Boiled CabbageBoiled and Drained Cabbage10430.3721.73.73264.46NA7174261131744.3520120
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote2712.3NA4.62503.52NA60436046.25216.4619460
Jerusalem-artichokesRaw Jerusalem-artichokes960.96NA23.31160.41NA53429384.827.40.825340
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids75.30.66NA2.471301.65NA11611237.5311101.585490.062
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 8000.87NA8.333672.2NA43356676.6766.723.331770.067
White Gourd-flowered Raw White Gourd-flowered 9290.93NA7.143932.36NA46453577.1471.42534120.071
Cooked TaroCooked Taro no Salt63.40.71NA2.541061.6NA26817043.17530.952250.081
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.48140.1
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids84.60.89NA3.151151.7NA1318857.7114626300.1
Sweet PotatoRaw Sweet Potato1740.88NA3.551451.5NA27319593.53201.744490.1
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt48.80.79NA2.62611.73NA24430185.5731.954700.11
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.630.11
Cooked Tree FernCooked Tree Fern no Salt1002.53NA262.56.74NA5062.511.362.53.8811080.11
Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.51731117560.12
ShallotsRaw Shallots2570.61NA8.331462.03NA41723198.3383.32.785540.12
Dried ShallotsFreeze-dried Shallots2630.61NA8.621492.04NA42523718.284.82.772.870.12
Microwaved PotatoesWhole Microwaved Potatoes52.41.6NA5.91291.4NA50021291.9381.73430.12
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1750.92NA2.71053.33NA22018853401.53690.13
Boiled Burdock RootBoiled and Drained Burdock Root2780.51NA4.382221.53NA52820455.122.72.164300.13
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.583790.13
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt28.71.12841.81260.79NA25321781.72231.724420.15
YamRaw Yam720.75NA2.3891.7NA23334582.973812950.16
Frozen Whole OnionsFrozen Whole Onions, Unprepared5140.71NA6.571431.8NA32920295.71431.712890.16
Boiled Lotus RootBoiled and Drained Lotus Root1971.64NA6.81671.67NA59127504.553412.56170.16
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids401NA8.7501.6NA19011807803.88640.16
Cooked Frozen OnionsBoiled and Drained Frozen Onions4820.43NA6.071430.71NA35.718047.141431.616470.16
PotatoesRaw Whole Potatoes780.71NA5.261490.99NA37027602.6391.955150.16
Hawaii Mountain YamRaw Hawaii Mountain Yam1940.82NA3.389.61.8NA25431195.229726080.16
Russet PotatoesRaw Whole Russet Potatoes82.30.65NA5.441460.99NA34826392.5331.61.844970.16
Baked Russet PotatoesBaked Whole Russet Potatoes950.562385.631581.2NA37428952.6373.71.843920.17
Burdock RootRaw Burdock Root2850.53NA5.562641.6NA35421394.8634.72.35560.17
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1600.27NA8.361671.52NA30919944.322562.131790.18
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1710.29NA8.821761.6NA34422244.42712.261640.18
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt2440.46NA7.441152.2NA17917056.425.61.5411260.18
Boiled TurnipsBoiled and Drained Turnips7500.045NA4.12051.6NA59140234.553642.7321270.18
Baked PotatoesWhole Baked Potatoes80.60.63NA5.81511.18NA37628762.1553.81.944030.18
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.033150.18
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3000.72438123006.85NA25026501.6723835.6715220.18
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared2540.45NA7.71232.18NA19318606.1417.51.57240.18
Mustard GreensRaw Mustard Greens21303.06NA30.4593NANA1074711116.73704.6316800.19
White PotatoesRaw Whole White Potatoes65.20.84NA3.771521.05NA44929492.171162.15910.19
Boiled Red CabbageBoiled and Drained Red Cabbage7240.93NA11.42933.84NA569451739.74834.315660.19
Canned Beets with LiquidsCanned Beets Solids and Liquids2321.73NA11.32864.3NA28625368.933754.116360.2
TurnipsRaw Turnips5361.5NA5.361962.4NA482341112.511964.8216410.2
Hearts Of PalmRaw Hearts Of Palm78.32.8NA7.3543.5NANA60978523.046116.23020.2
Cooked NopalesCooked Nopales no Salt54671.63NA16.7156713.6NA533650023.3667731440.2
Lotus RootRaw Lotus Root3041.74NA7.841551.76NA67637574.732702.645340.2
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1930.92NA2.761153.46NA23419013.1331.31.63900.2
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1780.62NA4.741181.75NA21115131.31781.35270.2
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage8000.42NA8.172003.97NA7171421716.746173.3315230.22
Baked White PotatoesBaked Whole White Potatoes54.30.69NA3.481471.03NA40829572.7381.94100.22
Potato SkinRaw Potato Skin2593.65NA281985.2NA32835602.686.237180.22
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1210.76NA4.91212.5NA26917143.852910.994180.23
Portabella MushroomsRaw Portabella Mushrooms686.5NA7.05NA1.57NA245582734232051221100.23
Baked Red PotatoesBaked Whole Red Potatoes51.71NA4.021610.99NA4143132NA692.34410.23
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids84.30.7NA4.5732.85NA15210393.931631.074350.23
Boiled Mustard GreensBoiled and Drained Mustard Greens22692.8NA16.7250NANA808311511.51734.2317650.23
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.061870.23
Boiled Green PeasBoiled and Drained Green Peas1611.03NA9.172323.13NA696161311.3187.14640.23
Butternut Winter SquashRaw Butternut Winter Squash5330.8NA7.783782.24NA36739115.5644.41.679600.23
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt5130.81NA7.53632.15NA33835506.25501.6310980.24
Canned Green Hot Chili PeppersCanned Green Hot Chili Peppers Solids And Liquids1672.4NA123333.3NA40544527.14279294.0522020.24
Canned Red Hot Chili PeppersCanned Red Hot Chili Peppers Solids And Liquids1672.4NA123333.3NA40544527.14279294.0522020.24
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables1920.64NA6.31692.9NA39213002.32693.776400.24
Savoy CabbageRaw Savoy Cabbage6481.15NA7.45193.33NA778425916.7519516850.24
KohlrabiRaw Kohlrabi4442.4NA7.43522.57NA8526481133700.5616850.24
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd80.40.76NA3.21792NA27740451.81881.57530.24
Boiled KohlrabiBoiled and Drained Kohlrabi4312.28NA6.93282.45NA776586213.83625.3415570.24
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage6251.1NA7.95003.17NA688383314.65004.819170.25
Red PotatoesRaw Whole Red Potatoes71.40.96NA5.21571NA43632503.571292.365780.25
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash3820.76NA8.243822.15NA39738685.9441.613190.25
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt3930.77NA8.33842.16NA40239026.2535.71.57400.26
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes540.6NA6.4684.61.42NA20022081.541541.926370.26
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils69.31.67NA15.31732.5NA75714062.9749.57.923400.26
Green Hot Chili PeppersRaw Green Hot Chili Peppers2252.18NA153132.96NA57542506.2587.53.7510970.26
Acorn Winter SquashRaw Acorn Winter Squash4130.81NA8.754002.1NA45043386.2537.51.6310970.26
Sprouted LentilsRaw Sprouted Lentils1181.66NA151752.4NA81615192.83527.123180.27
Boiled CardoonBoiled and Drained Cardoon1636NANA16.69773.02NA523890922.740004.121240.27
Yambean Raw Yambean 1580.63NA7.91580.79NA23719749.252.62.111850.28
Boiled Yardlong BeanBoiled and Drained Yardlong Bean4680.5NA10.44472.14NA60630851642.63.839310.28
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions2860.34NA5.361071.27NA33919297.142141.2516470.29
Baked Sweet PotatoSweet Potato Baked in skin, flesh only2110.89NA3.831502.76NA30026391.12001.784210.29
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared2930.33NA5.71211.28NA37921386.92071.215860.29
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1301.24NA9.963015.1NA52823178.13693.22730.3
GarlicRaw Garlic6071NA5.7845.6NA513134647.7573.91970.3
Boiled Swiss ChardBoiled and Drained Swiss Chard14504.08NA56.521508.35NA8251372522.544758.2523160.3
Boiled SalsifyBoiled and Drained Salsify3460.51NA4.041321.54NA41220814.41182.25960.3
Coriander LeavesRaw Coriander Leaves14574.9NA38.55659.26NA10431132619.610001120050.3
BeetsRaw Beets1860.87NA9.32673.83NA46537798.149074.0710180.31
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas1540.67NA9.741411.8NA4947056.44624.35100.31
Boiled BeetsBoiled and Drained Beets1820.84NA8.982613.7NA43234667.958753.989890.32
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV40911.4NA9.12053.23NA2727101825911362520940.32
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini40911.4NA9.12053.23NA2727101825911362520940.32
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids78.70.77NA4.455.62.85NA1168943.71810.743360.32
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli5890.61NA112324NA875253612.5196516200.32
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli9110.77NA113575.8NA9823214344295.3616200.32
CardoonRaw Cardoon20596.8NA20.612357.53NA676117655.95000527650.32
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1330.94NA9.332673.87NA53319578.11382.63450.32
LeeksRaw Leeks4840.98NA17.22303.94NA28714758.21640.986800.33
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids4430.8NA8.21590.81NA25023307.9524664.439980.33
Minerals in Top 100 Whole Vegetables with the lowest Saturated Fat content per 500 kcal
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by least amount of Saturated Fat per 500 calories.
Top 5 whole vegetables with least amount of saturated fat per 500 calories are:
- Boiled and Drained Cabbage
- Boiled and Drained Fruit Chayote
- Raw Jerusalem-artichokes
- Canned Harvard Beets Solids and Liquids
- Boiled and Drained White Gourd-flowered