Cooked AsparagusBoiled and Drained Asparagus5233.7549820.73183.5NA1227509113931813.62105
Serrano PeppersRaw Serrano Peppers1722NA13.43442.92NA62547666.251564.061410
Baked Sweet PotatoSweet Potato Baked in skin, flesh only2110.89NA3.831502.76NA30026391.12001.78421
Microwaved PotatoesWhole Microwaved Potatoes52.41.6NA5.91291.4NA50021291.9381.7343
Frozen Potato PuffsFrozen Potato Puffs, Unprepared36.50.21NA1.32450.31NA1806940.8412020.73176
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228
Boiled Green Snap BeansBoiled and Drained Green Snap Beans6290.81NA9.32574.07NA41420862.8614.33.571275
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards29170.76NA15.64179.2NA3753486216943.751229
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.92253
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Sprouted Radish SeedsRaw Sprouted Radish Seeds5931.4NA105123.02NA131410006.9869.86.51047
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.51983
Hubbard Winter SquashRaw Hubbard Winter Squash1750.8NA52382.24NA26340006.2587.51.631100
Cooked Frozen OnionsBoiled and Drained Frozen Onions4820.43NA6.071430.71NA35.718047.141431.61647
Boiled EscaroleBoiled and Drained Escarole without Salt15332.92232443313NA73381676.67633233143
Green PeasRaw Green Peas1541.1NA9.072042.53NA667150611317.65487
Poppy SeedPoppy Seed Spices13701.55NA9.33306.4NA8296851324.87.525.67
Frozen CarrotsFrozen Carrots, Unprepared5001.03NA6.11672.38NA45832649.729444.61251
TempehTempeh2891.46NA7.032113.4NA6931073023.42.97155
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini40911.4NA9.12053.23NA272710182591136252094
Witloof ChicoryRaw Witloof Chicory5591.5NA7.062942.94NA76562065.9594.72780
EggplantRaw Eggplant1801.62NA4.62804.64NA48045806403.21846
Cumin SeedCumin Seed Spices12411.16NA88.54884.44NA66523846.932246.410.7
Napa CabbageRaw Chinese Napa Cabbage24061.13NA9.74065.94NA906743818.82817.22950
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob160.24NA3.241540.76NA39913353.7221.33.35389
TomatillosRaw Tomatillos1091.23NA9.73132.4NA60941887.815.63.441432
Frozen Turnip GreensFrozen Turnip Greens, Unprepared26821.3NA34.36148.4NA614418220.52733.862112
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids11393.6NA22.23064.44NA55640568.333802852535
Boiled Lotus RootBoiled and Drained Lotus Root1971.64NA6.81671.67NA59127504.553412.5617
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips6182.96NA1513827.9NA1132885313.21914.41304
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts39.20.81NA3.171903.6NA2161000NA6.541.96201
Boiled Beet GreensBoiled and Drained Beet Greens21114.65NA3512599.5NA7591683316.744639.261651
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.772
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV51.76.7NA6.92241.16NA2328753437819011.21563
Drumstick PodsRaw Drumstick Pods4051.14NA4.866083.5NA67662309.465686.11192
RadicchioRaw Radicchio4137.4NA12.42833NA870656519.647813.52025
Steamed Soybeans SproutsSteamed Sprouted Soybeans3642.04NA8.13704.4NA83321913.761.76.4490
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.68310
Boiled White MushroomsBoiled and Drained White Mushrooms1079NA312142.05NA1554635721335.715.51626
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
Jalapeno PeppersRaw Jalapeno Peppers2070.79NA4.32591.67NA44842766.951.72.41581
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1750.92NA2.71053.33NA22018853401.5369
Baked Red PotatoesBaked Whole Red Potatoes51.71NA4.021610.99NA4143132NA692.3441
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers12333.33NA29.3833NANA1133353323.32003.333173
Boiled OkraBoiled and Drained Okra17501.93NA6.368186.7NA72730689.11369.772104
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt8810.93NA213104.17NA52422869.5263814.522227
CollardsRaw Collards36250.72NA7.3442210.3NA391332820.32663.31400
Flower Clusters BroccoliRaw Flower Clusters Broccoli8570.8NA15.74464.1NA1179580453.64827.141619
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Sprouted Kidney BeansRaw Sprouted Kidney Beans2932.74NA143623.14NA638322410.31036.91564
Chrysanthemum LeavesRaw Chrysanthemum Leaves24382.85NA4866719.6NA1125118136.25245814.81904
Frozen SpinachUnprepared Frozen Spinach22242.5NA32.6129312NA845596610312769.661555
Spaghetti Winter SquashRaw Spaghetti Winter Squash3710.6NA51942NA19417424.842743.061477
OnionsRaw Onions2880.4913.82.631251.6NA36318256.25502.131114
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 8000.87NA8.333672.2NA43356676.6766.723.33177
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Dried Rosemary SpicesSpices, rosemary, dried19340.83NA443322.82NA10614436.9575.54.8814
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids5836.54NA183753.04NA1333112525175011.74004
Canned Crushed TomatoesTomatoes, crushed, canned5312.86NA20.33132.86NA50045789.3829064.21398
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash5532.42NA11.65264.53NA84258425.2652.67.632481
Chicory RootsRaw Chicory Roots2850.53NA5.561531.6NA42420144.863472.3556
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Dill SeedDill Seed Spices24851.28NA26.84203NA45419442032.88.5212.6
Stored Common CabbageRaw Stored Common Cabbage9790.48NA11.73133.3NA479512518.83753.751928
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids32.80.231482.951230.67NA37711154.115983.2677
Canned Hearts Of PalmHearts of palm, canned10362.38NA5667925NA1161316112.5760720.51611
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips18291.9NA253435.7NA457308615.72715.31301
WaxgourdRaw Waxgourd7310.88NA15.43852.23NA7312317.7426923.53696
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2132.2NA16.62993.02NA52150485.93073.843.2
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt48.80.79NA2.62611.73NA24430185.5731.95470
Red Leaf LettuceRaw Red Leaf Lettuce12691.08NA464627.8NA1077719257.79627.73678
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods2370.87NA104212.26NA94783955.2615820.32472
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
Canned BeetsCanned Beets, Solids2420.9542429.42744.63NA27423878.0631293.41467
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Grilled Portabella MushroomsMushrooms, portabella, grilled51.76.7NA6.92241.16NA2328753437819011.21563
Ground SageGround Sage Spices26221.2NA44.66794.97NA14416985.8717.57.4612.6
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.97416
White MushroomsRaw White Mushrooms687.23NA11.42051.07NA19557227211114122101
Canned Bamboo ShootsCanned Bamboo Shoots, Solids2113NA8.421054.13NA658210513184172482
Hungarian PeppersRaw Hungarian Peppers2072NA7.932763.5NA50034835.1717.25.171578
Sweet PotatoRaw Sweet Potato1740.88NA3.551451.5NA27319593.53201.74449
Baked Russet PotatoesBaked Whole Russet Potatoes950.562385.631581.2NA37428952.6373.71.84392
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves10243.17NA769058.45NA18811042921.41904.762203
Frozen OkraFrozen Okra, Unprepared13501.4NA9.571714.6NA700351710508.831514
Boiled Frozen Green Snap BeansDrained Boiled Frozen Green Snap Beans without Salt 7501.05NA11.83395.14NA51828397.14184.31633
Dried Coriander LeafDried Coriander Leaf Spices22333.2NA76124411.4NA862800452.53788.4613
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared10770.73NA15.63465.65NA9624077544629.231759
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481
Yellow Snap BeansRaw Yellow Snap Beans5971.1NA16.84033.45NA61333719.68973.871456
Boiled DockBoiled and Drained Dock9502.85NA5222257.58NA1300802522.5754.252340
Minerals in Whole Legumes, Vegetables, Spices & Nuts sorted by name per 500 kcal
In the above table you can find and compare the amount of minerals per 500 calories in whole legumes, vegetables, spices & nuts , sorted by Name.