Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves2050.63NA15.21811.7NA37620864.3380.95441
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Cooked Frozen KaleBoiled and Drained Frozen Kale4170.19NA2.3369.41.5NA1174002.7844.40.75250
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum3450.67NA18.7901.78NA21528451.52651462
Potato SkinRaw Potato Skin51.70.73NA5.639.71.04NA65.57120.5217.20.6144
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.1
Balsamic VinegarVinegar, balsamic30.70.03NA0.8213.60.15NA21.6127NA260.09187
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.7140
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.46
Oyster MushroomsRaw Oyster Mushrooms9.10.74NA4.0354.50.34NA36412737.8854.52.33270
Boiled BroccoliBoiled and Drained Broccoli1140.1711.41.9600.55NA1918374.571171.3255
Baked PotatoesWhole Baked Potatoes160.13NA1.16300.24NA75.35750.4310.80.3980.5
Spaghetti Winter SquashRaw Spaghetti Winter Squash740.12NA138.70.4NA38.73480.97550.61295
Baked Sweet PotatoSweet Potato Baked in skin, flesh only42.20.18NA0.77300.55NA605280.22400.3684.2
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt9.760.16NA0.52120.35NA48.86041.114.60.3994
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.2491
CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.2
Pickled EggplantEggplant, pickled510.35NA1.5712.2NANA18.424.51.2234160.47177
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans26.70.19NA1.8753.30.77NA1073911.627.60.5269
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt42.30.21NA2.237.70.25NA1173330.922.30.5850.6
Dried Marjoram SpicesSpices, marjoram, dried7340.42NA30.51282NA1135621.6628.41.332.8
Boiled CarrotsBoiled and Drained Carrots85.70.0491360.9728.60.44NA85.767121660.57258
NopalesRaw Nopales10250.33NA3.73252.86NA10016064.381311.56588
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added6.330.061NA0.53290.085NA812350.893.80.5897
Canned AsparagusCanned Asparagus Solids84.20.51NA9.6352.60.89NA2269058.9515112.1495
Drumstick PodsRaw Drumstick Pods810.23NA0.971220.7NA13512461.91141.2238
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.2163
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.33210
Roasted PecansDry Roasted Pecans100.16NA0.3918.60.55NA41.359.70.560.140.710.16
Bay Leaf SpicesSpices, bay leaf2660.13NA13.738.32.6NA361690.897.351.21.74
Chinese CabbageRaw Chinese Cabbage8080.16NA6.151461.22NA28519383.855001.46733
Canned Red Hot Chili PeppersCanned Red Hot Chili Peppers Solids And Liquids33.30.48NA2.466.70.66NA818901.4355860.81440
Boiled Kidney BeansBoiled All Types Kidney Beans27.60.17NA1.75330.34NA1093190.870.790.7952.7
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared34.70.13NA1.333.30.34NA822940.5665.30.63114
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt50.24NA0.41250.17NA1094110.470.3373.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2.30.029NA0.15100.29NA28.522.3NA00.3252.8
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
Ground GingerGround Ginger Spices340.14NA5.9649.94NA5039416.78.061.12.97
Boiled Young BroadbeansBoiled and Drained Young Broadbeans290.097NA2.4500.42NA1183111.6660.76135
Boiled Red Sweet PeppersBoiled and Drained Red Sweet Peppers320.23NA1.6435.70.41NA64.35931.077.140.43328
Canned White BeansBeans, white, mature seeds, canned640.2NA2.6244.70.45NA803981.42980.9861.5
Dried Thyme SpicesSpices, thyme, dried6850.31NA44.879.72.85NA732951.67202.242.82
Swiss ChardRaw Swiss Chard2680.94NA9.474261.93NA24219954.7411211.9488
Low Salt KetchupLow sodium Ketchup150.084NA0.35130.083NA25.72780.69200.1768
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet190.076NA1.1617.40.07NA181651.654360.1957
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob3.20.049NA0.65310.15NA79.82670.744.260.6778
Beet GreensRaw Beet Greens5320.87NA11.73181.78NA18634644.110271.73414
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm208NANA1.48NANANANANANA24.3NA67.2
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt920.62NA5.461000.75NA1627381.5438.52.23739
Frozen TurnipsFrozen Turnips, Unprepared1440.28NA4.3862.50.44NA1258562.51560.88598
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.7
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd160.15NA0.6435.70.4NA55.48090.3637.50.3151
RadicchioRaw Radicchio82.61.5NA2.4856.50.6NA17413133.9962.7405
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.26
Canned Summer Squash, Zucchini, Italian StyleSquash, summer, zucchini, italian style, canned58.60.34NA2.3448.30.83NA1009451.3812900.9312
Tahitian TaroRaw Tahitian Taro2930.16NA2.951070.36NA10213771.61140.2200
Boiled SalsifyBoiled and Drained Salsify690.1NA0.8126.50.31NA82.44160.8823.50.44119
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.27
KaleRaw Kale7260.15NA4.57942.63NA1579942.571511.1256
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained3.70.059NA0.5834.60.19NA982880.861.230.7895
Red PotatoesRaw Whole Red Potatoes14.30.19NA1.0431.40.2NA876500.7125.70.47116
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.4
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1390.68NA4.171170.82NA3043432.6264404
Canned Chickpeas Canned Chickpeas , Solids32.40.18NA0.7718.70.61NA61912.231770.4548
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
Enoki MushroomsRaw Enoki Mushrooms00.29NA3.143.20.2NA2849705.958.11.76239
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli1180.12NA2.1846.40.8NA1755072.539.31324
Wakame SeaweedRaw Wakame Seaweed3330.63NA4.842383.1NA1781111.5619380.84178
Baked Potato SkinPotatoes, baked, skin, without salt170.41NA3.5621.70.31NA512890.3510.60.2524
SuccotashRaw Succotash180.19NA1.8548.50.69NA1143730.614.040.6274
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.7671
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.3397
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
EndiveRaw Endive3060.58NA4.988.22.47NA16518471.181294.65552
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans570.58NA3.166.70.67NA1334812.8647.62.24445
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.1765
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.7
Ground NutmegGround Nutmeg Spices350.2NA0.58350.55NA40.666.70.33.050.411.2
Frozen CarrotsFrozen Carrots, Unprepared1000.21NA1.2233.30.48NA926531.941890.92250
Green CauliflowerRaw Green Cauliflower1060.13NA2.3564.50.8NA2009681.94742.06290
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids4.480.049NA0.419.40.1NA68.71971.043060.48122
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.1
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids1171.3NA3.6750.61NA26722553502.33801
Canned Crushed TomatoesTomatoes, crushed, canned1060.57NA4.0662.50.57NA1009161.885810.84280
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.5
Boiled Garden CressBoiled and Drained Garden Cress2650.5NA3.481131.6NA20915353.934.80.65402
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.1
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
CardamomCardamom Spices1230.12NA4.573.69NA57.2360NA5.82.42.66
Napa CabbageRaw Chinese Napa Cabbage4810.23NA1.9481.31.2NA18114883.7556.31.44590
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained50.046NA0.4423.80.16NA71.31840.886.250.596
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans57.60.53NA2.769.70.6NA1155881.821.21.33271
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned790.36NA1.53630.42NA10010741.052890.63495
Hash Brown PotatoesHome prepared Hash Brown Potatoes5.30.1100.2113.20.093NA26.42170.191290.1818
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
Minerals in Vegetables, Cereals, Legumes, Nuts & Spices sorted by name per 100 kcal
In the above table you can find and compare the amount of minerals per 100 calories in all vegetables, cereals, legumes, nuts & spices , sorted by Name.