-
Couscous, dry
Weight
100
g
Energy
376
kcal
Iron
(6.0%)
1.08
mg
Zinc
(7.5%)
0.83
mg
Copper
(27.4%)
0.247
mg
Manganese
(33.9%)
0.78
mg
Selenium
-
μg
-
Turkey, retail parts, drumstick, meat only, raw
Weight
100
g
Energy
118
kcal
Iron
(6.6%)
1.18
mg
Zinc
(28.4%)
3.12
mg
Copper
(9.1%)
0.082
mg
Manganese
(0.3%)
0.006
mg
Selenium
(38.5%)
21.2
μg
-
Veal, shoulder, blade chop, separable lean and fat, raw
Weight
100
g
Energy
148
kcal
Iron
(6.8%)
1.22
mg
Zinc
(28.9%)
3.18
mg
Copper
(8.9%)
0.08
mg
Manganese
(0.5%)
0.012
mg
Selenium
(27.1%)
14.9
μg
-
Mushrooms, portabella, raw
Weight
100
g
Energy
22
kcal
Iron
(1.7%)
0.31
mg
Zinc
(4.8%)
0.53
mg
Copper
(31.8%)
0.286
mg
Manganese
(3.0%)
0.069
mg
Selenium
(33.8%)
18.6
μg
-
Mushrooms, portabella, exposed to ultraviolet light, raw
Weight
100
g
Energy
22
kcal
Iron
(1.7%)
0.31
mg
Zinc
(4.8%)
0.53
mg
Copper
(31.8%)
0.286
mg
Manganese
(3.0%)
0.069
mg
Selenium
(33.8%)
18.6
μg
-
Pork, Shoulder petite tender, boneless, separable lean and fat, raw
Weight
100
g
Energy
128
kcal
Iron
(5.9%)
1.07
mg
Zinc
(19.6%)
2.16
mg
Copper
(10.0%)
0.09
mg
Manganese
(0.5%)
0.011
mg
Selenium
(39.1%)
21.5
μg
-
Lotus root, raw
Weight
100
g
Energy
74
kcal
Iron
(6.4%)
1.16
mg
Zinc
(3.5%)
0.39
mg
Copper
(28.6%)
0.257
mg
Manganese
(11.3%)
0.261
mg
Selenium
(1.3%)
0.7
μg
-
Rowal, raw
Weight
100
g
Energy
111
kcal
Iron
(12.2%)
2.2
mg
Zinc
(3.9%)
0.43
mg
Copper
(117.8%)
1.06
mg
Manganese
(6.7%)
0.155
mg
Selenium
-
μg
-
Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
254
kcal
Iron
(7.7%)
1.39
mg
Zinc
(30.3%)
3.33
mg
Copper
(7.2%)
0.065
mg
Manganese
(0.4%)
0.01
mg
Selenium
(39.1%)
21.5
μg
-
Pork, cured, breakfast strips, raw or unheated
Weight
100
g
Energy
388
kcal
Iron
(5.2%)
0.94
mg
Zinc
(15.1%)
1.66
mg
Copper
(7.0%)
0.063
mg
Manganese
(1.3%)
0.03
mg
Selenium
(45.5%)
25
μg
-
Nuts, chestnuts, european, raw, unpeeled
Weight
100
g
Energy
213
kcal
Iron
(5.6%)
1.01
mg
Zinc
(4.7%)
0.52
mg
Copper
(49.7%)
0.447
mg
Manganese
(41.4%)
0.952
mg
Selenium
-
μg
-
Beef, short loin, porterhouse steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw
Weight
100
g
Energy
214
kcal
Iron
(11.0%)
1.98
mg
Zinc
(28.6%)
3.15
mg
Copper
(6.3%)
0.057
mg
Manganese
(0.1%)
0.003
mg
Selenium
(35.8%)
19.7
μg
-
Hearts of palm, raw
Weight
100
g
Energy
115
kcal
Iron
(9.4%)
1.69
mg
Zinc
(33.9%)
3.73
mg
Copper
(71.6%)
0.644
mg
Manganese
-
mg
Selenium
(1.3%)
0.7
μg
-
Rice, white, short-grain, raw, unenriched
Weight
100
g
Energy
358
kcal
Iron
(4.4%)
0.8
mg
Zinc
(10.0%)
1.1
mg
Copper
(23.3%)
0.21
mg
Manganese
(45.1%)
1.037
mg
Selenium
-
μg
-
Bamboo shoots, raw
Weight
100
g
Energy
27
kcal
Iron
(2.8%)
0.5
mg
Zinc
(10.0%)
1.1
mg
Copper
(21.1%)
0.19
mg
Manganese
(11.4%)
0.262
mg
Selenium
(1.5%)
0.8
μg
-
Wasabi, root, raw
Weight
100
g
Energy
109
kcal
Iron
(5.7%)
1.03
mg
Zinc
(14.7%)
1.62
mg
Copper
(17.2%)
0.155
mg
Manganese
(17.0%)
0.391
mg
Selenium
-
μg
-
Artichokes, (globe or french), raw
Weight
100
g
Energy
47
kcal
Iron
(7.1%)
1.28
mg
Zinc
(4.5%)
0.49
mg
Copper
(25.7%)
0.231
mg
Manganese
(11.1%)
0.256
mg
Selenium
(0.4%)
0.2
μg
-
Pork, Shoulder breast, boneless, separable lean and fat, raw
Weight
100
g
Energy
127
kcal
Iron
(4.9%)
0.89
mg
Zinc
(17.7%)
1.95
mg
Copper
(8.4%)
0.076
mg
Manganese
(0.6%)
0.014
mg
Selenium
(46.9%)
25.8
μg
-
Fish, tuna, fresh, bluefin, raw
Weight
100
g
Energy
144
kcal
Iron
(5.7%)
1.02
mg
Zinc
(5.5%)
0.6
mg
Copper
(9.6%)
0.086
mg
Manganese
(0.7%)
0.015
mg
Selenium
(66.4%)
36.5
μg
-
Chicory greens, raw
Weight
100
g
Energy
23
kcal
Iron
(5.0%)
0.9
mg
Zinc
(3.8%)
0.42
mg
Copper
(32.8%)
0.295
mg
Manganese
(18.7%)
0.429
mg
Selenium
(0.5%)
0.3
μg
-
Vinespinach, (basella), raw
Weight
100
g
Energy
19
kcal
Iron
(6.7%)
1.2
mg
Zinc
(3.9%)
0.43
mg
Copper
(11.9%)
0.107
mg
Manganese
(32.0%)
0.735
mg
Selenium
(1.5%)
0.8
μg
-
Beef, ground, 75% lean meat / 25% fat, raw
Weight
100
g
Energy
293
kcal
Iron
(9.9%)
1.79
mg
Zinc
(35.2%)
3.87
mg
Copper
(6.2%)
0.056
mg
Manganese
(0.4%)
0.009
mg
Selenium
(26.0%)
14.3
μg
-
Alfalfa seeds, sprouted, raw
Weight
100
g
Energy
23
kcal
Iron
(5.3%)
0.96
mg
Zinc
(8.4%)
0.92
mg
Copper
(17.4%)
0.157
mg
Manganese
(8.2%)
0.188
mg
Selenium
(1.1%)
0.6
μg
-
Chicken, stewing, meat only, raw
Weight
100
g
Energy
148
kcal
Iron
(6.1%)
1.09
mg
Zinc
(12.7%)
1.4
mg
Copper
(9.9%)
0.089
mg
Manganese
(0.8%)
0.019
mg
Selenium
(28.5%)
15.7
μg