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Foods ranked by vitamins and minerals
1 | | Sunflower seed kernels dried | 705 | 2 | | Pistachio nuts dry roasted, without salt added | 816 | 3 | | Pumpkin seed kernels dried | 837 | 4 | | Common octopus cooked, moist heat | 859.5 | 5 | | Hazelnuts or filberts | 887.5 | 6 | | Cashew nuts dry roasted, without salt added | 928.5 | 7 | | Atlantic herring cooked, dry heat | 963.5 | 8 | | Whole-wheat bread commercially prepared | 998.5 | 9 | | English walnuts | 1011.5 | 10 | | Sesame seeds whole, dried | 1033 | 11 | | Pine nuts dried | 1046.5 | 12 | | Eastern oyster wild, cooked, moist heat | 1074.5 | 13 | | Pecans | 1077 | 14 | | Spinach raw | 1079 | 15 | | Almonds | 1086.5 | 16 | | Parsley fresh | 1102.5 | 17 | | Atlantic salmon farmed, cooked, dry heat | 1119.5 | 18 | | Coho salmon wild, cooked, dry heat | 1128.5 | 19 | | Coriander leaves raw | 1129 | 20 | | Garden cress raw | 1144 | 21 | | Rainbow trout farmed, cooked, dry heat | 1151.5 | 22 | | Duck domesticated, meat only, cooked, roasted | 1159 | 23 | | Wheat bran bread | 1160 | 24 | | Beet greens raw | 1170 | 25 | | Сhestnuts european, roasted | 1202.5 | 26 | | Dill weed fresh | 1216 | 27 | | Deer shoulder clod, separable lean only, cooked, braised | 1221 | 28 | | Milk chocolate | 1222.5 | 29 | | Feta cheese | 1224 | 30 | | Veal composite of trimmed retail cuts, separable lean only, cooked | 1247.5 | 31 | | Soybeans mature seeds, cooked, boiled, without salt | 1252 | 32 | | Blue cheese | 1252.5 | 33 | | Brazilnuts dried, unblanched | 1260.5 | 34 | | Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised | 1262.5 | 35 | | Rye bread | 1263.5 | 36 | | White wheat bread | 1273 | 37 | | Basil fresh | 1274 | 38 | | Pink salmon cooked, dry heat | 1291 | 39 | | Dark chocolate 70-85% cacao solids | 1294 | 40 | | Camembert cheese | 1299.5 | 41 | | Brie cheese | 1303.5 | 42 | | Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked | 1308 | 43 | | Avocados raw, all commercial varieties | 1320 | 44 | | Broccoli cooked, boiled, drained, without salt | 1323.5 | 45 | | Carp cooked, dry heat | 1327.5 | 46 | | Goat cheese semisoft type | 1328.5 | 47 | | Spearmint fresh | 1329.5 | 48 | | Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked | 1330.5 | 48 | | Chickpeas mature seeds, cooked, boiled, without salt | 1330.5 | 50 | | Green peas raw | 1334.5 | 50 | | Garlic raw | 1334.5 | 52 | | Swiss chard raw | 1352.5 | 53 | | Rabbit domesticated, composite of cuts, cooked, stewed | 1384 | 54 | | Lentils mature seeds, cooked, boiled, without salt | 1395.5 | 55 | | Northern lobster cooked, moist heat | 1402.5 | 56 | | Yellowfin tuna fresh, cooked, dry heat | 1403.5 | 57 | | Pinto beans mature seeds, cooked, boiled, without salt | 1411.5 | 58 | | Asparagus cooked, boiled, drained | 1419.5 | 59 | | Parmesan cheese hard | 1423.5 | 60 | | Turkey whole, meat only, cooked, roasted | 1424 | 61 | | White beans mature seeds, cooked, boiled, without salt | 1430.5 | 62 | | Brussels sprout cooked, boiled, drained, without salt | 1434 | 63 | | Arugula raw | 1441.5 | 64 | | Whole egg cooked, hard-boiled | 1445 | 65 | | Gruyere cheese | 1450 | 66 | | Edam cheese | 1459 | 67 | | Cheddar cheese | 1478 | 68 | | Chicken broilers or fryers, meat only, stewed | 1480.5 | 69 | | Kidney beans red, mature seeds, cooked, boiled, without salt | 1507.5 | 70 | | Atlantic cod cooked, dry heat | 1516 | 71 | | Gouda cheese | 1526.5 | 72 | | Atlantic and Pacific halibut cooked, dry heat | 1537.5 | 73 | | Lima beans large, mature seeds, cooked, boiled, without salt | 1539.5 | 74 | | Black beans mature seeds, cooked, boiled, without salt | 1549.5 | 75 | | Channel catfish farmed, cooked, dry heat | 1557 | 76 | | Whole-wheat pasta cooked | 1578 | 77 | | Mung beans mature seeds, cooked, boiled, without salt | 1588 | 78 | | White chocolate | 1591.5 | 79 | | White mushrooms cooked, boiled, drained, without salt | 1597 | 80 | | Haddock cooked, dry heat | 1606.5 | 81 | | Guavas common, raw | 1619 | 82 | | Swiss cheese | 1627 | 83 | | Atlantic ocean perch cooked, dry heat | 1661.5 | 84 | | Split peas mature seeds, cooked, boiled, without salt | 1664 | 85 | | Carrot raw | 1704.5 | 86 | | Sweet potato cooked, boiled, without skin | 1709.5 | 87 | | Mozzarella cheese whole milk | 1714 | 88 | | Dulce de Leche | 1720 | 89 | | Scallop (bay and sea), cooked, steamed | 1741.5 | 90 | | Shiitake mushrooms cooked, without salt | 1760 | 91 | | Sweet pepper red, raw | 1764 | 92 | | Red cabbage raw | 1771 | 93 | | Red leaf lettuce raw | 1798 | 94 | | Blackberries raw | 1848.5 | 95 | | Brown rice long-grain, cooked | 1849.5 | 96 | | Sweet corn sweet, yellow, cooked, boiled, drained, without salt | 1852.5 | 97 | | Green snap beans cooked, boiled, drained, without salt | 1858 | 98 | | Raspberries raw | 1876 | 99 | | Potato boiled, cooked in skin, flesh, without salt | 1893.5 | 100 | | Kiwifruit green, raw | 1908.5 | 101 | | Pomegranates raw | 1911.5 | 102 | | Cabbage raw | 1919 | 103 | | Ricotta cheese whole milk | 1927 | 104 | | Wild rice cooked | 1934 | 105 | | Green onion young , tops only | 1941 | 106 | | Cream cheese | 1942 | 107 | | Pearled barley cooked | 1970.5 | 108 | | Cauliflower cooked, boiled, drained, without salt | 1972.5 | 109 | | Beets cooked, boiled, drained | 1975.5 | 110 | | Millet cooked | 1977.5 | 111 | | Bananas raw | 1980 | 111 | | Buckwheat groats roasted, cooked | 1980 | 113 | | Mangos raw | 2029 | 114 | | Currants red and white, raw | 2039.5 | 115 | | Cottage cheese 2% milkfat | 2041 | 116 | | Bulgur cooked | 2072.5 | 117 | | Pumpkin cooked, boiled, drained, without salt | 2084.5 | 118 | | Apricots raw | 2086 | 119 | | Tomato red, ripe, raw, year round average | 2117 | 120 | | Milk whole, 3.25% milkfat | 2118.5 | 121 | | Papaya raw | 2127 | 122 | | Pineapple raw, all varieties | 2152 | 123 | | Strawberries raw | 2209.5 | 124 | | Tangerines raw | 2251 | 125 | | Oranges raw, all commercial varieties | 2251.5 | 125 | | Grapes red or green (European type, such as Thompson seedless), raw | 2251.5 | 127 | | Iceberg lettuce raw | 2255.5 | 128 | | Couscous cooked | 2281.5 | 129 | | Nectarines raw | 2298.5 | 130 | | Eggplant cooked, boiled, drained, without salt | 2313.5 | 131 | | Blueberries raw | 2314 | 132 | | Honeydew melon raw | 2323.5 | 133 | | Onion raw | 2328.5 | 134 | | Cucumber with peel, raw | 2333 | 135 | | Peaches yellow, raw | 2360.5 | 136 | | Cranberries raw | 2382 | 137 | | Pasta cooked, unenriched, without added salt | 2391 | 138 | | Limes raw | 2395.5 | 139 | | Lemons raw, without peel | 2400.5 | 140 | | White rice long-grain, regular, unenriched, cooked without salt | 2406 | 141 | | Butter without salt | 2413.5 | 142 | | Grapefruit raw, pink and red, all areas | 2445 | 143 | | Carambola (starfruit) raw | 2448 | 144 | | Cherries sweet, raw | 2451.5 | 145 | | Plums raw | 2465 | 146 | | Watermelon raw | 2544 | 147 | | Pears raw | 2587.5 | 148 | | Honey | 2715 | 149 | | Apples raw, with skin | 2720 | 150 | | Rice noodles cooked | 2752 |
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