Boiled ButterburBoiled and Drained Butterbur36883.7NA6.255009.75NA4382212556.32505.636044
Extra Sweet PineappleRaw Extra Sweet Pineapple1271.1NA2.751188NA78.410590.989.81.18840
Honeydew MelonsRaw Honeydew Melons83.30.33NA2.361390.38NA15331679.722501.251248
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219
Ground MaceGround Mace Spices2652.6NA14.61721.58NA1164872.8484.22.428.6
Canned Green PeasCanned Green Peas Solids1450.59NA6.91232.2NA486125412.314.55.14592
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt6500.95NA22.53255NA47527251062757.252333
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added31.60.3NA2.661460.42NA40511774.43192.9485
Boiled CeleryBoiled and Drained Celery11671NA11.73332.94NA694788927.825283.92614
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared1740.65NA6.61671.7NA41014722.783263.13570
Beet GreensRaw Beet Greens26594.34NA58.415918.9NA9321731820.551368.642069
Sprouted LentilsRaw Sprouted Lentils1181.66NA151752.4NA81615192.83527.12318
White Icicle RadishesRaw White Icicle Radishes9643.54NA28.63211.18NA100010000255714.643406
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Orange PeelRaw Orange Peel8300.47NA4.12113NANA10810935.1515.51.3374
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Canned Cranberry-orange RelishCranberry-orange relish, canned310.11NA0.5611.2NANA22.5107NA90NA149
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared3533.24NA10.727914NA8531897NA010.41308
Oyster MushroomsRaw Oyster Mushrooms45.53.7NA202731.7NA1818636439.427311.71351
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin6001.73NA12.36335.77NA123388006.67100113174
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids1971.14NA11.32394.93NA50020077.75284.5572
Baked PotatoesWhole Baked Potatoes80.60.63NA5.81511.18NA37628762.1553.81.94403
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Green SoybeansRaw Green Soybeans6700.44NA122211.86NA66021095.1513.37230
ArugulaRaw Arugula32001.52NA299406.4NA1040738065409.41834
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283
Dried Thyme SpicesSpices, thyme, dried34241.56NA22439914.3NA36414758.331001114
KohlrabiRaw Kohlrabi4442.4NA7.43522.57NA8526481133700.561685
Banana PepperRaw Banana Pepper2591.74NA8.53151.85NA59347415.562414.631700
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob160.24NA3.241540.76NA39913353.7221.33.35389
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids4262.7NA352782.1NA33335747.4309446.31646
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1930.92NA2.761153.46NA23419013.1331.31.6390
Boiled BroccoliBoiled and Drained Broccoli5710.87579.573002.77NA9574186235866.431275
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots13253.15NA303508.4NA825460022.54504.752323
Canned SpinachCanned Spinach, Solids with Salt27613.9NA50165213NA957752230.47000101995
Green Snap BeansRaw Green Snap Beans5971.130616.64033.567161334039.68973.871457
Asian PearsRaw Asian Pears47.60.6NA0950.71NA13114401.200.241051
Mammy-appleRaw Mammy-apple1080.84NA6.86157NANA1084615.91470.98845
Red Leaf LettuceRaw Red Leaf Lettuce12691.08NA464627.8NA1077719257.79627.73678
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Dried Basil SpicesSpices, basil, dried48074.5NA193152621NA58856446.4416315.222.2
EndiveRaw Endive15292.9NA24.444112.4NA82492355.964723.22759
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
CardoonRaw Cardoon20596.8NA20.612357.53NA676117655.9500052765
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt2440.46NA7.441152.2NA17917056.425.61.541126
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Canned Bamboo ShootsCanned Bamboo Shoots, Solids2113NA8.421054.13NA658210513184172482
Boiled Dandelion GreensBoiled and Drained Dandelion Greens21211.74NA27.33643.5NA63635154.556674.241361
Potato SkinRaw Potato Skin2593.65NA281985.2NA32835602.686.23718
OkraRaw Okra12421.65NA9.486412NA924453010.61068.81357
BlueberriesRaw Blueberries52.60.5NA2.4652.62.95NA1056750.888.771.4739
Chinese CabbageRaw Chinese Cabbage40380.81NA30.87316.1NA1423969219.225007.33666
Sprouted SoybeansRaw Sprouted Soybeans2751.75NA8.62952.88NA67219842.4657.44.8283
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids42142.96NA547149.9NA75050362598938.23382
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
CeltuceRaw Celtuce10831.1NA15.377819NA10839167253067.52625
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Ground Mustard SeedGround Mustard Seed Spices2620.63NA9.063642.4NA81572620512.865.2
Boiled Green PeasBoiled and Drained Green Peas1611.03NA9.172323.13NA696161311.3187.1464
Canned PimentoPimento, canned1301.07NA36.51302NA37034354.353044.132024
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids22.40.25NA2970.5NA3439855.2215302.4608
Boiled Swiss ChardBoiled and Drained Swiss Chard14504.08NA56.521508.35NA8251372522.544758.252316
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned3951.8NA7.633162.08NA50053685.2614473.162477
Canned Beets with LiquidsCanned Beets Solids and Liquids2321.73NA11.32864.3NA28625368.933754.11636
Lotus RootRaw Lotus Root3041.74NA7.841551.76NA67637574.732702.64534
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips14003.35NA3414178.93NA1650101331518351488
Valencia OrangesRaw Valencia Oranges4080.38NA0.921020.23NA1731827NA00.61881
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Custard-appleRaw Custard-apple149NANA3.589NANA1041891NA20NA354
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Enoki MushroomsRaw Enoki Mushrooms01.45NA15.52161NA1419485129.740.58.81194
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared5291.47NA153827.18NA82464125.9596.182785
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans6571.47NA18.33574.2NA55742715.7435.141275
Canned Onions with LiquidsCanned Onions Solids and Liquids11841.45NA3.421582.7NA73729217.997637.632476
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
BasilFresh Basil38488.37NA69139125NA121764136.528717.62001
Dried Ancho PeppersPeppers, ancho, dried1090.9NA19.42012.28NA35842905.1676.52.5340.3
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved220.24NA1.731110.57NA4201221NA17.72.35303
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.27240
Summer SquashRaw All Varieties Summer Squash4691.6NA115315.47NA118881886.2562.59.062958
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt17922.9NA24.64177.73NA563958318.841.74.381920
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli5890.61NA112324NA875253612.519651620
Pumpkin FlowersRaw Pumpkin Flowers1300NANA23.3800NANA1633576723.3167NA3172
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach22502.37NA29120610.5NA73544418114267.21308
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt9671.23NA344336.83NA600306706400123169
Bartlett PearsRaw Bartlett Pears71.40.62NA1.547.60.29NA87.38020.797.940.63668
Canned Papaya NectarPapaya nectar, canned87.70.11NA326.30.11NA02722.63441.3746
Green Leaf LettuceRaw Green Leaf Lettuce12000.97NA28.74338.33NA96764672093363166
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.97416
Caraway SeedCaraway Seed Spices10351.37NA24.43871.95NA85320291825.58.2615
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared43.2NANA2.22NANANANA1176NA1173NA204
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans2882.64NA13.53483NA57629399.11066.671353
Boiled CarrotsBoiled and Drained Carrots4290.246794.861432.2NA4293357108292.861288
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1670.78NA4.672172.1NA2333567583.31.671518
Steamed Sweet Potato LeavesSweet potato leaves, cooked, steamed, without salt4710.47NA96863.27NA5714457131003.71274
Bamboo ShootsRaw Bamboo Shoots2413.5NA9.2655.64.85NA10939870157420.41685
Minerals in Whole Vegetables, Cereals, Nuts, Fruits, Legumes & Spices sorted by name per 500 kcal
In the above table you can find and compare the amount of minerals per 500 calories in whole vegetables, cereals, nuts, fruits, legumes & spices , sorted by Name.