-
Turkey, whole, neck, meat only, raw
Weight
100
g
Energy
125
kcal
Iron
(5.6%)
1.01
mg
Zinc
(30.8%)
3.39
mg
Copper
(15.8%)
0.142
mg
Manganese
(2.4%)
0.056
mg
Selenium
(52.0%)
28.6
μg
-
Tempeh
Weight
100
g
Energy
192
kcal
Iron
(15.0%)
2.7
mg
Zinc
(10.4%)
1.14
mg
Copper
(62.2%)
0.56
mg
Manganese
(56.5%)
1.3
mg
Selenium
(0.0%)
0
μg
-
Beef, round, knuckle, tip side, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
129
kcal
Iron
(12.3%)
2.22
mg
Zinc
(47.5%)
5.23
mg
Copper
(10.6%)
0.095
mg
Manganese
(0.5%)
0.011
mg
Selenium
(57.1%)
31.4
μg
-
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Weight
100
g
Energy
78
kcal
Iron
(8.9%)
1.61
mg
Zinc
(7.5%)
0.83
mg
Copper
(23.7%)
0.213
mg
Manganese
(27.2%)
0.625
mg
Selenium
(18.0%)
9.9
μg
-
Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
128
kcal
Iron
(13.5%)
2.43
mg
Zinc
(72.1%)
7.93
mg
Copper
(9.7%)
0.087
mg
Manganese
(0.5%)
0.012
mg
Selenium
(43.8%)
24.1
μg
-
Game meat, deer, ground, raw
Weight
100
g
Energy
157
kcal
Iron
(16.2%)
2.92
mg
Zinc
(38.2%)
4.2
mg
Copper
(15.6%)
0.14
mg
Manganese
(0.6%)
0.014
mg
Selenium
(18.2%)
10
μg
-
Goose, domesticated, meat and skin, raw
Weight
100
g
Energy
371
kcal
Iron
(13.9%)
2.5
mg
Zinc
(15.6%)
1.72
mg
Copper
(30.0%)
0.27
mg
Manganese
(0.9%)
0.02
mg
Selenium
(26.2%)
14.4
μg
-
Veal, variety meats and by-products, tongue, raw
Weight
100
g
Energy
131
kcal
Iron
(15.1%)
2.72
mg
Zinc
(23.9%)
2.63
mg
Copper
(22.2%)
0.2
mg
Manganese
(1.0%)
0.023
mg
Selenium
(12.7%)
7
μg
-
Nuts, coconut milk, raw (liquid expressed from grated meat and water)
Weight
100
g
Energy
230
kcal
Iron
(9.1%)
1.64
mg
Zinc
(6.1%)
0.67
mg
Copper
(29.6%)
0.266
mg
Manganese
(39.8%)
0.916
mg
Selenium
(11.3%)
6.2
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
-
Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
146
kcal
Iron
(13.8%)
2.49
mg
Zinc
(68.6%)
7.55
mg
Copper
(10.6%)
0.095
mg
Manganese
(0.4%)
0.01
mg
Selenium
(41.1%)
22.6
μg
-
Beef, top loin petite roast/filet, boneless, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
187
kcal
Iron
(14.8%)
2.66
mg
Zinc
(71.5%)
7.87
mg
Copper
(16.0%)
0.144
mg
Manganese
-
mg
Selenium
(46.0%)
25.3
μg
-
Fish, trout, mixed species, raw
Weight
100
g
Energy
148
kcal
Iron
(8.3%)
1.5
mg
Zinc
(6.0%)
0.66
mg
Copper
(20.9%)
0.188
mg
Manganese
(37.0%)
0.851
mg
Selenium
(22.9%)
12.6
μg
-
Rice, white, long-grain, regular, raw, unenriched
Weight
100
g
Energy
365
kcal
Iron
(4.4%)
0.8
mg
Zinc
(9.9%)
1.09
mg
Copper
(24.4%)
0.22
mg
Manganese
(47.3%)
1.088
mg
Selenium
(27.5%)
15.1
μg
-
Duck, wild, breast, meat only, raw
Weight
100
g
Energy
123
kcal
Iron
(25.1%)
4.51
mg
Zinc
(6.7%)
0.74
mg
Copper
(36.7%)
0.33
mg
Manganese
(0.8%)
0.019
mg
Selenium
(25.3%)
13.9
μg
-
Duck, domesticated, meat only, raw
Weight
100
g
Energy
135
kcal
Iron
(13.3%)
2.4
mg
Zinc
(17.3%)
1.9
mg
Copper
(28.1%)
0.253
mg
Manganese
(0.8%)
0.019
mg
Selenium
(25.3%)
13.9
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
-
Egg, turkey, whole, fresh, raw
Weight
100
g
Energy
171
kcal
Iron
(22.8%)
4.1
mg
Zinc
(14.4%)
1.58
mg
Copper
(6.9%)
0.062
mg
Manganese
(1.7%)
0.038
mg
Selenium
(62.4%)
34.3
μg
-
Game meat , bison, ground, raw
Weight
100
g
Energy
223
kcal
Iron
(14.4%)
2.6
mg
Zinc
(39.0%)
4.29
mg
Copper
(14.6%)
0.131
mg
Manganese
(0.4%)
0.009
mg
Selenium
(34.0%)
18.7
μg
-
Duck, wild, meat and skin, raw
Weight
100
g
Energy
211
kcal
Iron
(23.1%)
4.16
mg
Zinc
(7.0%)
0.77
mg
Copper
(34.7%)
0.312
mg
Manganese
(0.8%)
0.019
mg
Selenium
(23.3%)
12.8
μg
-
Pork, cured, ham, rump, bone-in, separable lean and fat, unheated
Weight
100
g
Energy
176
kcal
Iron
(5.6%)
1.01
mg
Zinc
(22.0%)
2.42
mg
Copper
(85.4%)
0.769
mg
Manganese
(1.0%)
0.022
mg
Selenium
(37.5%)
20.6
μg
-
Egg, duck, whole, fresh, raw
Weight
100
g
Energy
185
kcal
Iron
(21.4%)
3.85
mg
Zinc
(12.8%)
1.41
mg
Copper
(6.9%)
0.062
mg
Manganese
(1.7%)
0.038
mg
Selenium
(66.2%)
36.4
μg
-
Lamb, leg, shank half, separable lean and fat, trimmed to 1/8" fat, choice, raw
Weight
100
g
Energy
185
kcal
Iron
(9.6%)
1.73
mg
Zinc
(32.5%)
3.58
mg
Copper
(13.0%)
0.117
mg
Manganese
(1.0%)
0.022
mg
Selenium
(39.8%)
21.9
μg
-
Beef, chuck for stew, separable lean and fat, all grades, raw
Weight
100
g
Energy
128
kcal
Iron
(11.8%)
2.12
mg
Zinc
(49.4%)
5.43
mg
Copper
(9.8%)
0.088
mg
Manganese
(0.6%)
0.014
mg
Selenium
(44.0%)
24.2
μg