ParsnipsRaw Parsnips2400.8NA3.931933.73NA47325001266.73.93530
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids4831.33NA16.52506.37NA50018173555674.51512
ParsleyFresh Parsley19172.07NA866942.22NA80676941.4778151218
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.5258
Black PepperBlack Pepper Spices8822.656819.334125.4NA31526479.76402.3725
Lemon Grass Raw Lemon Grass 3281.34NA41.330326.4NA51036523.5430.311.3356
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob160.24NA3.241540.76NA39913353.7221.33.35389
Baby Zucchini SquashRaw Baby Zucchini Squash5002.3NA197864.67NA2214109297.1471.419.82208
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash6752.58NA96005.33NA97548005259.752343
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.45496
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage11431.04NA10.73575.46NA1393803614.33216.433401
Kelp SeaweedRaw Kelp Seaweed19531.5NA3314072.33NA48810358.14270914.3949
ArugulaRaw Arugula32001.52NA299406.4NA1040738065409.41834
Boiled Young Pods With Seeds CowpeasBoiled and Drained Young Pods With Seeds Cowpeas8091.04NA10.36033.22NA721288210.3443.531316
White PotatoesRaw Whole White Potatoes65.20.84NA3.771521.05NA44929492.171162.1591
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.1815
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods2370.87NA104212.26NA94783955.2615820.32472
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids1690.78NA8.681321.57NA49377912.520074.85605
Chrysanthemum LeavesRaw Chrysanthemum Leaves24382.85NA4866719.6NA1125118136.25245814.81904
Portabella MushroomsRaw Portabella Mushrooms686.5NA7.05NA1.57NA24558273423205122110
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote2712.3NA4.62503.52NA60436046.25216.461946
Frozen SuccotashFrozen Succotash, Unprepared860.34NA5.051291.6NA41915863.232422.53398
Canned BeetsCanned Beets, Solids2420.9542429.42744.63NA27423878.0631293.41467
Canned Hot Pickled PeppersPeppers, hot pickled, canned13861.02NA7.271361.2NA29525689.1325002.052050
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Yautia Raw Yautia 461.3NA51220.95NA26030513.571072.55373
UV Exposed White MushroomRaw White Mushroom Exposed to UV687.23NA11.42051.07NA19557227211114122101
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1000NANA3.64NANANANANANA68NA444
CarrotsRaw Carrots4020.55393.661461.74NA42739021.28412.931077
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt3930.77NA8.33842.16NA40239026.2535.71.5740
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Canned Bamboo ShootsCanned Bamboo Shoots, Solids2113NA8.421054.13NA658210513184172482
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Dried PepeaoPepeao, dried1908.5NA10.32451.93NA19511887611712.618.7
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked3062.1NA192502.9NA7786056143063.92621
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
Frozen OkraFrozen Okra, Unprepared13501.4NA9.571714.6NA700351710508.831514
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
Ground CinnamonGround Cinnamon Spices20280.69NA1712135.4NA1308726.2820.23.721.4
Boiled KohlrabiBoiled and Drained Kohlrabi4312.28NA6.93282.45NA776586213.83625.341557
Canned PimentoPimento, canned1301.07NA36.51302NA37034354.353044.132024
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.2264
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.14242
Boiled WaxgourdBoiled and Drained Waxgourd6430.79NA13.63572NA6071797.143821213431
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1750.92NA2.71053.33NA22018853401.5369
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared10770.73NA15.63465.65NA9624077544629.231759
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes390.26NA1.23640.42NA18011321.1434.20.87128
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
Boiled ButterburBoiled and Drained Butterbur36883.7NA6.255009.75NA4382212556.32505.636044
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Vanilla ExtractVanilla extract190.13NA0.21210.4NA10.4257015.60.1991
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3000.72438123006.85NA25026501.6723835.671522
Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled5003.05NA4.11431NA554594612.5140893.931634
Sprouted PeasRaw Sprouted Peas1451.1NA9.12261.77NA66515362.480.64.23251
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.5286
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Boiled Green Snap BeansBoiled and Drained Green Snap Beans6290.81NA9.32574.07NA41420862.8614.33.571275
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
White PepperWhite Pepper Spices4481.54NA241527.26NA2971235.248.451.919.3
Grape LeavesRaw Grape Leaves19522.23NA1451115.3NA48914624.8448.43.6394
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
Garden CressRaw Garden Cress12662.66NA20.35948.64NA11889469142193.61397
Baked Winter SquashBaked All Varieties Winter Squash2971.1NA5.951762.53NA25732575.413.52.971206
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage9790.48NA11.73133.3NA479512518.83753.751928
Sesbania FlowerRaw Sesbania Flower352NANA15.6222NANA556340716.7278NA1696
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids42142.96NA547149.9NA75050362598938.23382
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
Boiled Yardlong BeanBoiled and Drained Yardlong Bean4680.5NA10.44472.14NA60630851642.63.83931
Boiled PumpkinBoiled and Drained Pumpkin3752.28NA14.32252.23NA75057505255.752342
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345
Toasted Dried CoconutToasted Dried Coconut Meat230.69NA2.8677.72.37NA178468NA31.31.730.84
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.08183
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids1701NA9.621602.5NA50094312.3856.6811
Yellow Snap BeansRaw Yellow Snap Beans5971.1NA16.84033.45NA61333719.68973.871456
Boiled Green Sweet PeppersBoiled and Drained Green Sweet Peppers1611.16NA8.21792.05NA32129645.3635.72.141641
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts39.20.81NA3.171903.6NA2161000NA6.541.96201
Water ConvolvulusRaw Water Convolvulus 20260.61NA4418684.2NA1026821123.729744.742433
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol26.80.027NA0.458.930.009NA00026.80.089764
Romaine LettuceRaw Cos Or Romaine Lettuce9711.4NA28.54124.56NA882726511.82356.762783
Fiddlehead FernsRaw Fiddlehead Ferns4714.7NA19.35007.5NA14855441NA14.712.21304
Microwaved White MushroomsMushrooms, white, microwaved85.75.3NA4.72000.91NA1814697125724310.41265
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes35.70.4NA2.277.40.63NA28913420.6951.13183
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1000NANA3.64NANANANANANA85.2NA441
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
Butternut Winter SquashRaw Butternut Winter Squash5330.8NA7.783782.24NA36739115.5644.41.67960
Steamed Sweet Potato LeavesSweet potato leaves, cooked, steamed, without salt4710.47NA96863.27NA5714457131003.71274
Bamboo ShootsRaw Bamboo Shoots2413.5NA9.2655.64.85NA10939870157420.41685
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Boiled Potherb JuteBoiled and Drained Potherb Jute28513.45NA42.48381.66NA97374321214910.71178
Minerals in Spices, Vegetables, Legumes, Cereals & Nuts sorted by name per 500 kcal
In the above table you can find and compare the amount of minerals per 500 calories in all spices, vegetables, legumes, cereals & nuts , sorted by Name.