Spices

Fruits

Vegetables

Nuts

Legumes

Cereals

Whole Wheat French BreadWhole Wheat French or Vienna Bread880.39NA1.57109NANA33334165.77852.4383.30

Boiled CabbageBoiled and Drained Cabbage10430.3721.73.73264.46NA7174261131744.3520120

Boiled Fruit ChayoteBoiled and Drained Fruit Chayote2712.3NA4.62503.52NA60436046.25216.4619460

Dried Goji BerriesGoji berries, dried272NANA9.74NANANANANANA427NA10.70

Jerusalem-artichokesRaw Jerusalem-artichokes960.96NA23.31160.41NA53429384.827.40.825340

Baked Yellow PlantainsPlantains, yellow, baked9.680.14NA0.91320.53NA119153906.450.681800

Yellow PlantainsRaw Yellow Plantains12.30.3NA2.251480.59NA13119966.1516.40.782670

Canned Prune JuicePrune juice, canned84.50.484248.3991.06NA17619444.23281.485720.021

Canned Cranberry-orange RelishCranberry-orange relish, canned310.11NA0.5611.2NANA22.5107NA90NA1490.034

Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple39.20.52NA2.35167NANA12727250.98590.498390.039

Deglet Noor DatesDates, deglet noor690.37NA1.876.20.46NA11011635.33.550.5136.40.057

Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids75.30.66NA2.471301.65NA11611237.5311101.585490.062

Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 8000.87NA8.333672.2NA43356676.6766.723.331770.067

White Gourd-flowered Raw White Gourd-flowered 9290.93NA7.143932.36NA46453577.1471.42534120.071

Cooked TaroCooked Taro no Salt63.40.71NA2.541061.6NA26817043.17530.952250.081

Frozen StrawberriesStrawberries, frozen, unsweetened2290.7NA10.71574.14NA18621141028.61.8612850.086

CranberriesRaw Cranberries870.61NA2.565.22.9NA1208701.121.70.989490.087

PrunesRaw Dehydrated Prunes1060.9NA5.2940.46NA1651560NA7.371.15.90.087

QuincesRaw Quinces961.14NA6.1470NANA14917285.26350.357350.088

Stewed PrunesStewed dehydrated Prunes1060.9NA5.18930.46NA1641562NA8.851.13010.088

Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.28590.09

PineappleRaw Pineapple1301.1NA2.91209.2708010901101.28600.09

Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.842590.095

Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.613690.096

Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.48140.1

Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids84.60.89NA3.151151.7NA1318857.7114626300.1

Sweet PotatoRaw Sweet Potato1740.88NA3.551451.5NA27319593.53201.744490.1

Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.163420.11

Golden RaisinsGolden Seedless Raisins1060.38NA1.63580.38NA16812391.16400.6124.80.11

Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt48.80.79NA2.62611.73NA24430185.5731.954700.11

Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.630.11

Cooked Tree FernCooked Tree Fern no Salt1002.53NA262.56.74NA5062.511.362.53.8811080.11

Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.51731117560.12

Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.956420.12

ShallotsRaw Shallots2570.61NA8.331462.03NA41723198.3383.32.785540.12

Dried ShallotsFreeze-dried Shallots2630.61NA8.621492.04NA42523718.284.82.772.870.12

Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.33740.12

Microwaved PotatoesWhole Microwaved Potatoes52.41.6NA5.91291.4NA50021291.9381.73430.12

Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow33.30.42NA3142NANA20823170.83500.57020.13

Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1750.92NA2.71053.33NA22018853401.53690.13

Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.163240.13

Boiled Burdock RootBoiled and Drained Burdock Root2780.51NA4.382221.53NA52820455.122.72.164300.13

Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.583790.13

Canned Mango NectarMango nectar, canned1670.15NA3.5329.40.27NA19.62353.92490.28490.14

Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.92590.14

Asian PearsRaw Asian Pears47.60.6NA0950.71NA13114401.200.2410510.14

Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.795740.14

Dried Zante CurrantsCurrants, zante, dried1520.51NA3.24620.59NA17113401.2740.6430.30.15

Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt28.71.12841.81260.79NA25321781.72231.724420.15

Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.057500.15

YamRaw Yam720.75NA2.3891.7NA23334582.973812950.16

Frozen Whole OnionsFrozen Whole Onions, Unprepared5140.71NA6.571431.8NA32920295.71431.712890.16

Dark RaisinsDark Seedless Raisins1040.45391360.20.47NA1641244143.50.6260.16

ElderberriesRaw Elderberries2600.42NA1134.2NANA26719184.1410.755470.16

Boiled Lotus RootBoiled and Drained Lotus Root1971.64NA6.81671.67NA59127504.553412.56170.16

OrangesRaw Oranges4260.48NA1.061060.27NA14919265.300.749230.16

Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids401NA8.7501.6NA19011807803.88640.16

Cooked Frozen OnionsBoiled and Drained Frozen Onions4820.43NA6.071430.71NA35.718047.141431.616470.16

PotatoesRaw Whole Potatoes780.71NA5.261490.99NA37027602.6391.955150.16

BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.1610250.16

Hawaii Mountain YamRaw Hawaii Mountain Yam1940.82NA3.389.61.8NA25431195.229726080.16

Russet PotatoesRaw Whole Russet Potatoes82.30.65NA5.441460.99NA34826392.5331.61.844970.16

Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.9160.17

Baked Russet PotatoesBaked Whole Russet Potatoes950.562385.631581.2NA37428952.6373.71.843920.17

Navel OrangesRaw Navel Oranges4390.4NA1.331120.3NA2351694010.20.828770.17

Burdock RootRaw Burdock Root2850.53NA5.562641.6NA35421394.8634.72.35560.17

Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1600.27NA8.361671.52NA30919944.322562.131790.18

Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1710.29NA8.821761.6NA34422244.42712.261640.18

Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt2440.46NA7.441152.2NA17917056.425.61.5411260.18

Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.60.18

Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.953450.18

Boiled TurnipsBoiled and Drained Turnips7500.045NA4.12051.6NA59140234.553642.7321270.18

RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.048250.18

Baked PotatoesWhole Baked Potatoes80.60.63NA5.81511.18NA37628762.1553.81.944030.18

TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.033150.18

Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3000.72438123006.85NA25026501.6723835.6715220.18

Dried PlumsRaw Dried Plums89.60.598.331.9485.40.62NA14415250.634.170.9264.40.18

Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared2540.45NA7.71232.18NA19318606.1417.51.57240.18

PlumsRaw Plums65.20.6221.71.85760.57NA1741707001.19480.18

Mustard GreensRaw Mustard Greens21303.06NA30.4593NANA1074711116.73704.6316800.19

White PotatoesRaw Whole White Potatoes65.20.84NA3.771521.05NA44929492.171162.15910.19

Boiled Red CabbageBoiled and Drained Red Cabbage7240.93NA11.42933.84NA569451739.74834.315660.19

PearsRaw Pears790.7219.31.5861.40.42NA10510180.888.770.887360.19

Canned Beets with LiquidsCanned Beets Solids and Liquids2321.73NA11.32864.3NA28625368.933754.116360.2

TurnipsRaw Turnips5361.5NA5.361962.4NA482341112.511964.8216410.2

Hearts Of PalmRaw Hearts Of Palm78.32.8NA7.3543.5NANA60978523.046116.23020.2

Cooked NopalesCooked Nopales no Salt54671.63NA16.7156713.6NA533650023.3667731440.2

Lotus RootRaw Lotus Root3041.74NA7.841551.76NA67637574.732702.645340.2

Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1930.92NA2.761153.46NA23419013.1331.31.63900.2

Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1780.62NA4.741181.75NA21115131.31781.35270.2

Dried Coriander LeafDried Coriander Leaf Spices22333.2NA76124411.4NA862800452.53788.46130.21

White GrapefruitRaw White Grapefruit1820.76NA0.911360.2NA121224221.201.0613710.21

Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage8000.42NA8.172003.97NA7171421716.746173.3315230.22

Baked White PotatoesBaked Whole White Potatoes54.30.69NA3.481471.03NA40829572.7381.94100.22

Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.35110.22

GrapefruitRaw Grapefruit1880.7315.61.41250.19NA12521724.701.114200.22

LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.70.22

Minerals in Top 100 Whole Vegan Food with the lowest Saturated Fat content per 500 kcal

In the above table you can find and compare the amount of minerals in whole vegan food , sorted by least amount of Saturated Fat per 500 calories.

Top 5 whole vegan food with least amount of saturated fat per 500 calories are:

Whole Wheat French or Vienna Bread
Boiled and Drained Cabbage
Boiled and Drained Fruit Chayote
Dried Goji Berries
Raw Jerusalem-artichokes