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Foods ranked by vitamins and minerals

Ranking per display:
PositionProduct namePoints
1Sunflower seed kernelsSunflower seed kernels
dried
705
2Pistachio nutsPistachio nuts
dry roasted, without salt added
816
3Pumpkin seed kernelsPumpkin seed kernels
dried
837
4Common octopusCommon octopus
cooked, moist heat
859.5
5Hazelnuts or filbertsHazelnuts or filberts887.5
6Cashew nutsCashew nuts
dry roasted, without salt added
928.5
7Atlantic herringAtlantic herring
cooked, dry heat
963.5
8Whole-wheat breadWhole-wheat bread
commercially prepared
998.5
9English walnutsEnglish walnuts1011.5
10Sesame seedsSesame seeds
whole, dried
1033
11Pine nutsPine nuts
dried
1046.5
12Eastern oysterEastern oyster
wild, cooked, moist heat
1074.5
13PecansPecans1077
14SpinachSpinach
raw
1079
15AlmondsAlmonds1086.5
16ParsleyParsley
fresh
1102.5
17Atlantic salmonAtlantic salmon
farmed, cooked, dry heat
1119.5
18Coho salmonCoho salmon
wild, cooked, dry heat
1128.5
19Coriander leavesCoriander leaves
raw
1129
20Garden cressGarden cress
raw
1144
21Rainbow troutRainbow trout
farmed, cooked, dry heat
1151.5
22DuckDuck
domesticated, meat only, cooked, roasted
1159
23Wheat bran breadWheat bran bread1160
24Beet greensBeet greens
raw
1170
25СhestnutsСhestnuts
european, roasted
1202.5
26Dill weedDill weed
fresh
1216
27DeerDeer
shoulder clod, separable lean only, cooked, braised
1221
28Milk chocolateMilk chocolate1222.5
29Feta cheeseFeta cheese1224
30VealVeal
composite of trimmed retail cuts, separable lean only, cooked
1247.5
31SoybeansSoybeans
mature seeds, cooked, boiled, without salt
1252
32Blue cheeseBlue cheese1252.5
33BrazilnutsBrazilnuts
dried, unblanched
1260.5
34LambLamb
domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised
1262.5
35Rye breadRye bread1263.5
36White wheat breadWhite wheat bread1273
37BasilBasil
fresh
1274
38Pink salmonPink salmon
cooked, dry heat
1291
39Dark chocolateDark chocolate
70-85% cacao solids
1294
40Camembert cheeseCamembert cheese1299.5
41Brie cheeseBrie cheese1303.5
42BeefBeef
composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked
1308
43AvocadosAvocados
raw, all commercial varieties
1320
44BroccoliBroccoli
cooked, boiled, drained, without salt
1323.5
45CarpCarp
cooked, dry heat
1327.5
46Goat cheeseGoat cheese
semisoft type
1328.5
47SpearmintSpearmint
fresh
1329.5
48PorkPork
fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
1330.5
48ChickpeasChickpeas
mature seeds, cooked, boiled, without salt
1330.5
50Green peasGreen peas
raw
1334.5
50GarlicGarlic
raw
1334.5
52Swiss chardSwiss chard
raw
1352.5
53RabbitRabbit
domesticated, composite of cuts, cooked, stewed
1384
54LentilsLentils
mature seeds, cooked, boiled, without salt
1395.5
55Northern lobsterNorthern lobster
cooked, moist heat
1402.5
56Yellowfin tunaYellowfin tuna
fresh, cooked, dry heat
1403.5
57Pinto beansPinto beans
mature seeds, cooked, boiled, without salt
1411.5
58AsparagusAsparagus
cooked, boiled, drained
1419.5
59Parmesan cheeseParmesan cheese
hard
1423.5
60TurkeyTurkey
whole, meat only, cooked, roasted
1424
61White beansWhite beans
mature seeds, cooked, boiled, without salt
1430.5
62Brussels sproutBrussels sprout
cooked, boiled, drained, without salt
1434
63ArugulaArugula
raw
1441.5
64Whole eggWhole egg
cooked, hard-boiled
1445
65Gruyere cheeseGruyere cheese1450
66Edam cheeseEdam cheese1459
67Cheddar cheeseCheddar cheese1478
68ChickenChicken
broilers or fryers, meat only, stewed
1480.5
69Kidney beansKidney beans
red, mature seeds, cooked, boiled, without salt
1507.5
70Atlantic codAtlantic cod
cooked, dry heat
1516
71Gouda cheeseGouda cheese1526.5
72Atlantic and Pacific halibutAtlantic and Pacific halibut
cooked, dry heat
1537.5
73Lima beansLima beans
large, mature seeds, cooked, boiled, without salt
1539.5
74Black beansBlack beans
mature seeds, cooked, boiled, without salt
1549.5
75Channel catfishChannel catfish
farmed, cooked, dry heat
1557
76Whole-wheat pastaWhole-wheat pasta
cooked
1578
77Mung beansMung beans
mature seeds, cooked, boiled, without salt
1588
78White chocolateWhite chocolate1591.5
79White mushroomsWhite mushrooms
cooked, boiled, drained, without salt
1597
80HaddockHaddock
cooked, dry heat
1606.5
81GuavasGuavas
common, raw
1619
82Swiss cheeseSwiss cheese1627
83Atlantic ocean perchAtlantic ocean perch
cooked, dry heat
1661.5
84Split peasSplit peas
mature seeds, cooked, boiled, without salt
1664
85CarrotCarrot
raw
1704.5
86Sweet potatoSweet potato
cooked, boiled, without skin
1709.5
87Mozzarella cheeseMozzarella cheese
whole milk
1714
88Dulce de LecheDulce de Leche1720
89ScallopScallop
(bay and sea), cooked, steamed
1741.5
90Shiitake mushroomsShiitake mushrooms
cooked, without salt
1760
91Sweet pepperSweet pepper
red, raw
1764
92Red cabbageRed cabbage
raw
1771
93Red leaf lettuceRed leaf lettuce
raw
1798
94BlackberriesBlackberries
raw
1848.5
95Brown riceBrown rice
long-grain, cooked
1849.5
96Sweet cornSweet corn
sweet, yellow, cooked, boiled, drained, without salt
1852.5
97Green snap beansGreen snap beans
cooked, boiled, drained, without salt
1858
98RaspberriesRaspberries
raw
1876
99PotatoPotato
boiled, cooked in skin, flesh, without salt
1893.5
100KiwifruitKiwifruit
green, raw
1908.5
101PomegranatesPomegranates
raw
1911.5
102CabbageCabbage
raw
1919
103Ricotta cheeseRicotta cheese
whole milk
1927
104Wild riceWild rice
cooked
1934
105Green onionGreen onion
young , tops only
1941
106Cream cheeseCream cheese1942
107Pearled barleyPearled barley
cooked
1970.5
108CauliflowerCauliflower
cooked, boiled, drained, without salt
1972.5
109BeetsBeets
cooked, boiled, drained
1975.5
110MilletMillet
cooked
1977.5
111BananasBananas
raw
1980
111Buckwheat groatsBuckwheat groats
roasted, cooked
1980
113MangosMangos
raw
2029
114CurrantsCurrants
red and white, raw
2039.5
115Cottage cheeseCottage cheese
2% milkfat
2041
116BulgurBulgur
cooked
2072.5
117PumpkinPumpkin
cooked, boiled, drained, without salt
2084.5
118ApricotsApricots
raw
2086
119TomatoTomato
red, ripe, raw, year round average
2117
120MilkMilk
whole, 3.25% milkfat
2118.5
121PapayaPapaya
raw
2127
122PineapplePineapple
raw, all varieties
2152
123StrawberriesStrawberries
raw
2209.5
124TangerinesTangerines
raw
2251
125OrangesOranges
raw, all commercial varieties
2251.5
125GrapesGrapes
red or green (European type, such as Thompson seedless), raw
2251.5
127Iceberg lettuceIceberg lettuce
raw
2255.5
128CouscousCouscous
cooked
2281.5
129NectarinesNectarines
raw
2298.5
130EggplantEggplant
cooked, boiled, drained, without salt
2313.5
131BlueberriesBlueberries
raw
2314
132Honeydew melonHoneydew melon
raw
2323.5
133OnionOnion
raw
2328.5
134CucumberCucumber
with peel, raw
2333
135PeachesPeaches
yellow, raw
2360.5
136CranberriesCranberries
raw
2382
137PastaPasta
cooked, unenriched, without added salt
2391
138LimesLimes
raw
2395.5
139LemonsLemons
raw, without peel
2400.5
140White riceWhite rice
long-grain, regular, unenriched, cooked without salt
2406
141ButterButter
without salt
2413.5
142GrapefruitGrapefruit
raw, pink and red, all areas
2445
143Carambola (starfruit)Carambola (starfruit)
raw
2448
144CherriesCherries
sweet, raw
2451.5
145PlumsPlums
raw
2465
146WatermelonWatermelon
raw
2544
147PearsPears
raw
2587.5
148HoneyHoney2715
149ApplesApples
raw, with skin
2720
150Rice noodlesRice noodles
cooked
2752