Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63143
Dried ShallotsFreeze-dried Shallots2630.61NA8.621492.04NA42523718.284.82.772.87144
Dried Pasilla PeppersPeppers, pasilla, dried1410.61NA14.21882.3NA38732204.641292.0321.5145
Sun-dried Chile PeppersSun-dried Hot Chile Peppers69.40.35NA9.321361.27NA24528865.41401.5711154
Dried LeeksFreeze-dried Leeks5611.02NA122514.1NA53937388.8854.51.033.1156
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2132.2NA16.62993.02NA52150485.93073.843.2159
Dried ChivesFreeze-dried Chives13071.1NA3210292.17NA8334759151138.233.2161
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.4814163
Dried PepeaoPepeao, dried1908.5NA10.32451.93NA19511887611712.618.7168
Dried Shiitake MushroomsMushrooms, shiitake, dried18.68.72NA2.92232NA497259178221316169
Dried SpirulinaDried Spirulina Seaweed20710.5NA493363.28NA203235012.418073.458.07172
Dried Ancho PeppersPeppers, ancho, dried1090.9NA19.42012.28NA35842905.1676.52.5340.3178
Dried Oriental RadishesRadishes, oriental, dried11613NA12.43140.99NA37664461.35133.9336.3185
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared890.141071.8270.58NA953684.654770.799194
Sun-dried TomatoesTomatoes, sun-dried2132.76NA17.63763.58NA690664110.72073.8628.2194
Frozen Potato PuffsFrozen Potato Puffs, Unprepared36.50.21NA1.32450.31NA1806940.8412020.73176281
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1710.29NA8.821761.6NA34422244.42712.26164294
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared43.2NANA2.22NANANANA1176NA1173NA204309
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1600.27NA8.361671.52NA30919944.322562.13179309
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared177NANA1.24NANANANA770NA776NA196311
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187313
EppawRaw Eppaw3670.78NA3.831073.65NA55011333403.83200333
GarlicRaw Garlic6071NA5.7845.6NA513134647.7573.9197336
Green SoybeansRaw Green Soybeans6700.44NA122211.86NA66021095.1513.37230340
Cooked TaroCooked Taro no Salt63.40.71NA2.541061.6NA26817043.17530.95225352
Boiled Green SoybeansBoiled and Drained Green Soybeans5140.41NA8.872131.8NA56019114.9649.63.23243355
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared940.74NA8.451983.17NA43915861321.65.7231360
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed26.30.064NA1.77450.43NA86.5726NA790.56297376
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1330.48NA8.371892.66NA39417127.951972.4248379
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 870.7NA8.031893NA462142013195.38250379
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3282.1NA1.63844.53NA86422682.4568.4269400
Sprouted PeasRaw Sprouted Peas1451.1NA9.12261.77NA66515362.480.64.23251403
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1301.24NA9.963015.1NA52823178.13693.2273407
Sauteed Yellow OnionsOnions, yellow, sauteed81.30.069NA1.136.60.41NA134541NA48.80.85325407
Sprouted SoybeansRaw Sprouted Soybeans2751.75NA8.62952.88NA67219842.4657.44.8283410
YamRaw Yam720.75NA2.3891.7NA23334582.97381295424
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed34.50.073NA1.334.50.27NA64.75782.673.30.26356431
Hearts Of PalmRaw Hearts Of Palm78.32.8NA7.3543.5NANA60978523.046116.2302435
Boiled SuccotashBoiled and Drained Succotash740.78NA6.62303.34NA50917832.6742.74297435
Young Lima BeansRaw Young Lima Beans1501.4NA142575.38NA60220667.9635.43.45311442
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved220.24NA1.731110.57NA4201221NA17.72.35303442
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.03315446
Root WasabiRaw Root Wasabi5870.71NA4.723171.8NA3672606NA787.43317459
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids78.70.77NA4.455.62.85NA1168943.71810.74336463
Sprouted LentilsRaw Sprouted Lentils1181.66NA151752.4NA81615192.83527.12318472
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1330.94NA9.332673.87NA53319578.11382.6345476
Microwaved PotatoesWhole Microwaved Potatoes52.41.6NA5.91291.4NA50021291.9381.7343476
Fireweed LeavesRaw Fireweed Leaves20831.55NA11.775732.5NA52423984.3716513344485
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils69.31.67NA15.31732.5NA75714062.9749.57.92340495
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1750.92NA2.71053.33NA22018853401.5369500
Lemon Grass Raw Lemon Grass 3281.34NA41.330326.4NA51036523.5430.311.3356505
SuccotashRaw Succotash910.94NA9.242423.47NA57118643.0320.23.1369505
Boiled Sprouted PeasBoiled and Drained Sprouted Peas1330.1NA8.522091.66NA12213673.0615.33.98379510
Yautia Raw Yautia 461.3NA51220.95NA26030513.571072.55373510
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379515
Boiled White Sweet CornBoiled and Drained White Sweet Corn10.30.29NA2.841601.1NA47412994.1215.52.8375515
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 6600.69NA5.772682.95NA26321551320.65.3389515
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn15.60.26NA2.341350.87NA40111351.045.23.23382521
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1930.92NA2.761153.46NA23419013.1331.31.6390521
Baked Russet PotatoesBaked Whole Russet Potatoes950.562385.631581.2NA37428952.6373.71.84392526
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob160.24NA3.241540.76NA39913353.7221.33.35389532
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob160.24NA3.241540.76NA39913353.7221.33.35389532
Grape LeavesRaw Grape Leaves19522.23NA1451115.3NA48914624.8448.43.6394538
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash80.60.32NA4.81241.5NA37614253.232422.4398538
Baked PotatoesWhole Baked Potatoes80.60.63NA5.81511.18NA37628762.1553.81.94403538
Frozen SuccotashFrozen Succotash, Unprepared860.34NA5.051291.6NA41915863.232422.53398538
Baked White PotatoesBaked Whole White Potatoes54.30.69NA3.481471.03NA40829572.7381.9410543
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1210.76NA4.91212.5NA26917143.852910.99418549
Young Cowpeas Raw Young Cowpeas 7000.72NA6.12833.1NA294239412.822.25.6429556
Baked Sweet PotatoSweet Potato Baked in skin, flesh only2110.89NA3.831502.76NA30026391.12001.78421556
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids84.30.7NA4.5732.85NA15210393.931631.07435562
Boiled Burdock RootBoiled and Drained Burdock Root2780.51NA4.382221.53NA52820455.122.72.16430568
In Pod Fava BeansRaw In Pod Fava Beans2102.3NA8.81883.76NA73318864.551425.7413568
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt28.71.12841.81260.79NA25321781.72231.72442575
Baked Red PotatoesBaked Whole Red Potatoes51.71NA4.021610.99NA4143132NA692.3441575
Sweet PotatoRaw Sweet Potato1740.88NA3.551451.5NA27319593.53201.74449581
Yellow Sweet CornRaw Yellow Sweet Corn11.60.31NA3.022150.95NA51715703.587.22.67442581
White Sweet CornRaw White Sweet Corn11.60.31NA3.022150.94NA51715703.587.22.6442581
Boiled Green PeasBoiled and Drained Green Peas1611.03NA9.172323.13NA696161311.3187.1464595
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt48.80.79NA2.62611.73NA24430185.5731.95470610
Tomato PasteCanned Tomato Paste2202.23NA182561.84NA506618332.33603.84448610
SalsifyRaw Salsify3660.54NA4.271401.63NA45723174.881222.3470610
Steamed Soybeans SproutsSteamed Sprouted Soybeans3642.04NA8.13704.4NA83321913.761.76.4490617
Green PeasRaw Green Peas1541.1NA9.072042.53NA667150611317.65487617
Ginger RootRaw Ginger Root1001.4NA3.752691.43NA21325944.3881.32.13493625
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack31.60.3NA2.661460.42NA40511774.4317222.9485633
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack31.60.3NA2.661460.42NA40511774.4317222.9485633
Russet PotatoesRaw Whole Russet Potatoes82.30.65NA5.441460.99NA34826392.5331.61.84497633
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added31.60.3NA2.661460.42NA40511774.43192.9485633
Stewed TomatoesStewed Ripe Red Tomatoes1650.6NA6.7951.22NA24115637.628801.14510633
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added31.60.3NA2.661460.42NA40511774.43192.9485633
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas1540.67NA9.741411.8NA4947056.44624.3510641
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1032.5NA13.57122.86NA66020323.8589.76.2487641
Frozen Green PeasFrozen Green Peas, Unprepared1430.81NA9.941692.2NA53299412.37015.32519649
PotatoesRaw Whole Potatoes780.71NA5.261490.99NA37027602.6391.95515649
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn71.41.16NA3.576.54.2NA38311883.915912.8508649
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1780.62NA4.741181.75NA21115131.31781.3527658
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids33.30.4NA5.271670.29NA4131020423132.47517667
ParsnipsRaw Parsnips2400.8NA3.931933.73NA47325001266.73.93530667
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack270.151892.11010.46NA2708042.717643.8529676
Minerals in Top 100 Whole Vegetables with the highest Energy content per 500 kcal
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by most amount of Energy per 500 calories.
Top 5 whole vegetables with most amount of energy per 500 calories are:
- Dry Onions Flakes
- Freeze-dried Shallots
- Dried Pasilla Peppers
- Sun-dried Hot Chile Peppers
- Freeze-dried Leeks