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Foods ranked by minerals

Ranking per display:
PositionProduct namePoints
1Sesame seedsSesame seeds
whole, dried
141.5
2Sunflower seed kernelsSunflower seed kernels
dried
177
3BrazilnutsBrazilnuts
dried, unblanched
206.5
4Pumpkin seed kernelsPumpkin seed kernels
dried
216.5
5Dark chocolateDark chocolate
70-85% cacao solids
247.5
6Cashew nutsCashew nuts
dry roasted, without salt added
255
7Common octopusCommon octopus
cooked, moist heat
257
8Pistachio nutsPistachio nuts
dry roasted, without salt added
273.5
9AlmondsAlmonds296.5
10Whole-wheat breadWhole-wheat bread
commercially prepared
312
11Eastern oysterEastern oyster
wild, cooked, moist heat
313
12English walnutsEnglish walnuts329.5
13Wheat bran breadWheat bran bread336
14Hazelnuts or filbertsHazelnuts or filberts352.5
15Pine nutsPine nuts
dried
359.5
16Milk chocolateMilk chocolate360
17PecansPecans401
18SoybeansSoybeans
mature seeds, cooked, boiled, without salt
408
19White beansWhite beans
mature seeds, cooked, boiled, without salt
423.5
20Rye breadRye bread430.5
21GarlicGarlic
raw
436
22Atlantic herringAtlantic herring
cooked, dry heat
439.5
23Northern lobsterNorthern lobster
cooked, moist heat
451
24SpearmintSpearmint
fresh
461.5
25Dill weedDill weed
fresh
463
25ChickpeasChickpeas
mature seeds, cooked, boiled, without salt
463
27Beet greensBeet greens
raw
475.5
28SpinachSpinach
raw
480.5
29White wheat breadWhite wheat bread483
30CarpCarp
cooked, dry heat
485
31Goat cheeseGoat cheese
semisoft type
500
32LambLamb
domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised
530.5
33ParsleyParsley
fresh
531
34BasilBasil
fresh
532.5
35Pinto beansPinto beans
mature seeds, cooked, boiled, without salt
538.5
36DeerDeer
shoulder clod, separable lean only, cooked, braised
542
37LentilsLentils
mature seeds, cooked, boiled, without salt
542.5
38Kidney beansKidney beans
red, mature seeds, cooked, boiled, without salt
543
39Swiss chardSwiss chard
raw
545
40Parmesan cheeseParmesan cheese
hard
545.5
41VealVeal
composite of trimmed retail cuts, separable lean only, cooked
553
42Lima beansLima beans
large, mature seeds, cooked, boiled, without salt
555
43Whole-wheat pastaWhole-wheat pasta
cooked
572
44RabbitRabbit
domesticated, composite of cuts, cooked, stewed
572.5
45BeefBeef
composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked
574.5
46СhestnutsСhestnuts
european, roasted
581
47Coriander leavesCoriander leaves
raw
584.5
47Garden cressGarden cress
raw
584.5
47Edam cheeseEdam cheese584.5
50Black beansBlack beans
mature seeds, cooked, boiled, without salt
590
51Coho salmonCoho salmon
wild, cooked, dry heat
594.5
52Blue cheeseBlue cheese611
53DuckDuck
domesticated, meat only, cooked, roasted
611.5
54PorkPork
fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
616
55Green peasGreen peas
raw
618.5
56ScallopScallop
(bay and sea), cooked, steamed
632
57Swiss cheeseSwiss cheese633
58TurkeyTurkey
whole, meat only, cooked, roasted
635
59ArugulaArugula
raw
642.5
60Camembert cheeseCamembert cheese644.5
61Gruyere cheeseGruyere cheese648.5
62Gouda cheeseGouda cheese652.5
62Mung beansMung beans
mature seeds, cooked, boiled, without salt
652.5
64Feta cheeseFeta cheese654.5
65Cheddar cheeseCheddar cheese669.5
66Yellowfin tunaYellowfin tuna
fresh, cooked, dry heat
678
67Pink salmonPink salmon
cooked, dry heat
679.5
68Split peasSplit peas
mature seeds, cooked, boiled, without salt
682
69Rainbow troutRainbow trout
farmed, cooked, dry heat
684.5
70Mozzarella cheeseMozzarella cheese
whole milk
685
71Brie cheeseBrie cheese689.5
72Atlantic salmonAtlantic salmon
farmed, cooked, dry heat
717.5
73ChickenChicken
broilers or fryers, meat only, stewed
730
74White mushroomsWhite mushrooms
cooked, boiled, drained, without salt
737
75Atlantic codAtlantic cod
cooked, dry heat
738
76Brussels sproutBrussels sprout
cooked, boiled, drained, without salt
738.5
77BroccoliBroccoli
cooked, boiled, drained, without salt
746.5
78AsparagusAsparagus
cooked, boiled, drained
752
79AvocadosAvocados
raw, all commercial varieties
753
80Atlantic and Pacific halibutAtlantic and Pacific halibut
cooked, dry heat
769.5
81Atlantic ocean perchAtlantic ocean perch
cooked, dry heat
771
82BeetsBeets
cooked, boiled, drained
775
83White chocolateWhite chocolate781
84Buckwheat groatsBuckwheat groats
roasted, cooked
781.5
85Whole eggWhole egg
cooked, hard-boiled
782
86HaddockHaddock
cooked, dry heat
794
86Brown riceBrown rice
long-grain, cooked
794
88Channel catfishChannel catfish
farmed, cooked, dry heat
799.5
89Dulce de LecheDulce de Leche801.5
90Pearled barleyPearled barley
cooked
818.5
91Shiitake mushroomsShiitake mushrooms
cooked, without salt
824.5
92Ricotta cheeseRicotta cheese
whole milk
836
93Wild riceWild rice
cooked
844.5
93MilletMillet
cooked
844.5
95GuavasGuavas
common, raw
856.5
96BulgurBulgur
cooked
860.5
97Sweet potatoSweet potato
cooked, boiled, without skin
863.5
98BlackberriesBlackberries
raw
871.5
99CurrantsCurrants
red and white, raw
874.5
100Red cabbageRed cabbage
raw
892.5
101Red leaf lettuceRed leaf lettuce
raw
898
102Cottage cheeseCottage cheese
2% milkfat
899.5
103PotatoPotato
boiled, cooked in skin, flesh, without salt
900.5
104RaspberriesRaspberries
raw
905
105PastaPasta
cooked, unenriched, without added salt
910.5
106CarrotCarrot
raw
917
107KiwifruitKiwifruit
green, raw
937
108Cream cheeseCream cheese952.5
109Green onionGreen onion
young , tops only
954.5
110PomegranatesPomegranates
raw
961
111Green snap beansGreen snap beans
cooked, boiled, drained, without salt
966.5
112Sweet cornSweet corn
sweet, yellow, cooked, boiled, drained, without salt
974
113BananasBananas
raw
986
114CabbageCabbage
raw
993
115White riceWhite rice
long-grain, regular, unenriched, cooked without salt
1011
116MilkMilk
whole, 3.25% milkfat
1012
117PumpkinPumpkin
cooked, boiled, drained, without salt
1030.5
118StrawberriesStrawberries
raw
1050.5
119CouscousCouscous
cooked
1053
120CauliflowerCauliflower
cooked, boiled, drained, without salt
1070.5
121PapayaPapaya
raw
1071.5
122ApricotsApricots
raw
1079
122OnionOnion
raw
1079
124TomatoTomato
red, ripe, raw, year round average
1085.5
125PineapplePineapple
raw, all varieties
1097
125CucumberCucumber
with peel, raw
1097
127Sweet pepperSweet pepper
red, raw
1103
128Iceberg lettuceIceberg lettuce
raw
1125.5
129GrapesGrapes
red or green (European type, such as Thompson seedless), raw
1126
130MangosMangos
raw
1149
131Rice noodlesRice noodles
cooked
1150
132LemonsLemons
raw, without peel
1150.5
133TangerinesTangerines
raw
1151.5
134LimesLimes
raw
1152.5
135CherriesCherries
sweet, raw
1166.5
136NectarinesNectarines
raw
1178.5
137Honeydew melonHoneydew melon
raw
1183
138HoneyHoney1187.5
139Carambola (starfruit)Carambola (starfruit)
raw
1191.5
140OrangesOranges
raw, all commercial varieties
1197.5
141PeachesPeaches
yellow, raw
1203.5
142EggplantEggplant
cooked, boiled, drained, without salt
1215.5
143BlueberriesBlueberries
raw
1217
144CranberriesCranberries
raw
1226
145PearsPears
raw
1244.5
146WatermelonWatermelon
raw
1250.5
147ButterButter
without salt
1251
148PlumsPlums
raw
1277.5
149GrapefruitGrapefruit
raw, pink and red, all areas
1292.5
150ApplesApples
raw, with skin
1368.5