Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.68
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.74465
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.5278
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.92253
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked11.50.15NA5.73501.45NA1421122901.6264
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.54
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.3
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1125NANA8.13NANANANANANA144NA525
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.73
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.14242
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu929NANA7.86NANANANANANA28.6NA613
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.850.28NA5.630.81.37NA1271002901.54264
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.06
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.1815
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1601NANA8.8NANANA818NANA27NA571
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.5258
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.3613
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu661NANA13NANANANANANA288NA746
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.4477
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA252NA274
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.43220
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1000NANA3.64NANANANANANA85.2NA444
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.6197
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.9263
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517
Minerals in Cereals & Legumes sorted by name per 500 kcal
In the above table you can find and compare the amount of minerals per 500 calories in all cereals & legumes , sorted by Name.