.8NA5.05632.48NA39512637.911110.31489
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.98658
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.91192
Green Anjou PearsRaw Green Anjou Pears500.35NA1.1320.22NA5957704.550.45379
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Casaba MelonsRaw Casaba Melons1180.64NA3.641180.38NA53.619504.3960.75984
Pumpkin Pie SpiceSpices, pumpkin pie spice5980.42NA17.311914NA1045828.1645.62.087.42
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared3180.88NA92294.3NA49438473.5335.33.71671
Minerals in Whole Vegetables, Spices, Fruits & Nuts 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, spices, fruits & nuts , sorted by Name.