-
Broadbeans (fava beans), mature seeds, raw
Weight
100
g
Energy
341
kcal
Iron
(37.2%)
6.7
mg
Zinc
(28.5%)
3.14
mg
Copper
(91.6%)
0.824
mg
Manganese
(70.7%)
1.626
mg
Selenium
(14.9%)
8.2
μg
-
Natto
Weight
100
g
Energy
211
kcal
Iron
(47.8%)
8.6
mg
Zinc
(27.5%)
3.03
mg
Copper
(74.1%)
0.667
mg
Manganese
(66.4%)
1.528
mg
Selenium
(16.0%)
8.8
μg
-
Peanuts, all types, raw
Weight
100
g
Energy
567
kcal
Iron
(25.4%)
4.58
mg
Zinc
(29.7%)
3.27
mg
Copper
(127.1%)
1.144
mg
Manganese
(84.1%)
1.934
mg
Selenium
(13.1%)
7.2
μg
-
Beans, great northern, mature seeds, raw
Weight
100
g
Energy
339
kcal
Iron
(30.4%)
5.47
mg
Zinc
(21.0%)
2.31
mg
Copper
(93.0%)
0.837
mg
Manganese
(61.9%)
1.423
mg
Selenium
(23.5%)
12.9
μg
-
Pigeon peas (red gram), mature seeds, raw
Weight
100
g
Energy
343
kcal
Iron
(29.1%)
5.23
mg
Zinc
(25.1%)
2.76
mg
Copper
(117.4%)
1.057
mg
Manganese
(77.9%)
1.791
mg
Selenium
(14.9%)
8.2
μg
-
Quinoa, uncooked
Weight
100
g
Energy
368
kcal
Iron
(25.4%)
4.57
mg
Zinc
(28.2%)
3.1
mg
Copper
(65.6%)
0.59
mg
Manganese
(88.4%)
2.033
mg
Selenium
(15.5%)
8.5
μg
-
Nuts, pine nuts, dried
Weight
100
g
Energy
673
kcal
Iron
(30.7%)
5.53
mg
Zinc
(58.6%)
6.45
mg
Copper
(147.1%)
1.324
mg
Manganese
(382.7%)
8.802
mg
Selenium
(1.3%)
0.7
μg
-
Chocolate, dark, 60-69% cacao solids
Weight
100
g
Energy
579
kcal
Iron
(35.1%)
6.32
mg
Zinc
(24.1%)
2.65
mg
Copper
(138.7%)
1.248
mg
Manganese
(57.6%)
1.325
mg
Selenium
(15.3%)
8.4
μg
-
Lima beans, large, mature seeds, raw
Weight
100
g
Energy
338
kcal
Iron
(41.7%)
7.51
mg
Zinc
(25.7%)
2.83
mg
Copper
(82.2%)
0.74
mg
Manganese
(72.7%)
1.672
mg
Selenium
(13.1%)
7.2
μg
-
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
-
Turkey, all classes, heart, raw
Weight
100
g
Energy
140
kcal
Iron
(20.6%)
3.7
mg
Zinc
(29.2%)
3.21
mg
Copper
(54.2%)
0.488
mg
Manganese
(4.4%)
0.102
mg
Selenium
(64.4%)
35.4
μg
-
Semolina, enriched
Weight
100
g
Energy
360
kcal
Iron
(24.2%)
4.36
mg
Zinc
(9.5%)
1.05
mg
Copper
(21.0%)
0.189
mg
Manganese
(26.9%)
0.619
mg
Selenium
(162.5%)
89.4
μg
-
Mung beans, mature seeds, raw
Weight
100
g
Energy
347
kcal
Iron
(37.4%)
6.74
mg
Zinc
(24.4%)
2.68
mg
Copper
(104.6%)
0.941
mg
Manganese
(45.0%)
1.035
mg
Selenium
(14.9%)
8.2
μg
-
Wheat, sprouted
Weight
100
g
Energy
198
kcal
Iron
(11.9%)
2.14
mg
Zinc
(15.0%)
1.65
mg
Copper
(29.0%)
0.261
mg
Manganese
(80.8%)
1.858
mg
Selenium
(77.3%)
42.5
μg
-
Mollusks, cuttlefish, mixed species, raw
Weight
100
g
Energy
79
kcal
Iron
(33.4%)
6.02
mg
Zinc
(15.7%)
1.73
mg
Copper
(65.2%)
0.587
mg
Manganese
(4.8%)
0.11
mg
Selenium
(81.5%)
44.8
μg
-
Lima beans, thin seeded (baby), mature seeds, raw
Weight
100
g
Energy
335
kcal
Iron
(34.4%)
6.19
mg
Zinc
(23.6%)
2.6
mg
Copper
(73.9%)
0.665
mg
Manganese
(73.3%)
1.686
mg
Selenium
(12.7%)
7
μg
-
Peanuts, virginia, raw
Weight
100
g
Energy
563
kcal
Iron
(14.2%)
2.55
mg
Zinc
(40.3%)
4.43
mg
Copper
(123.6%)
1.112
mg
Manganese
(73.7%)
1.696
mg
Selenium
(12.9%)
7.1
μg
-
Mothbeans, mature seeds, raw
Weight
100
g
Energy
343
kcal
Iron
(60.3%)
10.85
mg
Zinc
(17.5%)
1.92
mg
Copper
(76.4%)
0.688
mg
Manganese
(79.1%)
1.82
mg
Selenium
(14.9%)
8.2
μg
-
Buckwheat flour, whole-groat
Weight
100
g
Energy
335
kcal
Iron
(22.6%)
4.06
mg
Zinc
(28.4%)
3.12
mg
Copper
(57.2%)
0.515
mg
Manganese
(88.3%)
2.03
mg
Selenium
(10.4%)
5.7
μg
-
Beans, black, mature seeds, raw
Weight
100
g
Energy
341
kcal
Iron
(27.9%)
5.02
mg
Zinc
(33.2%)
3.65
mg
Copper
(93.4%)
0.841
mg
Manganese
(46.1%)
1.06
mg
Selenium
(5.8%)
3.2
μg
-
Nuts, pecans
Weight
100
g
Energy
691
kcal
Iron
(14.1%)
2.53
mg
Zinc
(41.2%)
4.53
mg
Copper
(133.3%)
1.2
mg
Manganese
(195.7%)
4.5
mg
Selenium
(6.9%)
3.8
μg
-
Nuts, almonds
Weight
100
g
Energy
579
kcal
Iron
(20.6%)
3.71
mg
Zinc
(28.4%)
3.12
mg
Copper
(114.6%)
1.031
mg
Manganese
(94.7%)
2.179
mg
Selenium
(7.5%)
4.1
μg
-
Soy protein isolate
Weight
100
g
Energy
335
kcal
Iron
(80.6%)
14.5
mg
Zinc
(36.6%)
4.03
mg
Copper
(177.7%)
1.599
mg
Manganese
(64.9%)
1.493
mg
Selenium
(1.5%)
0.8
μg
-
Soybean, curd cheese
Weight
100
g
Energy
151
kcal
Iron
(31.1%)
5.6
mg
Zinc
(15.6%)
1.72
mg
Copper
(42.2%)
0.38
mg
Manganese
(38.7%)
0.889
mg
Selenium
(30.5%)
16.8
μg