Onions FlakesDry Onions Flakes5100.83NA3.081832.76NA60132199.9241.73.757.8693
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97691
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4685
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.0214643
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.97637
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97623
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97617
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2607
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522591
Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.219587
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3575
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845558
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339538
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared910.151091.8527.80.59NA973774.764880.71102512
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529512
Frozen Potato PuffsFrozen Potato Puffs, Unprepared25.80.15NA0.9331.80.22NA1274900.68490.52125353
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.53111337
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.37115321
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared27.8NANA1.43NANANANA756NA754NA131321
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared113NANA0.79NANANANA492NA496NA125319
CassavaRaw Cassava31.80.2NA0.5441.70.76NA53.65381.427.80.67118318
EppawRaw Eppaw2180.46NA2.363.52.17NA3276751.8242.3119298
GarlicRaw Garlic3590.59NA3.3749.63.3NA3047962833.72.3116296
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134292
Cooked TaroCooked Taro no Salt35.70.4NA1.4359.50.89NA1519601.829.80.54127282
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.8136280
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127276
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed140.034NA0.93240.23NA45.6383NA41.70.3157264
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 45.60.37NA4.2991.57NA2427446.759.922.8131262
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared69.50.25NA4.4991.4NA2068974.171031.25130262
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.17133248
Sprouted PeasRaw Sprouted Peas71.40.54NA4.51110.87NA3277561.239.72.1124246
Boiled Young Lima BeansBoiled and Drained Young Lima Beans63.50.61NA4.861472.5NA25811313.9733.71.57133244
Sauteed Yellow OnionsOnions, yellow, sauteed39.70.034NA0.54180.2NA65.5264NA240.42159244
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137242
YamRaw Yam33.70.35NA1.0741.70.79NA10916191.4180.48138234
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed160.034NA0.6160.12NA29.82661.233.70.12164230
Hearts Of PalmRaw Hearts Of Palm35.71.28NA3.3520NANA27835841.427.87.4138228
Boiled SuccotashBoiled and Drained Succotash33.70.36NA31051.53NA2328141.233.71.25136228
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved9.920.11NA0.7749.60.26NA189548NA7.941.05136224
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.55139224
TaroRaw Taro85.30.34NA1.165.50.76NA16711731.4220.46140222
Root WasabiRaw Root Wasabi2540.31NA2.041370.78NA1591127NA33.73.2137216
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids33.70.33NA1.9241.22NA49.63831.677.40.32144214
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134210
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans55.60.39NA3.91111.6NA2228163.3757.51.1144208
Microwaved PotatoesWhole Microwaved Potatoes220.66NA2.4653.60.58NA2088870.79160.71143208
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140204
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136200
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt69.50.36NA1.0741.71.3NA87.37481.2160.6146198
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140196
SuccotashRaw Succotash35.70.37NA3.63951.37NA2247321.27.941.2145196
Boiled Sprouted PeasBoiled and Drained Sprouted Peas51.60.04NA3.381.40.64NA47.65321.25.951.55148194
Yautia Raw Yautia 180.51NA1.9447.60.37NA10111871.441.70.99145194
Boiled White Sweet CornBoiled and Drained White Sweet Corn3.970.11NA1.161.50.42NA1835001.65.951.07145192
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 2540.26NA2.221031.14NA1018304.967.942.04150192
Chinese WaterchestnutsRaw Chinese Waterchestnuts220.65NA0.1243.70.66NA12511591.427.80.99146192
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn5.950.097NA0.8951.60.33NA1534330.421.23146191
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared73.40.35NA1.0543.71.3NA89.37241.2120.62149191
Baked Russet PotatoesBaked Whole Russet Potatoes35.70.2189.72.1259.50.45NA14110910.9927.80.69148189
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob5.950.091NA1.257.50.28NA1494981.47.941.25145187
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob5.950.091NA1.257.50.28NA1494981.47.941.25145187
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.33146185
Baked PotatoesWhole Baked Potatoes29.80.23NA2.1455.60.43NA13910620.79200.71149185
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash29.80.12NA1.7745.60.56NA1395261.289.30.89147185
Frozen SuccotashFrozen Succotash, Unprepared31.80.13NA1.8747.60.59NA1555851.289.30.93147185
Baked White PotatoesBaked Whole White Potatoes200.25NA1.2753.60.38NA14910800.99140.69150183
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack43.70.28NA1.7743.70.9NA976191.41050.36151181
Young Cowpeas Raw Young Cowpeas 2500.26NA2.21011.1NA1058554.567.942153179
Baked Sweet PotatoSweet Potato Baked in skin, flesh only75.40.32NA1.3753.60.99NA1079430.471.40.64150179
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids29.80.25NA1.625.81NA53.63671.457.50.38154177
In Pod Fava BeansRaw In Pod Fava Beans73.40.8NA3.0865.51.3NA2566591.649.62144175
Boiled Burdock RootBoiled and Drained Burdock Root970.18NA1.5377.40.54NA1857141.87.940.75150175
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt9.920.37980.6243.70.27NA87.37520.67.940.6153173
Baked Red PotatoesBaked Whole Red Potatoes180.35NA1.455.60.34NA1431082NA240.79152173
White Sweet CornRaw White Sweet Corn3.970.11NA1.0373.40.32NA1775361.229.80.89151171
Yellow Sweet CornRaw Yellow Sweet Corn3.970.11NA1.0373.40.32NA1775361.229.80.91151171
Sweet PotatoRaw Sweet Potato59.50.3NA1.249.60.51NA936691.21090.6153171
Boiled Green PeasBoiled and Drained Green Peas53.60.34NA3.0677.41.04NA2325383.775.952.36155167
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt160.26NA0.85200.56NA79.49821.8240.64153163
SalsifyRaw Salsify1190.18NA1.445.60.53NA1497541.639.70.75153163
Tomato PasteCanned Tomato Paste71.40.72NA5.983.30.6NA165201210.51171.25146163
Green PeasRaw Green Peas49.60.35NA2.965.50.81NA2144843.579.922.46156161
Steamed Soybeans SproutsSteamed Sprouted Soybeans1170.65NA2.61191.4NA2687041.2202.06158161
Ginger RootRaw Ginger Root31.80.45NA1.285.30.45NA67.58241.425.80.67157159
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added9.920.095NA0.8345.60.13NA1273691.45.950.91152157
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack9.920.095NA0.8345.60.13NA1273691.45400.91152157
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added9.920.095NA0.8345.60.13NA1273691.45.950.91152157
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack9.920.095NA0.8345.60.13NA1273691.45400.91152157
Russet PotatoesRaw Whole Russet Potatoes25.80.2NA1.745.60.31NA1098280.799.920.58156157
Stewed TomatoesStewed Ripe Red Tomatoes51.60.19NA2.129.80.38NA75.44902.49030.36160157
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans31.80.77NA4.22200.89NA2046291.227.81.92151155
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas47.60.21NA343.70.55NA15321821431.33158155
Frozen Green PeasFrozen Green Peas, Unprepared43.70.25NA3.0451.60.67NA1633043.772141.63159153
PotatoesRaw Whole Potatoes240.22NA1.645.60.3NA1138430.79120.6157153
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn220.35NA1.121.28NA1173631.24860.85155153
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin53.60.19NA1.4335.70.53NA63.54560.453.60.4159151
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids9.920.12NA1.5749.60.085NA1233041.26890.73154149
ParsnipsRaw Parsnips71.40.24NA1.1757.51.1NA1417443.57201.17158149
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack7.940.04455.60.6229.80.13NA79.42360.795181.1155147
Minerals in Top 100 Whole Vegetables with the highest Energy content per 7 oz
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by most amount of Energy per 7 ounces.
Top 5 whole vegetables with most amount of energy per 7 ounces are:
- Dry Onions Flakes
- Freeze-dried Shallots
- Dried Pasilla Peppers
- Sun-dried Hot Chile Peppers
- Freeze-dried Leeks