Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.3117
PeanutsRaw Peanuts16.20.2NA0.8129.60.34NA66.31241.273.170.581.1517.6
Poppy SeedPoppy Seed Spices2740.31NA1.86661.28NA1661372.574.951.51.1319
Ground NutmegGround Nutmeg Spices350.2NA0.58350.55NA40.666.70.33.050.411.219
Ground Mustard SeedGround Mustard Seed Spices52.40.13NA1.8730.48NA163145412.561.21.0419.7
Ground MaceGround Mace Spices530.52NA2.9334.30.32NA23970.57170.481.7221
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.1822.3
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.922.4
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.223
Celery SeedCelery Seed Spices4510.35NA11.51121.93NA1403573.1411.771.5425.5
OatsOats140.16NA1.245.51.26411341106.530.511.022.125.7
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.0326.5
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.326.5
Cumin SeedCumin Seed Spices2480.23NA17.7980.89NA1334771.444.81.282.1526.7
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.0427
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.227.2
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.427.2
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.8427.4
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.427.5
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.427.6
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.8327.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.0227.7
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.8628
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.228
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.1728
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.3528.4
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.3328.4
Dried Goji BerriesGoji berries, dried54.4NANA1.95NANANANANANA85.4NA2.1528.7
Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.1328.7
Dried ShallotsFreeze-dried Shallots52.60.12NA1.72300.41NA854741.64170.550.5728.7
Mung BeansRaw Mung Beans380.27NA1.9454.50.3NA1063592.364.320.772.629
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.2729
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.4329
Fennel SeedFennel Seed Spices3470.31NA5.371121.9NA141491NA25.51.072.5529
Dried Pasilla PeppersPeppers, pasilla, dried280.12NA2.8537.70.46NA77.46440.9325.80.414.329
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.8229
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.129
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.8429
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.9329
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.1429
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.829.2
Pumpkin Pie SpiceSpices, pumpkin pie spice1990.14NA5.7639.84.63NA34.51942.715.20.692.4729.2
Mungo BeansRaw Mungo Beans40.50.29NA2.278.30.45NA1112882.4110.983.1729.3
Onion PowderOnion Powder Spices1130.17NA1.14330.38NA942894.221.41.21.629.3
Black BeansRaw Black Beans360.25NA1.47500.31NA1034350.941.471.073.2329.3
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.229.3
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.1629.4
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.0629.4
Black Turtle BeansRaw Black Turtle Beans470.29NA2.57470.29NA1304420.942.650.653.2429.5
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.2329.5
PrunesRaw Dehydrated Prunes21.20.18NA1.04190.092NA33312NA1.470.221.1829.5
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.1629.5
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.1429.6
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.2629.6
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.84329.6
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.529.7
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.629.7
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.529.8
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.5629.8
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.730
Ground GingerGround Ginger Spices340.14NA5.9649.94NA5039416.78.061.12.9730
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.630
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.3330
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.430
Caraway SeedCaraway Seed Spices2070.27NA4.8777.50.39NA1714063.635.11.652.9630
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.5330
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.7430
Dried Rosemary SpicesSpices, rosemary, dried3870.17NA8.8466.50.56NA212891.4150.982.830.2
Garlic PowderGarlic Powder Spices240.16NA1.723.30.3NA1253607.22180.91.9530.2
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.8830.4
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.7730.4
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.130.4
Curry PowderCurry Powder Spice1620.37NA5.8878.52.55NA11336012.4161.452.730.8
Sun-dried Chile PeppersSun-dried Hot Chile Peppers140.07NA1.86270.25NA495771.1280.312.231
Fenugreek SeedFenugreek Seed Spices54.50.34NA10.4590.38NA922381.9520.70.772.7431
Dried LeeksFreeze-dried Leeks1120.2NA2.37500.82NA1087481.78110.210.6231
Red or Cayenne PepperRed or Cayenne Pepper Spice46.50.12NA2.4547.80.63NA926332.779.430.782.5331.4
Ground SageGround Sage Spices5240.24NA8.931360.99NA293401.173.51.52.5331.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers42.70.44NA3.3600.6NA10410101.1861.50.770.6432
Bay Leaf SpicesSpices, bay leaf2660.13NA13.738.32.6NA361690.897.351.21.7432
Ground TurmericGround Turmeric Spice540.42NA17.666.76.35NA9666728.651.444.132
Dried ChivesFreeze-dried Chives2610.22NA6.432060.43NA1679523.0222.51.650.6432
CardamomCardamom Spices1230.12NA4.573.69NA57.2360NA5.82.42.6632
SaffronSaffron Spices360.11NA3.6859.16NA81.35561.847.70.353.8432.3
Dried Agar SeaweedSeaweed, agar, dried2040.2NA72521.4NA173682.433.31.92.8432.7
Dill SeedDill Seed Spices4970.26NA5.35840.6NA913893.976.561.72.5232.8
Golden RaisinsGolden Seedless Raisins21.30.076NA0.3311.60.075NA33.62480.237.970.124.9533.2
Dark RaisinsDark Seedless Raisins20.70.09178.20.6120.094NA32.82490.28.70.125.1733.4
Dried PepeaoPepeao, dried381.7NA2.06490.39NA3923815.223.52.523.7433.6
Coriander SeedCoriander Seed Spices2380.33NA5.481110.64NA1374258.811.71.582.9733.6
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.233.8
Seeded RaisinsRaisins, seeded9.460.1NA0.88100.09NA25.32790.29.460.0615.633.8
White PepperWhite Pepper Spices89.50.31NA4.8330.41.45NA59.524.71.051.70.383.8633.8
Dried TarragonDried Tarragon Spices3860.23NA111182.7NA10610241.5211.322.6234
Dried Parsley SpicesSpices, parsley, dried3900.27NA7.551373.36NA1499194.831551.86234.2
Dried Zante CurrantsCurrants, zante, dried30.30.1NA0.6512.40.12NA342680.24150.136.0734.5
Dried SpirulinaDried Spirulina Seaweed41.42.1NA9.8367.20.66NA40.74702.53610.691.634.5
Dried LongansLongans, dried15.70.28NA1.9160.087NA68.5230NA16.80.0776.1535
Dried SpearmintSpearmint, dried5220.54NA30.72114.03NA97675NA1210.853.9635
PaprikaPaprika Spice81.20.25NA7.5630.56NA1118092.23241.54435.5
Minerals in Top 100 Whole Vegetables, Cereals, Fruits, Spices & Legumes with the highest Energy content per 100 kcal
In the above table you can find and compare the amount of minerals in whole vegetables, cereals, fruits, spices & legumes , sorted by most amount of Energy per 100 calories.
Top 5 whole vegetables, cereals, fruits, spices & legumes with most amount of energy per 100 calories are:
- Dry-roasted Peanuts, no salt
- Raw Peanuts
- Poppy Seed Spices
- Ground Nutmeg Spices
- Ground Mustard Seed Spices