Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3.130.051NA0.47270.17NA80.22270.211.040.6576.5
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts19.60.36NA0.95321.03NA46.4213NA8.930.71154
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids1171.3NA3.6750.61NA26722553502.33801
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt350.18NA0.54210.67NA443770.680.373.7
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.56
Canned Green Hot Chili PeppersCanned Green Hot Chili Peppers Solids And Liquids33.30.48NA2.466.70.66NA818901.4355860.81440
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.2491
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids970.27NA3.3501.27NA100363711130.9302
PeanutsRaw Peanuts16.20.2NA0.8129.60.34NA66.31241.273.170.581.15
LoquatsRaw Loquats340.085NA0.627.70.31NA57.45661.282.130.11185
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.35
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt20.50.16NA1.6530.34NA1062690.910.760.8550
Native PersimmonsRaw Native Persimmons21.3NANA1.97NANANA20.5244NA0.79NA50.7
EggplantRaw Eggplant360.32NA0.92560.93NA969161.280.64369
Canned Kidney BeansCanned All Types Kidney Beans40.50.16NA1.4320.2NA1072821.073520.5593
Boiled CardoonBoiled and Drained Cardoon327NANA3.31950.6NA10517824.558000.82425
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared510.089NA1.5424.60.44NA38.63721.233.50.3145
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.1
Dandelion GreensRaw Dandelion Greens4160.38NA6.9800.76NA1478821.11690.91190
Microwaved PotatoesWhole Microwaved Potatoes10.50.32NA1.225.70.28NA1004260.387.60.3468.6
Frozen OkraFrozen Okra, Unprepared2700.28NA1.91432.9NA1407032101.77303
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.1
Dried TarragonDried Tarragon Spices3860.23NA111182.7NA10610241.5211.322.62
Boiled KohlrabiBoiled and Drained Kohlrabi86.20.46NA1.3865.50.49NA15511722.7672.41.07311
Canned Grape LeavesGrape leaves, canned4192.67NA4.320.30.42NA49.3421.341350.58110
Canned ButterburButterbur, canned11331.23NA2166.73.27NA1334003013323264
Traditional PineappleTraditional Raw Pineapple290.18NA0.5626.73.54NA2027802.220.18194
WatermelonRaw Watermelon23.30.1450.833.30.13NA36.73731.333.330.33305
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.4
Dried Marjoram SpicesSpices, marjoram, dried7340.42NA30.51282NA1135621.6628.41.332.8
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids340.2NA1.92320.5NA1001892.45171.32162
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt1300.19NA4.5651NA955452101.45467
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack6.330.061NA0.53290.085NA812350.893440.5897
CeleryRaw Celery2860.2528.61.4378.60.74017118572.865710.93682
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables38.50.13NA1.26340.58NA78.52600.46540.75128
Canned BeetsCanned Beets, Solids48.40.19855.87550.93NA554771.66260.68293
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.33NA3.0734.70.5NA1512810.599.91.668
RadicchioRaw Radicchio82.61.5NA2.4856.50.6NA17413133.9962.7405
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1390.68NA4.171170.82NA3043432.6264404
OrangesRaw Oranges850.096NA0.2121.30.053NA29.83851.0600.15185
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Dried Zante CurrantsCurrants, zante, dried30.30.1NA0.6512.40.12NA342680.24150.136.07
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.3
Chanterelle MushroomsRaw Chanterelle Mushrooms471.1NA1140.60.89NA17815816.88282.2281
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin1000.28NA2.8276.51.35NA14711411.1811.81.18557
Yellow Snap BeansRaw Yellow Snap Beans1190.22NA3.3580.60.69NA1236741.9419.40.77291
Frozen BlueberriesBlueberries, frozen, unsweetened15.70.065NA0.359.80.29NA21.61060.21.960.14170
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage7750.16NA8.67921.2NA24230923.332831.4796
Boiled Green SoybeansBoiled and Drained Green Soybeans1030.083NA1.7742.60.36NA1123820.999.930.6548.7
Canned Turnip GreensCanned Turnip Greens no Salt6210.44NA7.951051.4NA1117423.71531.2498
Serrano PeppersRaw Serrano Peppers34.40.4NA2.768.80.58NA1259531.2531.30.81282
Yellow Sweet CornRaw Yellow Sweet Corn2.330.063NA0.6430.19NA1033140.717.40.5388.4
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.7140
Dried ShallotsFreeze-dried Shallots52.60.12NA1.72300.41NA854741.64170.550.57
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.3590
Flower Clusters BroccoliRaw Flower Clusters Broccoli1710.16NA3.1489.30.82NA236116110.7961.43324
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.3397
Boiled Green Snap BeansBoiled and Drained Green Snap Beans1260.16NA1.8651.40.81NA834170.572.860.71255
PearsRaw Pears15.80.143.860.3212.30.084NA212040.181.750.18147
MulberriesRaw Mulberries910.14NA4.342NANA88.44511.423.30.28204
Romaine LettuceRaw Cos Or Romaine Lettuce1940.28NA5.782.40.91NA17614532.35471.35557
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt42.30.21NA2.237.70.25NA1173330.922.30.5850.6
Bay Leaf SpicesSpices, bay leaf2660.13NA13.738.32.6NA361690.897.351.21.74
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.3
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.53
Canned CarrotsCanned Carrots Solids1000.42NA2.56321.8NA967161.61681.04372
Hubbard Winter SquashRaw Hubbard Winter Squash350.16NA147.50.45NA52.58001.2517.50.33220
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots1000.68NA2250.94NA16744423.3333.33.9799
Boiled EscaroleBoiled and Drained Escarole without Salt3070.5844.74.886.72.57NA14716331.331274.6629
Baked Red PotatoesBaked Whole Red Potatoes10.30.2NA0.8320.2NA82.8626NA13.80.4688
Pickled Green OlivesCanned Pickled Green Olives360.083NA0.347.6NANA2.76290.6210730.02852
TempehTempeh580.29NA1.4420.68NA13921504.70.5931
Ground TurmericGround Turmeric Spice540.42NA17.666.76.35NA9666728.651.444.1
Boiled Mustard SpinachBoiled and Drained Mustard Spinach9880.31NA543.81.7NA11317813.7587.50.69591
Steamed Soybeans SproutsSteamed Sprouted Soybeans730.41NA1.6740.88NA1674380.7412.31.398
Boiled Turnip GreensBoiled and Drained Turnip Greens6851.27NA41101.7NA14510154.51450.7466
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Witloof ChicoryRaw Witloof Chicory1120.3NA1.4590.59NA15312411.1811.80.94556
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.94
Mung BeansRaw Mung Beans380.27NA1.9454.50.3NA1063592.364.320.772.6
Canned White BeansBeans, white, mature seeds, canned640.2NA2.6244.70.45NA803981.42980.9861.5
Ground NutmegGround Nutmeg Spices350.2NA0.58350.55NA40.666.70.33.050.411.2
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas30.80.13NA1.9528.20.36NA991411.3920.86102
TomatillosRaw Tomatillos220.25NA1.9462.50.48NA1228381.563.130.69286
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids6.250.088NA0.64250.052NA79.72560.9418.80.56127
Swiss ChardRaw Swiss Chard2680.94NA9.474261.93NA24219954.7411211.9488
Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt600.1487.72.43601.37NA505300.334771.13304
Boiled Lotus RootBoiled and Drained Lotus Root39.40.33NA1.3633.30.33NA1185500.91680.5123
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1240.59NA32761.58NA22617712.6538.20.88261
Florida OrangesRaw Florida Oranges930.085NA0.221.70.052NA263671.100.17189
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.3373
ElderberriesRaw Elderberries520.084NA2.26.85NANA53.43840.828.20.15109
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.4
Maitake MushroomsRaw Maitake Mushrooms3.230.81NA0.9732.30.19NA2396587.13.232.4292
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin940.31NA2.181061.04NA22415351.18471.9558
Minerals in Whole Vegetables, Cereals, Nuts, Fruits, Legumes & Spices sorted by name per 100 kcal
In the above table you can find and compare the amount of minerals per 100 calories in whole vegetables, cereals, nuts, fruits, legumes & spices , sorted by Name.