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
BlueberriesRaw Blueberries52.60.5NA2.4652.62.95NA1056750.888.771.4739
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
White Gourd-flowered Raw White Gourd-flowered 9290.93NA7.143932.36NA46453577.1471.4253412
Red PotatoesRaw Whole Red Potatoes71.40.96NA5.21571NA43632503.571292.36578
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt8002.33NA3043311NA63332676.6786336.673156
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV686.5NA7.052271.57NA24558273423205122110
Napa CabbageRaw Chinese Napa Cabbage24061.13NA9.74065.94NA906743818.82817.22950
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3282.1NA1.63844.53NA86422682.4568.4269
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens26212.6NA33.44488.2NA586386220.72597.071559
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
Chicory GreensRaw Chicory Greens21746.4NA19.66529.33NA102291306.529789.132000
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Onion PowderOnion Powder Spices5630.87NA5.71661.9NA4721444211075.947.9
Frozen Green PeasFrozen Green Peas, Unprepared1430.81NA9.941692.2NA53299412.37015.32519
Bulb FennelRaw Bulb Fennel7901.06NA11.82743.1NA806667711.38393.231455
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids31.30.441413.21250.26NA39812814.716642.8635
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote2712.3NA4.62503.52NA60436046.25216.461946
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids401NA8.7501.6NA19011807803.8864
Boiled BeetsBoiled and Drained Beets1820.84NA8.982613.7NA43234667.958753.98989
Hawaii Mountain YamRaw Hawaii Mountain Yam1940.82NA3.389.61.8NA25431195.22972608
Tomato PasteCanned Tomato Paste2202.23NA182561.84NA506618332.33603.84448
Balsam-pear , PodsRaw Balsam-pear , Pods5591NA12.65002.6NA91287065.914723.52766
Navel OrangesRaw Navel Oranges4390.4NA1.331120.3NA2351694010.20.82877
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
FigsRaw Figs2360.47NA2.51150.86NA9515681.356.761535
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
Morel MushroomsRaw Morel Mushrooms69410NA1963069.47NA3129662935.533932.71445
Canned Summer Squash, Zucchini, Italian StyleSquash, summer, zucchini, italian style, canned2931.7NA11.72414.14NA50047246.964484.51562
Dishcloth GourdRaw Dishcloth Gourd5000.88NA93502.3NA80034755751.752346
Russet PotatoesRaw Whole Russet Potatoes82.30.65NA5.441460.99NA34826392.5331.61.84497
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
RosemaryFresh Rosemary12101.15NA25.43473.66NA2522550NA993.55259
Canned Green Chili PeppersPeppers, chili, green, canned857NANA31.795NANA26226907.1494522.142220
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV40911.4NA9.12053.23NA272710182591136252094
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
Winter SquashRaw All Varieties Winter Squash4121.04NA8.532062.4NA33851475.9593.11320
Cooked Taro ShootsCooked Taro Shoots no Salt5003.36NA14.62864.64NA9291228635.771.419.33404
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli9110.77NA113575.8NA9823214344295.361620
Pumpkin LeavesRaw Pumpkin Leaves10263.5NA58.410009.34NA27371147423.72895.262444
SpinachRaw Spinach21522.83NA59171719.5NA10651213021.7171711.51987
Frozen Green Snap BeansUnprepared Frozen Green Snap Beans6360.74NA133335.6NA48528189.145.53.941363
Green Anjou PearsRaw Green Anjou Pears83.30.58NA1.8530.36NA9896207.580.76631
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple39.20.52NA2.35167NANA12727250.98590.49839
LimesRaw Limes5501.1NA101000.13NA30017006.6733.31.831471
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.2238
Celery SeedCelery Seed Spices22541.75NA57.35619.65NA698178615.42048.847.7
Garlic PowderGarlic Powder Spices1190.81NA8.531161.48NA625180236914.59.74
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.06285
Frozen CarrotsFrozen Carrots, Unprepared5001.03NA6.11672.38NA45832649.729444.61251
Minerals in Whole Vegetables, Legumes, Cereals, Fruits, Nuts & 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, legumes, cereals, fruits, nuts & spices , sorted by Name.