-
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
-
Fish, perch, mixed species, raw
Weight
100
g
Energy
91
kcal
Iron
(5.0%)
0.9
mg
Zinc
(10.1%)
1.11
mg
Copper
(16.7%)
0.15
mg
Manganese
(30.4%)
0.7
mg
Selenium
(22.9%)
12.6
μg
-
Duck, domesticated, meat and skin, raw
Weight
100
g
Energy
404
kcal
Iron
(13.3%)
2.4
mg
Zinc
(12.4%)
1.36
mg
Copper
(26.2%)
0.236
mg
Manganese
(0.7%)
0.017
mg
Selenium
(22.5%)
12.4
μg
-
Game meat, rabbit, domesticated, composite of cuts, raw
Weight
100
g
Energy
136
kcal
Iron
(8.7%)
1.57
mg
Zinc
(14.3%)
1.57
mg
Copper
(16.1%)
0.145
mg
Manganese
(1.1%)
0.026
mg
Selenium
(43.1%)
23.7
μg
-
Rice, brown, medium-grain, raw
Weight
100
g
Energy
362
kcal
Iron
(10.0%)
1.8
mg
Zinc
(18.4%)
2.02
mg
Copper
(30.8%)
0.277
mg
Manganese
(162.7%)
3.743
mg
Selenium
-
μg
-
Chicken, broilers or fryers, neck, meat only, raw
Weight
100
g
Energy
154
kcal
Iron
(11.4%)
2.06
mg
Zinc
(24.4%)
2.68
mg
Copper
(12.1%)
0.109
mg
Manganese
(1.5%)
0.035
mg
Selenium
(24.5%)
13.5
μg
-
Fish, burbot, raw
Weight
100
g
Energy
90
kcal
Iron
(5.0%)
0.9
mg
Zinc
(6.9%)
0.76
mg
Copper
(22.2%)
0.2
mg
Manganese
(30.4%)
0.7
mg
Selenium
(22.9%)
12.6
μg
-
Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
166
kcal
Iron
(10.1%)
1.81
mg
Zinc
(36.2%)
3.98
mg
Copper
(10.4%)
0.094
mg
Manganese
(0.6%)
0.013
mg
Selenium
(46.9%)
25.8
μg
-
Fish, drum, freshwater, raw
Weight
100
g
Energy
119
kcal
Iron
(5.0%)
0.9
mg
Zinc
(6.0%)
0.66
mg
Copper
(25.8%)
0.232
mg
Manganese
(30.4%)
0.7
mg
Selenium
(22.9%)
12.6
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
-
Lamb, variety meats and by-products, pancreas, raw
Weight
100
g
Energy
152
kcal
Iron
(12.8%)
2.3
mg
Zinc
(17.5%)
1.93
mg
Copper
(6.8%)
0.061
mg
Manganese
(1.7%)
0.04
mg
Selenium
(62.4%)
34.3
μg
-
Pork, cured, ham, shank, bone-in, separable lean and fat, unheated
Weight
100
g
Energy
177
kcal
Iron
(5.1%)
0.92
mg
Zinc
(19.8%)
2.18
mg
Copper
(38.6%)
0.347
mg
Manganese
(1.0%)
0.022
mg
Selenium
(37.3%)
20.5
μg
-
Veal, variety meats and by-products, brain, raw
Weight
100
g
Energy
118
kcal
Iron
(11.8%)
2.13
mg
Zinc
(10.1%)
1.11
mg
Copper
(24.4%)
0.22
mg
Manganese
(1.6%)
0.037
mg
Selenium
(18.2%)
10
μg
-
Pork, cured, ham with natural juices, whole, boneless, separable lean and fat, unheated
Weight
100
g
Energy
112
kcal
Iron
(4.8%)
0.87
mg
Zinc
(17.9%)
1.97
mg
Copper
(15.8%)
0.142
mg
Manganese
(1.1%)
0.025
mg
Selenium
(62.5%)
34.4
μg
-
Beef, round, knuckle, tip center, steak, separable lean and fat, trimmed to 0" fat, all grades, raw
Weight
100
g
Energy
143
kcal
Iron
(10.9%)
1.96
mg
Zinc
(48.4%)
5.32
mg
Copper
(8.2%)
0.074
mg
Manganese
(0.5%)
0.011
mg
Selenium
(54.5%)
30
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
-
Lamb, leg, sirloin half, separable lean and fat, trimmed to 1/8" fat, choice, raw
Weight
100
g
Energy
261
kcal
Iron
(9.1%)
1.63
mg
Zinc
(28.5%)
3.13
mg
Copper
(12.7%)
0.114
mg
Manganese
(0.8%)
0.019
mg
Selenium
(36.2%)
19.9
μg
-
Mollusks, snail, raw
Weight
100
g
Energy
90
kcal
Iron
(19.4%)
3.5
mg
Zinc
(9.1%)
1
mg
Copper
(44.4%)
0.4
mg
Manganese
-
mg
Selenium
(49.8%)
27.4
μg
-
Crustaceans, crayfish, mixed species, farmed, raw
Weight
100
g
Energy
72
kcal
Iron
(3.1%)
0.55
mg
Zinc
(9.2%)
1.01
mg
Copper
(26.3%)
0.237
mg
Manganese
(6.3%)
0.146
mg
Selenium
(51.6%)
28.4
μg
-
Cheese, goat, soft type
Weight
100
g
Energy
264
kcal
Iron
(10.6%)
1.9
mg
Zinc
(8.4%)
0.92
mg
Copper
(81.3%)
0.732
mg
Manganese
(4.3%)
0.1
mg
Selenium
(5.1%)
2.8
μg