Boiled CabbageBoiled and Drained Cabbage2090.0744.350.7465.20.89NA1438522.634.80.874020
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote540.46NA0.92500.7NA1217211.254.171.33890
Jerusalem-artichokesRaw Jerusalem-artichokes190.19NA4.6623.30.082NA1075880.965.480.161070
Yeast extract spreadYeast extract spread36.20.13NA2.2970.14NA56.211351518272.26220
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids150.13NA0.49260.33NA23.32251.52220.321100.012
Baked Potato SkinPotatoes, baked, skin, without salt170.41NA3.5621.70.31NA512890.3510.60.25240.013
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 1600.17NA1.6773.30.44NA86.711331.3313.34.676350.013
KetchupCatsup150.084150.35130.083NA25.72780.698980.17680.014
Low Salt KetchupLow sodium Ketchup150.084NA0.35130.083NA25.72780.69200.17680.014
White Gourd-flowered Raw White Gourd-flowered 1860.19NA1.4378.60.47NA9310711.4314.356820.014
Cooked TaroCooked Taro no Salt12.70.14NA0.51210.32NA53.53410.6310.60.19450.016
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt350.67NA4.5280.74NA624920.38120.39480.02
Dried Agar SeaweedSeaweed, agar, dried2040.2NA72521.4NA173682.433.31.92.840.02
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids170.18NA0.63230.34NA261771.542290.41260.02
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.35900.021
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt9.760.16NA0.52120.35NA48.86041.114.60.39940.022
Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.130.022
Cooked Tree FernCooked Tree Fern no Salt200.51NA0.412.51.35NA1012.52.2512.50.782220.023
Agar SeaweedRaw Agar Seaweed2080.23NA7.152581.43NA19.28692.734.62.233510.023
ShallotsRaw Shallots51.40.12NA1.67290.41NA83.34641.6716.70.561110.024
Dried ShallotsFreeze-dried Shallots52.60.12NA1.72300.41NA854741.64170.550.570.024
Microwaved PotatoesWhole Microwaved Potatoes10.50.32NA1.225.70.28NA1004260.387.60.3468.60.025
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt350.18NA0.54210.67NA443770.680.373.70.025
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt120.13NA0.4515.50.32NA42.25780.66.90.1760.50.025
PoiPoi14.30.15NA0.7921.40.33NA351630.6310.70.2640.026
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt50.24NA0.41250.17NA1094110.470.3373.60.026
Boiled Burdock RootBoiled and Drained Burdock Root55.70.1NA0.8844.30.31NA1064091.024.550.43860.026
Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.70.027
Baked Potato FleshBaked Potatoes Flesh no Salt5.380.23NA0.38270.17NA53.84200.325.380.31810.028
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5.750.2256.80.3625.30.16NA50.64360.344.60.3488.50.03
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt9.30.19NA0.3623.30.16NA46.53810.355.80.31900.03
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.2590.031
Frozen Whole OnionsFrozen Whole Onions, Unprepared1030.14NA1.328.60.36NA65.74061.1428.60.342580.031
Boiled Lotus RootBoiled and Drained Lotus Root39.40.33NA1.3633.30.33NA1185500.91680.51230.032
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids80.2NA1.74100.32NA382361.4160.761730.032
Cooked Frozen OnionsBoiled and Drained Frozen Onions960.086NA1.228.60.14NA7.143611.4328.60.323290.032
PotatoesRaw Whole Potatoes15.60.14NA1.05300.2NA745520.527.80.391030.032
Hawaii Mountain YamRaw Hawaii Mountain Yam390.16NA0.66180.36NA50.76241.0419.40.41220.033
Russet PotatoesRaw Whole Russet Potatoes16.50.13NA1.1290.2NA69.65280.516.330.37990.033
Boiled Potato SkinBoiled Potato Skin no Salt57.71.13NA7.838.51.7NA69.25220.38180.561000.033
Baked Russet PotatoesBaked Whole Russet Potatoes190.1147.61.1331.60.24NA74.75790.5314.70.3778.40.034
Burdock RootRaw Burdock Root570.11NA1.152.80.32NA714280.976.940.461110.035
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans320.054NA1.6733.30.3NA61.73990.8651.20.43360.036
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans340.058NA1.7635.30.32NA694450.88540.45330.036
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt48.70.092NA1.5230.44NA363411.35.130.312250.036
Boiled TurnipsBoiled and Drained Turnips1500.009NA0.82410.32NA1188050.9172.70.554250.036
Baked PotatoesWhole Baked Potatoes160.13NA1.16300.24NA75.35750.4310.80.3980.50.037
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.21630.037
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt600.1487.72.43601.37NA505300.334771.133040.037
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared510.089NA1.5424.60.44NA38.63721.233.50.31450.037
Mustard GreensRaw Mustard Greens4260.61NA6.07119NANA21514223.33740.933360.037
White PotatoesRaw Whole White Potatoes130.17NA0.7530.40.21NA905900.43230.421180.038
Boiled Red CabbageBoiled and Drained Red Cabbage1450.19NA2.2858.60.77NA1149037.93970.863130.038
Canned Beets with LiquidsCanned Beets Solids and Liquids46.40.35NA2.25570.86NA575071.8750.823270.039
TurnipsRaw Turnips1070.3NA1.0739.30.48NA966822.52390.963280.039
Hearts Of PalmRaw Hearts Of Palm15.70.56NA1.478.7NANA12215700.61123.2460.40.04
Cooked NopalesCooked Nopales no Salt10930.33NA3.333132.7NA10713004.671331.46290.04
Hamburger Pickle relishPickle relish, hamburger3.10.064NA0.885.430.012NA135908500.08547.40.04
Lotus RootRaw Lotus Root610.35NA1.57310.35NA1357510.95540.531070.041
Canned Mashed Sweet PotatoSweet potato, canned, mashed29.70.28NA1.323.80.98NA51.52080.7974.30.21730.041
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared38.50.18NA0.55230.69NA473800.636.250.32780.041
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin35.50.12NA0.9523.70.35NA423030.2635.50.261050.041
Sweet Pickle relishPickle relish, sweet2.30.065NA0.673.850.012NA10.819.206240.1147.70.042
Frozen O'brien PotatoesUnprepared Frozen O'brien Potatoes170.17NA1.3623.70.16NA64.53281.5843.40.381050.042
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage1600.083NA1.63400.79NA14328433.339230.673050.043
Baked White PotatoesBaked Whole White Potatoes110.14NA0.729.30.21NA81.55910.547.60.38820.043
Potato SkinRaw Potato Skin51.70.73NA5.639.71.04NA65.57120.5217.20.61440.045
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack240.15NA0.98240.5NA543430.7758.20.283.50.045
Portabella MushroomsRaw Portabella Mushrooms13.61.3NA1.4NA0.31NA491165584.5412.44220.045
Baked Red PotatoesBaked Whole Red Potatoes10.30.2NA0.8320.2NA82.8626NA13.80.46880.046
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids170.14NA0.914.60.57NA30.32080.7932.60.21870.046
Boiled Mustard GreensBoiled and Drained Mustard Greens4540.56NA3.3550NANA1626232.334.60.853530.046
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.30.046
Salted Mustard CabbageCabbage, mustard, salted2390.12NA2.553.60.78NA968793.225611.073290.046
Boiled Green PeasBoiled and Drained Green Peas320.21NA1.8346.40.63NA1393232.263.571.4930.046
Butternut Winter SquashRaw Butternut Winter Squash1070.16NA1.5675.60.45NA73.37821.18.90.331920.047
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt1030.16NA1.572.50.43NA67.57101.25100.332200.048
Canned Green Hot Chili PeppersCanned Green Hot Chili Peppers Solids And Liquids33.30.48NA2.466.70.66NA818901.4355860.814400.048
Canned Red Hot Chili PeppersCanned Red Hot Chili Peppers Solids And Liquids33.30.48NA2.466.70.66NA818901.4355860.814400.048
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables38.50.13NA1.26340.58NA78.52600.46540.751280.048
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes7.630.045NA0.3418.60.045NA443103.821.80.21.860.048
Savoy CabbageRaw Savoy Cabbage1300.23NA1.51040.67NA1568523.3310413370.048
KohlrabiRaw Kohlrabi890.48NA1.570.40.51NA17012962.6740.113370.048
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd160.15NA0.6435.70.4NA55.48090.3637.50.31510.048
Boiled KohlrabiBoiled and Drained Kohlrabi86.20.46NA1.3865.50.49NA15511722.7672.41.073110.048
Hot dog Pickle relishPickle relish, hot dog5.50.09NA1.37210.016NA4485.7011990.2378.70.048
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage1250.22NA1.61000.63NA1387672.91000.963830.05
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts19.60.36NA0.95321.03NA46.4213NA8.930.711540.05
Red PotatoesRaw Whole Red Potatoes14.30.19NA1.0431.40.2NA876500.7125.70.471160.05
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash76.50.15NA1.6576.50.43NA79.47741.188.820.322640.05
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.71400.051
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried200.36NA0.94321.03NA47213NA9.440.712.770.051
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt78.60.15NA1.6676.80.43NA80.47801.257.140.31480.052
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes10.80.12NA1.3170.28NA404420.3130.80.381270.052
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.33NA3.0734.70.5NA1512810.599.91.6680.052
Green Hot Chili PeppersRaw Green Hot Chili Peppers450.44NA362.50.59NA1158501.2517.50.752190.053
Acorn Winter SquashRaw Acorn Winter Squash82.50.16NA1.75800.42NA908681.257.50.332190.053
Sprouted LentilsRaw Sprouted Lentils23.60.33NA3.03350.48NA1633040.5710.41.4263.50.054
Boiled CardoonBoiled and Drained Cardoon327NANA3.31950.6NA10517824.558000.824250.055
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)3.280.086NA0.483.280.012NA9.8426.2014.80.06653.50.055
Minerals in Top 100 Vegetables & Nuts with the lowest Saturated Fat content per 100 kcal
In the above table you can find and compare the amount of minerals in all vegetables & nuts , sorted by least amount of Saturated Fat per 100 calories.
Top 5 vegetables & nuts with least amount of saturated fat per 100 calories are:
- Boiled and Drained Cabbage
- Boiled and Drained Fruit Chayote
- Raw Jerusalem-artichokes
- Yeast extract spread
- Canned Harvard Beets Solids and Liquids