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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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