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
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids150.13NA0.49260.33NA23.32251.52220.321100.012
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 1600.17NA1.6773.30.44NA86.711331.3313.34.676350.013
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
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
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
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
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
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
Lotus RootRaw Lotus Root610.35NA1.57310.35NA1357510.95540.531070.041
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
Dried Coriander LeafDried Coriander Leaf Spices4470.64NA15.22492.28NA172160110.575.61.72.60.041
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
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
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
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage1250.22NA1.61000.63NA1387672.91000.963830.05
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
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
Yambean Raw Yambean 31.60.13NA1.5831.60.16NA47.43951.8410.50.422370.055
Boiled Yardlong BeanBoiled and Drained Yardlong Bean940.1NA2.189.40.43NA1216173.28.50.771860.055
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions570.068NA1.0721.40.25NA683861.43430.253290.057
Baked Sweet PotatoSweet Potato Baked in skin, flesh only42.20.18NA0.77300.55NA605280.22400.3684.20.058
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared58.60.066NA1.14240.26NA764281.3841.40.243170.059
Boiled Young Lima BeansBoiled and Drained Young Lima Beans260.25NA2601NA1064631.63140.6454.60.059
GarlicRaw Garlic1210.2NA1.1416.81.12NA1032699.5311.40.7839.30.06
Boiled Swiss ChardBoiled and Drained Swiss Chard2900.82NA11.34301.67NA16527454.58951.654630.06
Boiled SalsifyBoiled and Drained Salsify690.1NA0.8126.50.31NA82.44160.8823.50.441190.06
Coriander LeavesRaw Coriander Leaves2910.98NA7.71131.85NA20922653.92002.174010.061
BeetsRaw Beets37.20.17NA1.8653.50.77NA937561.631810.812040.063
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas30.80.13NA1.9528.20.36NA991411.3920.861020.063
Boiled BeetsBoiled and Drained Beets36.40.17NA1.852.30.74NA86.46931.61750.81980.064
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV822.27NA1.8410.65NA545203611827.354190.064
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini822.27NA1.8410.65NA545203611827.354190.064
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids15.70.15NA0.88110.57NA231790.74360.15670.064
Onion PowderOnion Powder Spices1130.17NA1.14330.38NA942894.221.41.21.60.064
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli1180.12NA2.1846.40.8NA1755072.539.313240.064
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli1820.15NA2.1871.41.16NA1966436.885.71.073240.064
CardoonRaw Cardoon4121.36NA4.12471.5NA13523531.18100015530.065
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans26.70.19NA1.8753.30.77NA1073911.627.60.52690.065
Minerals in Top 100 Whole Vegetables & Spices with the lowest Saturated Fat content per 100 kcal
In the above table you can find and compare the amount of minerals in whole vegetables & spices , sorted by least amount of Saturated Fat per 100 calories.
Top 5 whole vegetables & spices with least amount of saturated fat per 100 calories are:
- Boiled and Drained Cabbage
- Boiled and Drained Fruit Chayote
- Raw Jerusalem-artichokes
- Canned Harvard Beets Solids and Liquids
- Boiled and Drained White Gourd-flowered