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Foods ranked by minerals
1 |  | Sesame seeds whole, dried | 141.5 | 2 |  | Sunflower seed kernels dried | 177 | 3 |  | Brazilnuts dried, unblanched | 206.5 | 4 |  | Pumpkin seed kernels dried | 216.5 | 5 |  | Dark chocolate 70-85% cacao solids | 247.5 | 6 |  | Cashew nuts dry roasted, without salt added | 255 | 7 |  | Common octopus cooked, moist heat | 257 | 8 |  | Pistachio nuts dry roasted, without salt added | 273.5 | 9 |  | Almonds | 296.5 | 10 |  | Whole-wheat bread commercially prepared | 312 | 11 |  | Eastern oyster wild, cooked, moist heat | 313 | 12 |  | English walnuts | 329.5 | 13 |  | Wheat bran bread | 336 | 14 |  | Hazelnuts or filberts | 352.5 | 15 |  | Pine nuts dried | 359.5 | 16 |  | Milk chocolate | 360 | 17 |  | Pecans | 401 | 18 |  | Soybeans mature seeds, cooked, boiled, without salt | 408 | 19 |  | White beans mature seeds, cooked, boiled, without salt | 423.5 | 20 |  | Rye bread | 430.5 | 21 |  | Garlic raw | 436 | 22 |  | Atlantic herring cooked, dry heat | 439.5 | 23 |  | Northern lobster cooked, moist heat | 451 | 24 |  | Spearmint fresh | 461.5 | 25 |  | Dill weed fresh | 463 | 25 |  | Chickpeas mature seeds, cooked, boiled, without salt | 463 | 27 |  | Beet greens raw | 475.5 | 28 |  | Spinach raw | 480.5 | 29 |  | White wheat bread | 483 | 30 |  | Carp cooked, dry heat | 485 | 31 |  | Goat cheese semisoft type | 500 | 32 |  | Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised | 530.5 | 33 |  | Parsley fresh | 531 | 34 |  | Basil fresh | 532.5 | 35 |  | Pinto beans mature seeds, cooked, boiled, without salt | 538.5 | 36 |  | Deer shoulder clod, separable lean only, cooked, braised | 542 | 37 |  | Lentils mature seeds, cooked, boiled, without salt | 542.5 | 38 |  | Kidney beans red, mature seeds, cooked, boiled, without salt | 543 | 39 |  | Swiss chard raw | 545 | 40 |  | Parmesan cheese hard | 545.5 | 41 |  | Veal composite of trimmed retail cuts, separable lean only, cooked | 553 | 42 |  | Lima beans large, mature seeds, cooked, boiled, without salt | 555 | 43 |  | Whole-wheat pasta cooked | 572 | 44 |  | Rabbit domesticated, composite of cuts, cooked, stewed | 572.5 | 45 |  | Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked | 574.5 | 46 |  | Сhestnuts european, roasted | 581 | 47 |  | Coriander leaves raw | 584.5 | 47 |  | Garden cress raw | 584.5 | 47 |  | Edam cheese | 584.5 | 50 |  | Black beans mature seeds, cooked, boiled, without salt | 590 | 51 |  | Coho salmon wild, cooked, dry heat | 594.5 | 52 |  | Blue cheese | 611 | 53 |  | Duck domesticated, meat only, cooked, roasted | 611.5 | 54 |  | Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | 616 | 55 |  | Green peas raw | 618.5 | 56 |  | Scallop (bay and sea), cooked, steamed | 632 | 57 |  | Swiss cheese | 633 | 58 |  | Turkey whole, meat only, cooked, roasted | 635 | 59 |  | Arugula raw | 642.5 | 60 |  | Camembert cheese | 644.5 | 61 |  | Gruyere cheese | 648.5 | 62 |  | Gouda cheese | 652.5 | 62 |  | Mung beans mature seeds, cooked, boiled, without salt | 652.5 | 64 |  | Feta cheese | 654.5 | 65 |  | Cheddar cheese | 669.5 | 66 |  | Yellowfin tuna fresh, cooked, dry heat | 678 | 67 |  | Pink salmon cooked, dry heat | 679.5 | 68 |  | Split peas mature seeds, cooked, boiled, without salt | 682 | 69 |  | Rainbow trout farmed, cooked, dry heat | 684.5 | 70 |  | Mozzarella cheese whole milk | 685 | 71 |  | Brie cheese | 689.5 | 72 |  | Atlantic salmon farmed, cooked, dry heat | 717.5 | 73 |  | Chicken broilers or fryers, meat only, stewed | 730 | 74 |  | White mushrooms cooked, boiled, drained, without salt | 737 | 75 |  | Atlantic cod cooked, dry heat | 738 | 76 |  | Brussels sprout cooked, boiled, drained, without salt | 738.5 | 77 |  | Broccoli cooked, boiled, drained, without salt | 746.5 | 78 |  | Asparagus cooked, boiled, drained | 752 | 79 |  | Avocados raw, all commercial varieties | 753 | 80 |  | Atlantic and Pacific halibut cooked, dry heat | 769.5 | 81 |  | Atlantic ocean perch cooked, dry heat | 771 | 82 |  | Beets cooked, boiled, drained | 775 | 83 |  | White chocolate | 781 | 84 |  | Buckwheat groats roasted, cooked | 781.5 | 85 |  | Whole egg cooked, hard-boiled | 782 | 86 |  | Haddock cooked, dry heat | 794 | 86 |  | Brown rice long-grain, cooked | 794 | 88 |  | Channel catfish farmed, cooked, dry heat | 799.5 | 89 |  | Dulce de Leche | 801.5 | 90 |  | Pearled barley cooked | 818.5 | 91 |  | Shiitake mushrooms cooked, without salt | 824.5 | 92 |  | Ricotta cheese whole milk | 836 | 93 |  | Wild rice cooked | 844.5 | 93 |  | Millet cooked | 844.5 | 95 |  | Guavas common, raw | 856.5 | 96 |  | Bulgur cooked | 860.5 | 97 |  | Sweet potato cooked, boiled, without skin | 863.5 | 98 |  | Blackberries raw | 871.5 | 99 |  | Currants red and white, raw | 874.5 | 100 |  | Red cabbage raw | 892.5 | 101 |  | Red leaf lettuce raw | 898 | 102 |  | Cottage cheese 2% milkfat | 899.5 | 103 |  | Potato boiled, cooked in skin, flesh, without salt | 900.5 | 104 |  | Raspberries raw | 905 | 105 |  | Pasta cooked, unenriched, without added salt | 910.5 | 106 |  | Carrot raw | 917 | 107 |  | Kiwifruit green, raw | 937 | 108 |  | Cream cheese | 952.5 | 109 |  | Green onion young , tops only | 954.5 | 110 |  | Pomegranates raw | 961 | 111 |  | Green snap beans cooked, boiled, drained, without salt | 966.5 | 112 |  | Sweet corn sweet, yellow, cooked, boiled, drained, without salt | 974 | 113 |  | Bananas raw | 986 | 114 |  | Cabbage raw | 993 | 115 |  | White rice long-grain, regular, unenriched, cooked without salt | 1011 | 116 |  | Milk whole, 3.25% milkfat | 1012 | 117 |  | Pumpkin cooked, boiled, drained, without salt | 1030.5 | 118 |  | Strawberries raw | 1050.5 | 119 |  | Couscous cooked | 1053 | 120 |  | Cauliflower cooked, boiled, drained, without salt | 1070.5 | 121 |  | Papaya raw | 1071.5 | 122 |  | Apricots raw | 1079 | 122 |  | Onion raw | 1079 | 124 |  | Tomato red, ripe, raw, year round average | 1085.5 | 125 |  | Pineapple raw, all varieties | 1097 | 125 |  | Cucumber with peel, raw | 1097 | 127 |  | Sweet pepper red, raw | 1103 | 128 |  | Iceberg lettuce raw | 1125.5 | 129 |  | Grapes red or green (European type, such as Thompson seedless), raw | 1126 | 130 |  | Mangos raw | 1149 | 131 |  | Rice noodles cooked | 1150 | 132 |  | Lemons raw, without peel | 1150.5 | 133 |  | Tangerines raw | 1151.5 | 134 |  | Limes raw | 1152.5 | 135 |  | Cherries sweet, raw | 1166.5 | 136 |  | Nectarines raw | 1178.5 | 137 |  | Honeydew melon raw | 1183 | 138 |  | Honey | 1187.5 | 139 |  | Carambola (starfruit) raw | 1191.5 | 140 |  | Oranges raw, all commercial varieties | 1197.5 | 141 |  | Peaches yellow, raw | 1203.5 | 142 |  | Eggplant cooked, boiled, drained, without salt | 1215.5 | 143 |  | Blueberries raw | 1217 | 144 |  | Cranberries raw | 1226 | 145 |  | Pears raw | 1244.5 | 146 |  | Watermelon raw | 1250.5 | 147 |  | Butter without salt | 1251 | 148 |  | Plums raw | 1277.5 | 149 |  | Grapefruit raw, pink and red, all areas | 1292.5 | 150 |  | Apples raw, with skin | 1368.5 |
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