FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.8738.7
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.2517.7
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.9510415.6
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.7710015
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.215
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.5313.7
PecansPecans nuts991.7143.61726.38223935815.406.42513.6
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.612.8
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.9312
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.746911.5
Root WasabiRaw Root Wasabi1810.22NA1.46980.55NA113805NA242.39811
In Pod Fava BeansRaw In Pod Fava Beans52.40.57NA2.246.80.94NA1834711.1335.41.410310.6
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.779.5
Green PeasRaw Green Peas35.40.25NA2.146.80.58NA1533462.557.11.761128.08
ArtichokesRaw Artichokes62.40.33NA1.8850.36NA1285240.281330.691207.65
Sweet Potato LeavesRaw Sweet Potato Leaves111NANA1.3799NANA1157201.288.5NA1237.5
Young Cowpeas Raw Young Cowpeas 1790.18NA1.5672.30.79NA756113.265.671.431097.1
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.11006.95
Lotus RootRaw Lotus Root63.80.36NA1.6432.60.37NA1427880.9956.70.551126.95
ParsnipsRaw Parsnips510.17NA0.84410.79NA1015322.55140.841136.95
Yambean Raw Yambean 170.068NA0.85170.085NA25.52130.995.670.231286.95
Young BroadbeansRaw Young Broadbeans310.1NA2.7540.45NA1353541.7710.821155.95
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.4965.95
KaleRaw Kale3600.075NA2.2746.81.3NA784931.28750.551275.8
TaroRaw Taro610.24NA0.7846.80.54NA1198380.9915.60.331005.8
YamRaw Yam240.25NA0.7729.80.56NA7811570.9912.80.34995.8
Chicory GreensRaw Chicory Greens1420.42NA1.2842.50.61NA66.65950.4363.80.61305.67
CollardsRaw Collards3290.065NA0.6738.30.93NA35.43021.84240.31275.67
Hubbard Winter SquashRaw Hubbard Winter Squash200.091NA0.57270.25NA29.84540.719.920.181255.53
Brussels SproutsRaw Brussels Sprouts59.50.099NA232.60.48NA985512.2735.40.61225.4
EpazoteRaw Epazote3900.27NA2.661724.4NA1228971.28611.561265.4
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.811275.4
SuccotashRaw Succotash25.50.26NA2.6680.98NA1605230.855.670.861045.4
Beet GreensRaw Beet Greens1660.27NA3.64990.55NA5810801.283200.541295.24
Serrano PeppersRaw Serrano Peppers15.60.18NA1.2310.27NA56.74320.57140.371285.24
Taro LeavesRaw Taro Leaves1520.38NA3.263.81NA859191.284.250.581215.24
KohlrabiRaw Kohlrabi340.18NA0.57270.2NA65.24960.9928.30.0431295.1
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.581214.96
Yellow Snap BeansRaw Yellow Snap Beans52.40.098NA1.4735.40.3NA542960.858.50.341284.8
Banana PepperRaw Banana Pepper200.13NA0.65240.14NA45.43630.4318.40.351304.8
Burdock RootRaw Burdock Root580.11NA1.13540.33NA72.34370.997.10.471144.68
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas920.14NA1.482.20.44NA923051.285.670.481224.68
Hyacinth-Young beansRaw Hyacinth-Young beans710.067NA1.0556.70.29NA69.53572.132.830.521254.68
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.374.68
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.51244.68
SalsifyRaw Salsify850.13NA0.9932.60.38NA1065391.1328.30.541094.68
Green CauliflowerRaw Green Cauliflower46.80.058NA1.0328.30.35NA884250.8532.60.911274.54
Drumstick PodsRaw Drumstick Pods42.50.12NA0.5163.80.37NA716530.9959.50.641254.54
Mustard GreensRaw Mustard Greens1630.23NA2.3245.4NANA82.25441.2828.30.351294.54
OkraRaw Okra1160.15NA0.8880.81.1NA86.54240.999.920.821274.54
ShallotsRaw Shallots52.40.12NA1.729.80.41NA854731.7170.571134.54
Turnip GreensRaw Turnip Greens2690.5NA1.56440.66NA59.54201.756.70.271274.54
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage680.035NA0.69170.34NA6112091.43930.281304.4
Savoy CabbageRaw Savoy Cabbage49.60.088NA0.5739.70.26NA59.53261.2839.70.381294.4
Witloof ChicoryRaw Witloof Chicory270.072NA0.34140.14NA372990.282.830.231344.4
EndiveRaw Endive73.70.14NA1.1821.30.6NA39.74450.28311.11334.4
Bulb FennelRaw Bulb Fennel69.50.094NA1.03240.27NA715870.9973.70.281284.4
Chrysanthemum LeavesRaw Chrysanthemum Leaves1660.19NA3.2645.41.34NA76.58040.4316711304.25
Garland ChrysanthemumRaw Garland Chrysanthemum1660.19NA3.2545.41.34NA76.5804NA16711304.25
EggplantRaw Eggplant12.80.11NA0.33200.33NA343250.432.830.231314.25
Sweet PotatoRaw Sweet Potato42.50.21NA0.8635.40.37NA66.64780.85780.431104.25
Chinese WaterchestnutsRaw Chinese Waterchestnuts15.60.46NA0.085310.47NA89.38280.99200.711044.25
DockRaw Dock62.40.19NA3.41460.49NA89.35531.285.670.281324.1
WaxgourdRaw Waxgourd270.033NA0.57140.082NA278.50.281570.861364.1
Balsam-pear , PodsRaw Balsam-pear , Pods270.048NA0.61240.13NA444200.287.11.131333.97
BeetsRaw Beets22.70.11NA1.1332.60.47NA56.74610.991110.51243.97
CarrotsRaw Carrots46.80.0644.540.43170.2NA49.64540.14980.341253.97
Coriander LeavesRaw Coriander Leaves950.32NA2.5370.6NA687391.2865.20.711313.97
Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.881273.97
Mustard SpinachRaw Mustard Spinach2980.11NA2.1315.60.58NA39.76361.1329.80.241313.97
Jalapeno PeppersRaw Jalapeno Peppers170.065NA0.3521.30.14NA373520.574.250.21303.97
Green Snap BeansRaw Green Snap Beans52.40.098271.4635.40.3159542990.858.50.341283.83
Broccoli RaabRaw Broccoli Raab1530.06NA3.03310.56NA1032781.446.81.11313.83
White Sweet CornRaw White Sweet Corn2.830.077NA0.7452.40.23NA1263830.8521.30.641083.83
Enoki MushroomsRaw Enoki Mushrooms00.15NA1.6322.70.11NA1495093.14.250.921253.83
Maitake MushroomsRaw Maitake Mushrooms1.40.36NA0.43140.084NA1052893.11.41.061283.83
Chinese BroccoliRaw Chinese Broccoli1490.091NA0.8427NANA6138829.920.581313.7
BroccoliRaw Broccoli66.60.069NA1.0329.80.3NA944483.5446.80.581273.7
Spring Or Scallions OnionsRaw Spring Or Scallions Onions1020.12NA2.128.30.23NA52.43910.8522.70.551273.7
Edible Podded PeasRaw Edible Podded Peas610.11NA2.95340.35NA752830.995.670.381263.7
CabbageRaw Cabbage56.70.0271.40.67170.239.84372410.4325.50.261313.54
ChivesRaw Chives1300.22NA2.2759.50.53NA82.24201.284.250.791283.54
Hawaii Mountain YamRaw Hawaii Mountain Yam370.16NA0.62170.34NA485930.9918.40.381153.54
Shiitake MushroomsRaw Shiitake Mushrooms2.830.2NA0.5828.30.33NA1594318.0812.81.461273.54
Potato SkinRaw Potato Skin42.50.6NA4.632.60.85NA545850.43140.51183.54
Welsh OnionsRaw Welsh Onions25.50.099NA1.7332.60.19NA69.53010.85240.741283.4
White PotatoesRaw Whole White Potatoes12.80.16NA0.7429.80.21NA885770.4322.70.411163.4
Flower Clusters BroccoliRaw Flower Clusters Broccoli680.064NA1.2535.40.32NA944614.2538.30.571293.26
Broccoli LeavesRaw Broccoli Leaves680.064NA1.2535.40.32NA944614.2538.30.571293.26
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage66.60.033NA0.7921.30.23NA32.63491.2825.50.261313.26
Stored Common CabbageRaw Stored Common Cabbage66.60.033NA0.7921.30.23NA32.63491.2825.50.261313.26
Oyster MushroomsRaw Oyster Mushrooms4.250.35NA1.925.50.16NA1705953.725.51.11263.26
RutabagasRaw Rutabagas610.045NA0.6228.30.19NA754320.99170.341273.26
Bamboo ShootsRaw Bamboo Shoots18.40.27NA0.714.250.37NA83.67561.135.671.561293.1
NopalesRaw Nopales2320.074NA0.8473.70.65NA22.73640.9929.80.351333.1
Coconut MilkRaw Coconut Milk22.70.38NA2.3252.41.3NA1423738.821.30.95963.1
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.751303.1
AsparagusRaw Asparagus340.27NA3.03200.22NA73.72863.262.830.771322.98
Red CabbageRaw Red Cabbage63.80.024NA1.1322.70.348.542.53440.8538.30.311282.98
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.64832.98
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Fiber content per 5 oz
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by most amount of Fiber per 5 ounces.
Top 5 fresh nuts & vegetables with most amount of fiber per 5 ounces are:
- Flaxseed
- Almonds
- Raw Grape Leaves
- Raw Fireweed Leaves
- Raw Pistachio Nuts