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
Ground NutmegGround Nutmeg Spices350.2NA0.58350.55NA40.666.70.33.050.411.219
Poppy SeedPoppy Seed Spices2740.31NA1.86661.28NA1661372.574.951.51.1319
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
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.8327.6
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.427.6
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
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.3328.4
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.3528.4
Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.1328.7
Dried Goji BerriesGoji berries, dried54.4NANA1.95NANANANANANA85.4NA2.1528.7
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
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
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.8229
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.129
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
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
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
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.0629.4
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.1629.4
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
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.84329.6
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.1429.6
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.2629.6
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.629.7
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.529.7
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
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
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.730
Ground GingerGround Ginger Spices340.14NA5.9649.94NA5039416.78.061.12.9730
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
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.7730.4
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.130.4
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.8830.4
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
Coriander SeedCoriander Seed Spices2380.33NA5.481110.64NA1374258.811.71.582.9733.6
Dried PepeaoPepeao, dried381.7NA2.06490.39NA3923815.223.52.523.7433.6
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 Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.233.8
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
Deglet Noor DatesDates, deglet noor140.073NA0.3615.20.093NA222331.060.710.17.335.5
Minerals in Top 100 Whole Vegetables, Fruits, Legumes, Cereals & Spices with the highest Energy content per 100 kcal
In the above table you can find and compare the amount of minerals in whole vegetables, fruits, legumes, cereals & spices , sorted by most amount of Energy per 100 calories.
Top 5 whole vegetables, fruits, legumes, cereals & spices with most amount of energy per 100 calories are:
- Dry-roasted Peanuts, no salt
- Raw Peanuts
- Ground Nutmeg Spices
- Poppy Seed Spices
- Ground Mustard Seed Spices