Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.3886
Dried ShallotsFreeze-dried Shallots1580.37NA5.1789.71.22NA25514224.9511.661.7286.2
Dried Pasilla PeppersPeppers, pasilla, dried84.30.37NA8.551131.37NA23219322.877.41.21387
Sun-dried Chile PeppersSun-dried Hot Chile Peppers41.70.21NA5.681.50.76NA14717313.2484.30.946.6293
Dried LeeksFreeze-dried Leeks3360.61NA7.11502.46NA32322435.3332.70.621.8793
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1281.33NA9.941801.8NA31230293.541842.31.996
Dried ChivesFreeze-dried Chives7840.66NA19.36171.3NA50028559.0767.54.941.9396
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.598
Dried PepeaoPepeao, dried1145.1NA6.21471.16NA11771345.670.57.5711.2101
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.63101
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.84103
Dried Ancho PeppersPeppers, ancho, dried650.54NA11.71211.37NA21525743.1461.524107
Dried Oriental RadishesRadishes, oriental, dried6961.8NA7.451880.6NA22638680.773082.3621.8111
Sun-dried TomatoesTomatoes, sun-dried1281.65NA10.62262.15NA41439856.41242.317116
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6116
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.44106169
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1020.17NA5.31060.96NA20613342.651621.3698176
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared26NANA1.33NANANANA706NA704NA122185
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans960.16NA51000.91NA18511962.61541.28107185
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared106NANA0.75NANANANA462NA466NA117186
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112188
EppawRaw Eppaw2200.47NA2.3642.2NA3306801.8242.3120200
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.34118201
Green SoybeansRaw Green Soybeans4020.26NA7.241331.1NA39612653.0630.62.02138204
Cooked TaroCooked Taro no Salt380.42NA1.5263.40.95NA16110231.931.70.57135211
Boiled Green SoybeansBoiled and Drained Green Soybeans3090.25NA5.31281.07NA33611472.9829.81.94146213
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared560.44NA5.071191.9NA2639527.77133.4138216
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed15.80.038NA1.06270.26NA52435NA47.40.34178226
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 52.30.42NA4.81141.8NA2778527.7311.43.23150227
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared79.50.29NA5.021141.6NA23610274.771181.43149227
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1971.26NA0.962302.7NA51813611.4433.65.04161240
Sprouted PeasRaw Sprouted Peas870.66NA5.471351.06NA3999221.4548.42.54151242
Boiled Young Lima BeansBoiled and Drained Young Lima Beans780.74NA5.981803.05NA31713904.8841.51.93164244
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195244
Sprouted SoybeansRaw Sprouted Soybeans1651.05NA5.161771.73NA40311901.4834.42.88170246
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177254
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed20.70.044NA0.7820.70.16NA38.83471.55440.16214259
Boiled SuccotashBoiled and Drained Succotash44.30.47NA3.971382NA30510701.5744.31.64178261
Hearts Of PalmRaw Hearts Of Palm471.7NA4.426NANA36547111.8336.59.73181261
Young Lima BeansRaw Young Lima Beans900.84NA8.341543.23NA36112404.7821.22.07186265
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved13.30.14NA1.0466.40.34NA252733NA10.61.4182265
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189268
Root WasabiRaw Root Wasabi3520.43NA2.831901.08NA2201563NA46.84.46190275
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids47.20.46NA2.6433.31.7NA69.45362.221080.44201278
Sprouted LentilsRaw Sprouted Lentils70.81NA9.11051.43NA4909111.7314.27191283
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans800.56NA5.61602.32NA32011744.86831.57207286
Microwaved PotatoesWhole Microwaved Potatoes31.40.95NA3.54770.83NA30012771.14231.03206286
Fireweed LeavesRaw Fireweed Leaves12500.93NA745419.5NA31514392.62997.75206291
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils41.61NA9.21041.5NA4548441.829.74.75204297
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1050.55NA1.62632NA13211311.8240.9221300
Lemon Grass Raw Lemon Grass 1970.81NA24.818216NA30621912.12186.76214303
SuccotashRaw Succotash54.50.56NA5.551452.1NA34211181.8121.85222303
Boiled Sprouted PeasBoiled and Drained Sprouted Peas79.60.061NA5.11260.99NA73.58201.849.22.4228306
Yautia Raw Yautia 27.60.79NA373.50.57NA15618312.1464.31.53224306
Boiled White Sweet CornBoiled and Drained White Sweet Corn6.20.18NA1.7960.66NA2857792.479.281.67225309
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 3960.41NA3.461611.77NA15812937.7312.43.2233309
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227309
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn9.380.15NA1.481.30.52NA2416810.633.131.94229313
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.97234313
Baked Russet PotatoesBaked Whole Russet Potatoes570.341433.38950.72NA22417371.5844.21.1235316
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob9.570.15NA1.95930.45NA2398012.2312.82234319
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob9.570.15NA1.95930.45NA2398012.2312.82234319
Grape LeavesRaw Grape Leaves11711.34NA8.53069.2NA2948772.9292.16237323
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash48.40.19NA2.87740.9NA2268551.941451.45239323
Baked PotatoesWhole Baked Potatoes48.40.38NA3.5900.71NA22617261.332.31.16242323
Frozen SuccotashFrozen Succotash, Unprepared51.60.2NA3.0377.40.95NA2529521.941451.5239323
Baked White PotatoesBaked Whole White Potatoes32.60.41NA2.1880.62NA24517741.63231.14246326
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack72.50.46NA2.9372.51.5NA16210292.31750.59251330
Young Cowpeas Raw Young Cowpeas 4200.43NA3.671701.87NA17714377.6713.33.37257333
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1270.54NA2.3901.66NA18015830.671201.07253333
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids50.60.42NA2.7441.7NA916242.36980.64261337
Boiled Burdock RootBoiled and Drained Burdock Root1670.3NA2.631330.92NA31712273.0713.61.3258341
In Pod Fava BeansRaw In Pod Fava Beans1261.37NA5.31132.25NA44011322.7385.23.4248341
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt17.20.651701.07760.48NA15213071.0313.81.03265345
Baked Red PotatoesBaked Whole Red Potatoes310.6NA2.4970.6NA2481879NA41.41.38264345
Yellow Sweet CornRaw Yellow Sweet Corn6.980.19NA1.81290.57NA3109422.152.31.6265349
White Sweet CornRaw White Sweet Corn6.980.19NA1.81290.56NA3109422.152.31.57265349
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.05270349
Boiled Green PeasBoiled and Drained Green Peas960.62NA5.51391.88NA4189686.810.74.25278357
Tomato PasteCanned Tomato Paste1321.34NA111541.1NA304371019.42162.3269366
SalsifyRaw Salsify2200.33NA2.56840.98NA27413902.93731.4282366
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt29.30.47NA1.5736.61.04NA14618113.3441.17282366
Steamed Soybeans SproutsSteamed Sprouted Soybeans2191.22NA4.852222.63NA50013152.22373.85294370
Green PeasRaw Green Peas930.65NA5.441221.5NA4009046.6718.54.6292370
Ginger RootRaw Ginger Root600.85NA2.251610.86NA12815562.6348.81.28296375
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack190.18NA1.687.30.25NA2437062.6610331.75291380
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack190.18NA1.687.30.25NA2437062.6610331.75291380
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.1298380
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added190.18NA1.687.30.25NA2437062.6611.41.75291380
Stewed TomatoesStewed Ripe Red Tomatoes990.36NA4.03570.73NA1449384.5617280.68306380
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added190.18NA1.687.30.25NA2437062.6611.41.75291380
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans61.51.5NA8.14271.7NA39612192.3543.73292385
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas920.4NA5.8584.61.07NA2964233.852772.58306385
Frozen Green PeasFrozen Green Peas, Unprepared85.70.48NA5.961011.3NA3195967.44213.2312390
PotatoesRaw Whole Potatoes46.80.43NA3.1689.60.6NA22216561.5623.41.17309390
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn430.69NA2.143.92.5NA2307132.349551.68305390
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1070.37NA2.84711.05NA1269080.791070.79316395
ParsnipsRaw Parsnips1440.48NA2.361162.24NA28415007.2402.36318400
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids200.24NA3.161000.17NA2486122.413881.48310400
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack16.20.0891141.26610.28NA1624821.6210582.27317405
Minerals in Top 100 Whole Vegetables with the highest Energy content per 300 kcal
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by most amount of Energy per 300 calories.
Top 5 whole vegetables with most amount of energy per 300 calories are:
- Dry Onions Flakes
- Freeze-dried Shallots
- Dried Pasilla Peppers
- Sun-dried Hot Chile Peppers
- Freeze-dried Leeks