| Soups, sauces and miscellaneous foods | | | |
|
Lentil soup
(homemade)
| 29mg | 1,706% | 6g |
|
Mustard
(smooth)
| 0.7mg | 41% | 243g |
| Herbs and spices | | | |
|
Saffron
| 28.4mg | 1,671% | 6g |
|
Ginger
(ground)
| 28mg | 1,647% | 6g |
|
Cinnamon
(ground)
| 17.5mg | 1,028% | 10g |
|
Black pepper
| 12.8mg | 750% | 13g |
|
Mint
(dried)
| 9.2mg | 541% | 18g |
|
Sage
(fresh)
| 9.1mg | 535% | 19g |
|
Cardamom
(ground)
| 8.9mg | 524% | 19g |
|
Bay leaf
(dried)
| 8.2mg | 482% | 21g |
|
Thyme
(dried, ground)
| 7.9mg | 463% | 22g |
|
Celery seeds
| 7.6mg | 447% | 22g |
|
Oregano
(dried, ground)
| 5.0mg | 294% | 34g |
|
Curry powder
| 4.7mg | 276% | 36g |
|
White pepper
| 4.3mg | 253% | 40g |
|
Turmeric
(ground)
| 3.7mg | 218% | 46g |
|
Cumin seeds
| 3.3mg | 196% | 51g |
| Cereals and cereal products | | | |
|
Wheatgerm
| 13.5mg | 794% | 13g |
|
Oats porridge
(unfortified)
| 3.7mg | 215% | 46g |
|
Wheat flour
(brown)
| 2.3mg | 137% | 73g |
|
Rye flour
| 2.2mg | 132% | 76g |
|
Chapati flour
(brown)
| 2.0mg | 121% | 83g |
|
Wheat flour
(wholemeal)
| 2mg | 118% | 85g |
|
Wholemeal bread
(average)
| 1.8mg | 103% | 97g |
|
Buckwheat
(groats)
| 1.6mg | 94% | 106g |
|
Bulgur
(wheat, raw)
| 1.6mg | 92% | 109g |
|
Bread rolls
(wholemeal)
| 1.5mg | 91% | 110g |
|
Brown bread rolls
(crusty)
| 1.4mg | 82% | 121g |
|
Brown bread rolls
(soft)
| 1.2mg | 71% | 142g |
|
Spaghetti
(wholewheat, dried, boiled in unsalted water)
| 1.1mg | 67% | 149g |
|
Brown bread
(average)
| 1.1mg | 67% | 149g |
|
Brown rice
(wholegrain, boiled in unsalted water)
| 0.9mg | 54% | 185g |
|
Red rice
(boiled in unsalted water)
| 0.8mg | 48% | 210g |
|
Egg Pasta
(white, dried, raw)
| 0.7mg | 42% | 239g |
|
Chapati flour
(white)
| 0.7mg | 42% | 239g |
|
Ciabatta
| 0.6mg | 35% | 283g |
|
White bread
(French stick)
| 0.6mg | 34% | 298g |
|
Basmati rice
(brown, boiled in unsalted water)
| 0.6mg | 34% | 298g |
|
Semolina
(raw)
| 0.6mg | 32% | 309g |
|
Couscous
(plain, cooked)
| 0.6mg | 32% | 309g |
|
Egg Pasta
(fresh, raw)
| 0.5mg | 31% | 321g |
|
White bread rolls
(soft)
| 0.5mg | 29% | 340g |
|
Gingerbread
(homemade)
| 0.5mg | 29% | 347g |
|
White bread
(average)
| 0.5mg | 29% | 347g |
|
Pitta bread
(white)
| 0.5mg | 28% | 354g |
|
Egg noodles
(thick, dried, boiled in unsalted water)
| 0.5mg | 27% | 370g |
|
Wild rice
(boiled in unsalted water)
| 0.5mg | 27% | 370g |
|
Naan bread
(retail)
| 0.4mg | 26% | 378g |
|
Pearl Barley
(boiled)
| 0.4mg | 26% | 386g |
|
Pasta
(plain, fresh, boiled)
| 0.4mg | 24% | 425g |
|
Croissants
| 0.4mg | 23% | 436g |
|
Spaghetti
(white, dried, boiled in unsalted water)
| 0.3mg | 19% | 515g |
|
Rice
(white, long grain, boiled in unsalted water)
| 0.3mg | 17% | 586g |
|
Thai fragrant rice
(boiled in unsalted water)
| 0.3mg | 16% | 630g |
| Nuts and seeds | | | |
|
Macadamia nuts
(salted)
| 5.5mg | 324% | 31g |
|
Hazelnuts
(kernel only, raw)
| 4.9mg | 288% | 35g |
|
Pecan nuts
(kernel only)
| 4.6mg | 271% | 37g |
|
Walnuts
(kernel only)
| 3.4mg | 200% | 50g |
|
Peanuts
(dry roasted)
| 2.2mg | 129% | 77g |
|
Sunflower seeds
| 2.2mg | 129% | 77g |
|
Almonds
(whole kernels)
| 2.2mg | 128% | 78g |
|
Peanuts
(kernel only, plain, unsalted)
| 2.1mg | 124% | 81g |
|
Peanut butter
(smooth)
| 1.7mg | 100% | 100g |
|
Cashew nuts
(kernel only, plain)
| 1.7mg | 100% | 100g |
|
Tahini paste
| 1.5mg | 88% | 113g |
|
Sesame seeds
| 1.5mg | 88% | 113g |
|
Brazil nuts
(kernel only)
| 1.2mg | 71% | 142g |
|
Coconut
(flesh only, fresh)
| 1mg | 59% | 170g |
|
Pistachio nuts
(kernel only, roasted and salted)
| 0.9mg | 53% | 189g |
|
Chestnuts
(kernel only, raw)
| 0.5mg | 29% | 340g |
| Vegetables | | | |
|
Oyster mushrooms
(raw)
| 3.6mg | 212% | 47g |
|
Chick peas
(Kabuli, whole, dried, boiled in unsalted water)
| 1.4mg | 81% | 123g |
|
Mushroom
(dried)
| 1.2mg | 71% | 142g |
|
Beetroot
(raw)
| 0.7mg | 41% | 243g |
|
Soya beans
(dried, boiled in unsalted water)
| 0.7mg | 41% | 243g |
|
Haricot beans
(whole, dried, boiled in unsalted water)
| 0.7mg | 41% | 243g |
|
Red kidney beans
(dried, boiled in unsalted water)
| 0.6mg | 38% | 266g |
|
Butter beans
(dried, boiled in unsalted water)
| 0.6mg | 36% | 274g |
|
Parsnip
(raw)
| 0.5mg | 29% | 340g |
|
Houmous
| 0.5mg | 29% | 340g |
|
Pinto beans
(dried, boiled in unsalted water)
| 0.5mg | 29% | 340g |
|
Spinach
(mature, boiled in unsalted water)
| 0.5mg | 29% | 340g |
|
Garlic
(raw)
| 0.5mg | 29% | 340g |
|
Horseradish
(raw)
| 0.5mg | 29% | 340g |
|
Broad beans
(whole, boiled in unsalted water)
| 0.5mg | 28% | 354g |
|
Green and brown lentils
(whole, dried, boiled in unsalted water)
| 0.5mg | 27% | 370g |
|
Rocket
(raw)
| 0.4mg | 24% | 415g |
|
Tofu
(soya bean, steamed)
| 0.4mg | 24% | 425g |
|
Sweet potato
(flesh only, boiled in unsalted water)
| 0.4mg | 23% | 436g |
|
Curly kale
(boiled in unsalted water)
| 0.4mg | 22% | 447g |
|
Green beans
(boiled in unsalted water)
| 0.4mg | 22% | 459g |
|
Peas
(frozen, boiled in unsalted water)
| 0.4mg | 21% | 472g |
|
Watercress
(raw)
| 0.3mg | 20% | 500g |
|
Tomato puree
| 0.3mg | 20% | 500g |
|
Okra
(boiled in unsalted water)
| 0.3mg | 18% | 548g |
|
Endive
(raw)
| 0.3mg | 18% | 567g |
|
Chinese cabbage
(raw)
| 0.3mg | 18% | 567g |
|
Chicory
(pale variety, boiled in unsalted water)
| 0.3mg | 18% | 567g |
| Fruit | | | |
|
Pineapple
(flesh only, raw)
| 1.5mg | 88% | 114g |
|
Mulberries
(whole fruit, raw)
| 0.9mg | 53% | 189g |
|
Blackberries
(raw)
| 0.7mg | 41% | 246g |
|
Blueberries
| 0.7mg | 41% | 246g |
|
Dates
(dried, flesh and skin, weighed with stones)
| 0.6mg | 34% | 298g |
|
Dried figs
(whole fruit)
| 0.5mg | 29% | 340g |
|
Dried apricots
| 0.4mg | 24% | 425g |
|
Raspberries
(raw)
| 0.4mg | 22% | 459g |
|
Bananas
(flesh only)
| 0.4mg | 21% | 472g |
|
Strawberries
(raw)
| 0.3mg | 18% | 548g |
|
Raisins
(dried)
| 0.3mg | 18% | 548g |
|
Sultanas
| 0.3mg | 18% | 567g |
|
Prunes
(flesh and skin)
| 0.3mg | 18% | 567g |
|
Sharon fruit
(flesh only)
| 0.3mg | 18% | 567g |
|
Blackcurrants
(raw)
| 0.3mg | 18% | 567g |
| Sugars, preserves and snacks | | | |
|
Plain Chocolate
| 0.6mg | 37% | 270g |
|
Honey
| 0.3mg | 18% | 567g |
|
Milk Chocolate
| 0.3mg | 18% | 567g |
| Meat and meat products | | | |
|
Chicken liver
(fried in corn oil)
| 0.3mg | 21% | 486g |
|
Calf liver
(fried in corn oil)
| 0.3mg | 17% | 586g |
|
Sausages
(beef, grilled)
| 0.3mg | 16% | 630g |
