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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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