-
Seaweed, spirulina, dried
Weight
100
g
Energy
290
kcal
Iron
(158.3%)
28.5
mg
Zinc
(18.2%)
2
mg
Copper
(677.8%)
6.1
mg
Manganese
(82.6%)
1.9
mg
Selenium
(13.1%)
7.2
μg
-
Mushrooms, morel, raw
Weight
100
g
Energy
31
kcal
Iron
(67.7%)
12.18
mg
Zinc
(18.5%)
2.03
mg
Copper
(69.4%)
0.625
mg
Manganese
(25.5%)
0.587
mg
Selenium
(4.0%)
2.2
μg
-
Lemon grass (citronella), raw
Weight
100
g
Energy
99
kcal
Iron
(45.4%)
8.17
mg
Zinc
(20.3%)
2.23
mg
Copper
(29.6%)
0.266
mg
Manganese
(227.1%)
5.224
mg
Selenium
(1.3%)
0.7
μg
-
Fireweed, leaves, raw
Weight
100
g
Energy
103
kcal
Iron
(13.3%)
2.4
mg
Zinc
(24.2%)
2.66
mg
Copper
(35.6%)
0.32
mg
Manganese
(291.5%)
6.704
mg
Selenium
(1.6%)
0.9
μg
-
Winged bean leaves, raw
Weight
100
g
Energy
74
kcal
Iron
(22.2%)
4
mg
Zinc
(11.6%)
1.28
mg
Copper
(50.7%)
0.456
mg
Manganese
(59.4%)
1.367
mg
Selenium
(1.6%)
0.9
μg
-
Garlic, raw
Weight
100
g
Energy
149
kcal
Iron
(9.4%)
1.7
mg
Zinc
(10.5%)
1.16
mg
Copper
(33.2%)
0.299
mg
Manganese
(72.7%)
1.672
mg
Selenium
(25.8%)
14.2
μg
-
Lima beans, immature seeds, raw
Weight
100
g
Energy
113
kcal
Iron
(17.4%)
3.14
mg
Zinc
(7.1%)
0.78
mg
Copper
(35.3%)
0.318
mg
Manganese
(52.8%)
1.215
mg
Selenium
(3.3%)
1.8
μg
-
Lentils, sprouted, raw
Weight
100
g
Energy
106
kcal
Iron
(17.8%)
3.21
mg
Zinc
(13.7%)
1.51
mg
Copper
(39.1%)
0.352
mg
Manganese
(22.0%)
0.506
mg
Selenium
(1.1%)
0.6
μg
-
Seaweed, irishmoss, raw
Weight
100
g
Energy
49
kcal
Iron
(49.4%)
8.9
mg
Zinc
(17.7%)
1.95
mg
Copper
(16.6%)
0.149
mg
Manganese
(16.1%)
0.37
mg
Selenium
(1.3%)
0.7
μg
-
Grape leaves, raw
Weight
100
g
Energy
93
kcal
Iron
(14.6%)
2.63
mg
Zinc
(6.1%)
0.67
mg
Copper
(46.1%)
0.415
mg
Manganese
(124.1%)
2.855
mg
Selenium
(1.6%)
0.9
μg
-
Winged bean tuber, raw
Weight
100
g
Energy
148
kcal
Iron
(11.1%)
2
mg
Zinc
(12.6%)
1.39
mg
Copper
(154.0%)
1.386
mg
Manganese
(23.1%)
0.532
mg
Selenium
(1.3%)
0.7
μg
-
Mushrooms, Chanterelle, raw
Weight
100
g
Energy
32
kcal
Iron
(19.3%)
3.47
mg
Zinc
(6.5%)
0.71
mg
Copper
(39.2%)
0.353
mg
Manganese
(12.4%)
0.286
mg
Selenium
(4.0%)
2.2
μg
-
Soybeans, green, raw
Weight
100
g
Energy
147
kcal
Iron
(19.7%)
3.55
mg
Zinc
(9.0%)
0.99
mg
Copper
(14.2%)
0.128
mg
Manganese
(23.8%)
0.547
mg
Selenium
(2.7%)
1.5
μg
-
Epazote, raw
Weight
100
g
Energy
32
kcal
Iron
(10.4%)
1.88
mg
Zinc
(10.0%)
1.1
mg
Copper
(21.1%)
0.19
mg
Manganese
(134.7%)
3.098
mg
Selenium
(1.6%)
0.9
μg
-
Seaweed, laver, raw
Weight
100
g
Energy
35
kcal
Iron
(10.0%)
1.8
mg
Zinc
(9.5%)
1.05
mg
Copper
(29.3%)
0.264
mg
Manganese
(43.0%)
0.988
mg
Selenium
(1.3%)
0.7
μg
-
Peas, mature seeds, sprouted, raw
Weight
100
g
Energy
124
kcal
Iron
(12.6%)
2.26
mg
Zinc
(9.5%)
1.05
mg
Copper
(30.2%)
0.272
mg
Manganese
(19.0%)
0.438
mg
Selenium
(1.1%)
0.6
μg
-
Amaranth leaves, raw
Weight
100
g
Energy
23
kcal
Iron
(12.9%)
2.32
mg
Zinc
(8.2%)
0.9
mg
Copper
(18.0%)
0.162
mg
Manganese
(38.5%)
0.885
mg
Selenium
(1.6%)
0.9
μg
-
Beans, fava, in pod, raw
Weight
100
g
Energy
88
kcal
Iron
(8.6%)
1.55
mg
Zinc
(9.1%)
1
mg
Copper
(44.7%)
0.402
mg
Manganese
(28.7%)
0.661
mg
Selenium
(1.5%)
0.8
μg
-
Jute, potherb, raw
Weight
100
g
Energy
34
kcal
Iron
(26.4%)
4.76
mg
Zinc
(7.2%)
0.79
mg
Copper
(28.3%)
0.255
mg
Manganese
(5.3%)
0.123
mg
Selenium
(1.6%)
0.9
μg
-
Potatoes, raw, skin
Weight
100
g
Energy
58
kcal
Iron
(18.0%)
3.24
mg
Zinc
(3.2%)
0.35
mg
Copper
(47.0%)
0.423
mg
Manganese
(26.2%)
0.602
mg
Selenium
(0.5%)
0.3
μg
-
Drumstick leaves, raw
Weight
100
g
Energy
64
kcal
Iron
(22.2%)
4
mg
Zinc
(5.5%)
0.6
mg
Copper
(11.7%)
0.105
mg
Manganese
(46.2%)
1.063
mg
Selenium
(1.6%)
0.9
μg
-
Mushrooms, brown, italian, or crimini, raw
Weight
100
g
Energy
22
kcal
Iron
(2.2%)
0.4
mg
Zinc
(10.0%)
1.1
mg
Copper
(55.6%)
0.5
mg
Manganese
(6.2%)
0.142
mg
Selenium
(47.3%)
26
μg
-
Mushrooms, brown, italian, or crimini, exposed to ultraviolet light, raw
Weight
100
g
Energy
22
kcal
Iron
(2.2%)
0.4
mg
Zinc
(10.0%)
1.1
mg
Copper
(55.6%)
0.5
mg
Manganese
(6.2%)
0.142
mg
Selenium
(47.3%)
26
μg
-
Beans, navy, mature seeds, sprouted, raw
Weight
100
g
Energy
67
kcal
Iron
(10.7%)
1.93
mg
Zinc
(8.1%)
0.89
mg
Copper
(39.6%)
0.356
mg
Manganese
(17.7%)
0.408
mg
Selenium
(1.1%)
0.6
μg