Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.57832
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2804
Ground NutmegGround Nutmeg Spices2611.46NA4.32594.1NA3024962.2722.73.058.83744
Poppy SeedPoppy Seed Spices20382.3NA144929.5NA123310191937118.43744
Ground Mustard SeedGround Mustard Seed Spices3770.91NA135243.47NA1174104629518.48.67.47720
Ground MaceGround Mace Spices3573.5NA19.72312.13NA1566563.831133.2611.6673
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13636
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312632
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3615
Celery SeedCelery Seed Spices25051.94NA63.662410.7NA7751984172279.828.56556
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7551
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911536
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3536
Cumin SeedCumin Seed Spices13201.23NA945194.72NA70725347.372386.811.4532
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716526
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7520
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5520
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7517
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3516
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5513
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5513
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5512
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5509
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.111507
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511506
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7499
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6499
Dried Goji BerriesGoji berries, dried269NANA9.64NANANANANANA422NA10.6495
Onions FlakesDry Onions Flakes3640.59NA2.21301.97NA42922997.129.82.685.57495
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83493
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316492
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813492
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312490
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221489
Fennel SeedFennel Seed Spices16951.5NA26.35469.26NA6902401NA1255.2412.5489
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3486
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3486
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414486
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7486
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915486
Pumpkin Pie SpiceSpices, pumpkin pie spice9670.69NA2819322.5NA1679401373.73.3612485
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6485
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6483
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6483
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3483
Onion PowderOnion Powder Spices5440.84NA5.531601.84NA456139620.31035.747.64483
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2482
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8482
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6481
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715481
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67481
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5481
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4479
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615479
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6479
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7478
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717478
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6476
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817476
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6475
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216475
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717475
Ground GingerGround Ginger Spices1620.68NA2830347.2NA23818717938.35.1614475
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7472
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216472
Caraway SeedCaraway Seed Spices9771.3NA233661.84NA805191517247.814472
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6471
Garlic PowderGarlic Powder Spices1120.76NA81091.4NA587169134854.249.14469
Dried Rosemary SpicesSpices, rosemary, dried18140.78NA41.53122.65NA9913546.52714.5813469
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419466
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6466
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418466
Curry PowderCurry Powder Spice7441.7NA2736111.8NA52016585773.76.6612.5461
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510459
Fenugreek SeedFenugreek Seed Spices2491.57NA47.52711.74NA42010918.93953.5412.5458
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.83455
Red or Cayenne PepperRed or Cayenne Pepper Spice2100.53NA112152.83NA415285512.542.53.511.4451
Ground SageGround Sage Spices23421.07NA406074.44NA12915175.2415.66.6611.3447
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83445
Bay Leaf SpicesSpices, bay leaf11820.59NA6117011.6NA1607503.9732.65.247.7444
Ground TurmericGround Turmeric Spice2381.84NA7829528NA42429488.838.36.3818.2442
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83441
CardamomCardamom Spices5430.54NA2032539.7NA2521586NA25.510.611.7441
SaffronSaffron Spices1570.46NA15.737440.3NA35724447.942101.5517439
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3434
Dill SeedDill Seed Spices21491.1NA233632.6NA39316811728.37.3711432
Golden RaisinsGolden Seedless Raisins910.32NA1.449.60.32NA14310570.99340.5221427
Dark RaisinsDark Seedless Raisins880.393322.54510.4NA13910550.85370.5122424
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8422
Coriander SeedCoriander Seed Spices10051.4NA234682.7NA58017963749.66.6612.6422
Dried Shiitake MushroomsMushrooms, shiitake, dried15.67.32NA2.441871.67NA417217465.318.41113.5420
Seeded RaisinsRaisins, seeded39.70.43NA3.6742.50.38NA10611690.8539.70.2623.5420
White PepperWhite Pepper Spices3761.3NA20.31286.1NA2491034.47.11.616420
Dried TarragonDried Tarragon Spices16150.96NA45.849211.3NA44442816.24885.5311418
Dried Parsley SpicesSpices, parsley, dried16161.1NA31.256714NA6183803206417.78.35414
Dried Zante CurrantsCurrants, zante, dried1250.42NA2.66510.49NA14011010.99610.5225411
Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63411
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125405
Dried SpearmintSpearmint, dried21092.2NA12485316.3NA3912727NA4883.416404
Deglet Noor DatesDates, deglet noor55.30.29NA1.45610.37NA889304.252.830.4129400
Minerals in Top 100 Whole Vegetables, Fruits, Legumes, Cereals & Spices with the highest Energy content per 5 oz
In the above table you can find and compare the amount of minerals in whole vegetables, fruits, legumes, cereals & spices , sorted by most amount of Energy per 5 ounces.
Top 5 whole vegetables, fruits, legumes, cereals & spices with most amount of energy per 5 ounces are:
- Dry-roasted Peanuts, no salt
- Raw Peanuts
- Ground Nutmeg Spices
- Poppy Seed Spices
- Ground Mustard Seed Spices