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
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin1000.28NA2.8276.51.35NA14711411.1811.81.18557
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids1171.3NA3.6750.61NA26722553502.33801
Tahitian TaroRaw Tahitian Taro2930.16NA2.951070.36NA10213771.61140.2200
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.2
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
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
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
Garlic PowderGarlic Powder Spices240.16NA1.723.30.3NA1253607.22180.91.95
Wakame SeaweedRaw Wakame Seaweed3330.63NA4.842383.1NA1781111.5619380.84178
Baked Potato SkinPotatoes, baked, skin, without salt170.41NA3.5621.70.31NA512890.3510.60.2524
Boiled CeleryBoiled and Drained Celery2330.2NA2.3366.70.59NA13915785.565060.78523
SuccotashRaw Succotash180.19NA1.8548.50.69NA1143730.614.040.6274
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans680.49NA3820.56NA1364452.732320.77425
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
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
WatercressRaw Watercress10910.7NA1.81912.2NA54530008.23731865
Cooked AsparagusBoiled and Drained Asparagus1050.751004.1463.60.7NA245101827.763.62.73421
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.1752
Hyacinth-Young beansRaw Hyacinth-Young beans1090.1NA1.6870.45NA1075483.264.350.8191
Canned Crushed TomatoesTomatoes, crushed, canned1060.57NA4.0662.50.57NA1009161.885810.84280
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.5
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
Boiled KaleBoiled and Drained Kale4170.19NA2.3369.41.5NA1174002.544.40.75250
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
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried200.36NA0.94321.03NA47213NA9.440.712.77
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned790.36NA1.53630.42NA10010741.052890.63495
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.56
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
Cooked Broccoli RaabBroccoli raab, cooked4720.3NA5.11081.52NA32813725.22242.16366
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers500.28NA3.2543.80.61NA81.34501.25250.31592
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt32.70.24NA1.36390.38NA1142442.364.550.9265
BasilFresh Basil7701.67NA13.82785NA24312831.317.43.52400
LeeksRaw Leeks970.2NA3.44460.79NA57.42951.6432.80.2136
Fireweed LeavesRaw Fireweed Leaves4170.31NA2.331516.5NA1054800.87332.668.7
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4.420.048NA0.35220.11NA84244NA3.540.4760.5
Boiled EggplantBoiled and Drained Eggplant170.17NA0.7131.40.32NA433510.292.860.34256
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm267NANA1.74NANANA140NANA7.6NA89
Canned CarrotsCanned Carrots Solids1000.42NA2.56321.8NA967161.61681.04372
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash800.29NA2.081081.05NA16410121.2241.36369
Welsh OnionsRaw Welsh Onions530.21NA3.667.60.4NA1446241.76501.53266
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned410.17NA1.8738.60.24NA1043133.73400193
Dried Oregano SpicesSpices, oregano, dried6030.24NA141021.9NA564751.79.4313.75
Cooked Chinese BroccoliBroccoli, chinese, cooked4550.28NA2.55821.2NA18611865.9321.77425
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids6.250.088280.64250.052NA79.72560.943330.56127
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin940.31NA2.181061.04NA22415351.18471.9558
Dried ShallotsFreeze-dried Shallots52.60.12NA1.72300.41NA854741.64170.550.57
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu175NANA2NANANANANANA39NA97
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage7750.16NA8.67921.2NA24230923.332831.4796
Agar SeaweedRaw Agar Seaweed2080.23NA7.152581.43NA19.28692.734.62.23351
Boiled RutabagasBoiled and Drained Rutabagas600.097NA0.633.30.32NA1377202.3316.70.4305
CornsaladRaw Cornsalad1810.64NA10.4621.7NA25221864.3192.8442
Russet PotatoesRaw Whole Russet Potatoes16.50.13NA1.1290.2NA69.65280.516.330.3799
NattoNatto1030.32NA4.0854.50.72NA82.53454.173.31.4426
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips1240.59NA32761.58NA22617712.6538.20.88261
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Cashew ButterPlain Cashew Butter no Salt7.330.37NA0.86440.14NA78931.962.560.880.5
Morel MushroomsRaw Morel Mushrooms1392NA39.361.31.9NA62613267.167.76.55289
Ginger RootRaw Ginger Root200.28NA0.7553.80.29NA42.55190.8816.30.4399
Sprouted Radish SeedsRaw Sprouted Radish Seeds1190.28NA21020.6NA2632001.4141.3209
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV13.61.3NA1.445.50.31NA491165584.5412.4422
Boiled Swiss ChardBoiled and Drained Swiss Chard2900.82NA11.34301.67NA16527454.58951.65463
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn14.30.23NA0.711.30.84NA76.62380.783180.56102
Boiled Beet GreensBoiled and Drained Beet Greens4220.93NA7.042521.9NA15233673.338931.85330
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes7.140.074NA0.5722.60.17NA83.35063.45500.4593
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.1420
Frozen SpinachUnprepared Frozen Spinach4450.5NA6.52592.43NA169119320.72551.93311
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Sprouted Navy BeansRaw Sprouted Navy Beans22.40.53NA2.91510.61NA1494580.919.41.33118
Tofu YogurtTofu yogurt1260.08NA1.1342.6NANA40.4501437.20.3382.4
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots950.22NA1.4329.70.45NA83.85191.621590.95244
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash940.52NA2.061190.8NA1758751.256.251.5594
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt220.23NA1.5640.60.45NA1314160.946.251.451.8
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
Jerusalem-artichokesRaw Jerusalem-artichokes190.19NA4.6623.30.082NA1075880.965.480.16107
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1310.43NA5.1460.23NA777962.38500.65352
SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA50.4NA55
Boiled OkraBoiled and Drained Okra3500.39NA1.271641.34NA1456141.827.31.95421
TahiniSesame Butter from Roasted Kernels71.60.27NA1.5160.24NA12369.65.819.30.780.51
Dried Chervil SpicesSpices, chervil, dried5680.19NA13.5550.89NA190200012.4353.73.04
Frozen KaleFrozen Kale, Unprepared4860.16NA3.3264.31.6NA10411893.253.60.64325
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt1300.19NA4.5651NA95545212551.45467
Minerals in Vegetables, Legumes, Cereals, 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, legumes, cereals, nuts & spices , sorted by Name.