Onions FlakesDry Onions Flakes3640.59NA2.21301.97NA42922997.129.82.685.57495
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83493
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221489
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510459
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.83455
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83445
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83441
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3434
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8422
Dried Shiitake MushroomsMushrooms, shiitake, dried15.67.32NA2.441871.67NA417217465.318.41113.5420
Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63411
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232398
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328384
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared65.20.1781.3200.42NA69.52693.43490.5172.6366
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6366
Frozen Potato PuffsFrozen Potato Puffs, Unprepared18.40.11NA0.6722.70.16NA913500.436070.3789252
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.179241
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans73.70.12NA3.8476.50.7NA14291621180.9882.2230
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared20NANA1.02NANANANA540NA539NA94230
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared80.8NANA0.57NANANANA352NA354NA89.3228
CassavaRaw Cassava22.70.14NA0.3829.80.54NA38.33840.99200.4884.6227
EppawRaw Eppaw1560.33NA1.6345.41.55NA2344821.28171.6385213
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.6483211
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496208
Cooked TaroCooked Taro no Salt25.50.28NA1.0242.50.64NA1086861.2821.30.3890201
Boiled Green SoybeansBoiled and Drained Green Soybeans2060.17NA3.54850.71NA2247642201.397200
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.2491197
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed9.920.024NA0.67170.16NA32.6274NA29.80.21112189
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 32.60.26NA3711.12NA1735324.87.1294187
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared49.60.18NA3.13711NA1476412.9873.70.8993187
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1160.75NA0.571361.6NA3068040.85202.9895177
Sprouted PeasRaw Sprouted Peas510.39NA3.279.40.62NA2345400.8528.31.588.3176
Boiled Young Lima BeansBoiled and Drained Young Lima Beans45.40.43NA3.471051.77NA1848082.83241.195174
Sauteed Yellow OnionsOnions, yellow, sauteed28.30.024NA0.3812.80.14NA46.8189NA170.3113174
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.6698173
YamRaw Yam240.25NA0.7729.80.56NA7811570.9912.80.3499167
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed11.30.024NA0.4311.30.088NA21.31900.85240.085117164
Hearts Of PalmRaw Hearts Of Palm25.50.91NA2.414NANA19825600.99205.399163
Boiled SuccotashBoiled and Drained Succotash240.25NA2.15751.1NA1665810.85240.8997163
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved7.10.077NA0.5535.40.18NA135391NA5.670.7597160
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.1100160
TaroRaw Taro610.24NA0.7846.80.54NA1198380.9915.60.33100159
Root WasabiRaw Root Wasabi1810.22NA1.46980.55NA113805NA242.398155
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids240.24NA1.35170.87NA35.42741.1355.30.23103153
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495150
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans39.70.28NA2.7879.41.15NA1595832.4410.78103149
Microwaved PotatoesWhole Microwaved Potatoes15.60.47NA1.7638.30.41NA1496340.5711.30.51102149
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100146
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797143
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt49.60.26NA0.7729.80.94NA62.45340.8511.30.43104142
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100140
SuccotashRaw Succotash25.50.26NA2.6680.98NA1605230.855.670.86104140
Boiled Sprouted PeasBoiled and Drained Sprouted Peas370.028NA2.37580.46NA343800.854.251.1105139
Yautia Raw Yautia 12.80.36NA1.4340.26NA72.38480.9929.80.71104139
Boiled White Sweet CornBoiled and Drained White Sweet Corn2.830.081NA0.78440.3NA1303571.134.250.77103137
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1810.19NA1.673.70.81NA72.35933.545.671.46107137
Chinese WaterchestnutsRaw Chinese Waterchestnuts15.60.46NA0.085310.47NA89.38280.99200.71104137
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn4.250.069NA0.64370.24NA1093090.281.40.88104136
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared52.40.25NA0.75310.94NA63.85170.858.50.44106136
Baked Russet PotatoesBaked Whole Russet Potatoes25.50.15641.542.50.32NA1017800.71200.5106135
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob4.250.065NA0.86410.2NA1063560.995.670.89104133
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob4.250.065NA0.86410.2NA1063560.995.670.89104133
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.95104132
Baked PotatoesWhole Baked Potatoes21.30.17NA1.5339.70.31NA997580.57140.51106132
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash21.30.085NA1.2632.60.4NA993760.8563.80.64105132
Frozen SuccotashFrozen Succotash, Unprepared22.70.089NA1.33340.42NA1114180.8563.80.67105132
Baked White PotatoesBaked Whole White Potatoes140.18NA0.9138.30.27NA1067710.719.920.5107130
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack310.2NA1.26310.64NA69.54420.99750.26108129
Young Cowpeas Raw Young Cowpeas 1790.18NA1.5672.30.79NA756113.265.671.43109128
Baked Sweet PotatoSweet Potato Baked in skin, flesh only540.23NA0.9838.30.7NA76.56730.28510.45107128
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids21.30.18NA1.1318.40.72NA38.32620.99410.27110126
In Pod Fava BeansRaw In Pod Fava Beans52.40.57NA2.246.80.94NA1834711.1335.41.4103125
Boiled Burdock RootBoiled and Drained Burdock Root69.50.13NA1.155.30.38NA1325101.285.670.54107125
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt7.10.27700.44310.2NA62.45370.435.670.43109123
Baked Red PotatoesBaked Whole Red Potatoes12.80.25NA0.9939.70.25NA102773NA170.57109123
White Sweet CornRaw White Sweet Corn2.830.077NA0.7452.40.23NA1263830.8521.30.64108122
Yellow Sweet CornRaw Yellow Sweet Corn2.830.077NA0.7452.40.23NA1263830.8521.30.65108122
Sweet PotatoRaw Sweet Potato42.50.21NA0.8635.40.37NA66.64780.85780.43110122
Boiled Green PeasBoiled and Drained Green Peas38.30.25NA2.255.30.74NA1663842.74.251.7110119
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt11.30.18NA0.61140.4NA56.77021.28170.45109116
SalsifyRaw Salsify850.13NA0.9932.60.38NA1065391.1328.30.54109116
Tomato PasteCanned Tomato Paste510.52NA4.2259.50.43NA11814377.583.60.89104116
Green PeasRaw Green Peas35.40.25NA2.146.80.58NA1533462.557.11.76112115
Steamed Soybeans SproutsSteamed Sprouted Soybeans83.60.47NA1.86851NA1915030.85141.47113115
Ginger RootRaw Ginger Root22.70.32NA0.85610.32NA485880.9918.40.48112113
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added7.10.068NA0.632.60.095NA912640.994.250.65109112
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack7.10.068NA0.632.60.095NA912640.993860.65109112
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added7.10.068NA0.632.60.095NA912640.994.250.65109112
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack7.10.068NA0.632.60.095NA912640.993860.65109112
Russet PotatoesRaw Whole Russet Potatoes18.40.15NA1.232.60.22NA785910.577.10.41111112
Stewed TomatoesStewed Ripe Red Tomatoes370.13NA1.521.30.27NA543501.76450.26114112
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans22.70.55NA31570.63NA1464490.85201.37108111
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas340.15NA2.15310.4NA1091561.41020.95113111
Frozen Green PeasFrozen Green Peas, Unprepared310.18NA2.17370.48NA1162172.71531.16113109
PotatoesRaw Whole Potatoes170.16NA1.1532.60.22NA80.86020.578.50.43112109
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn15.60.25NA0.781.40.91NA83.62590.853470.61111109
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin38.30.13NA1.0225.50.38NA45.43260.2838.30.28114108
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids7.10.085NA1.135.40.061NA882170.854920.52110106
ParsnipsRaw Parsnips510.17NA0.84410.79NA1015322.55140.84113106
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack5.670.03139.70.4421.30.096NA56.71690.573700.79111105
Minerals in Top 100 Whole Vegetables with the highest Energy content per 5 oz
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by most amount of Energy per 5 ounces.
Top 5 whole vegetables with most amount of energy per 5 ounces are:
- Dry Onions Flakes
- Freeze-dried Shallots
- Dried Pasilla Peppers
- Sun-dried Hot Chile Peppers
- Freeze-dried Leeks