.

.


The information on this site is from academic and research studies. Applicability to humans must be determined by a licensed medical professional.

Nutrient : Ash

A Zero(0) indicates trace amounts.

Items with less than 5mg/gram are excluded
Food Group Food Scientific Name mg /gram
Spices and Herbs Spices, marjoram, dried Origanum majorana 12.1
Spices, parsley, dried Petroselinum crispum 11.36
Spices, celery seed Apium graveolens 9.27
Capers, canned Capparis spinosa 8.04
Sweets Cocoa, dry powder, unsweetened, processed with alkali 7.8
Cocoa, dry powder, unsweetened 5.8
Spices and Herbs Spices, saffron Crocus sativus 5.45
Fruits and Fruit Juices Olives, pickled, canned or bottled, green 4.53
Legumes and Legume Products Beans, white, mature seeds, raw Phaseolus vulgaris 4.2
Beverages Cocoa mix, powder 4.1
Legumes and Legume Products Beans, black, mature seeds, raw Phaseolus vulgaris 3.6
Sweets Baking chocolate, unsweetened, squares 3.6
Legumes and Legume Products Beans, pinto, mature seeds, raw Phaseolus vulgaris 3.46
Nut and Seed Products Nuts, brazilnuts, dried, unblanched Bertholletia excelsa 3.43
Legumes and Legume Products Beans, kidney, red, mature seeds, raw Phaseolus vulgaris 3.37
Spices and Herbs Thyme, fresh Thymus vulgaris 3.2
Nut and Seed Products Nuts, pistachio nuts, raw Pistacia vera 2.99
Nuts, almonds Prunus dulcis 2.97
Vegetables and Vegetable Products Catsup 2.94
Legumes and Legume Products Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Cicer arietinum 2.85
Peanuts, all types, oil-roasted, with salt 2.75
Lentils, raw Lens culinaris 2.71
Fruits and Fruit Juices Plums, dried (prunes), uncooked 2.64
Cereal Grains and Pasta Buckwheat flour, whole-groat 2.54
Spices and Herbs Dill weed, fresh Anethum graveolens 2.45
Rosemary, fresh Rosmarinus officinalis 2.35
Baked Products Bread, whole-wheat, commercially prepared 2.32
Cereal Grains and Pasta Barley, hulled Hordeum vulgare L. 2.29
Nut and Seed Products Nuts, hazelnuts or filberts Corylus spp. 2.29
Legumes and Legume Products Carob flour Ceratonia siliqua 2.27
Nut and Seed Products Nuts, pine nuts, pinyon, dried Pinus edulis 2.26
Vegetables and Vegetable Products Drumstick (horseradish tree) leaves, raw Moringa oleifera 2.26
Fruits and Fruit Juices Olives, ripe, canned (small-extra large) Olea europaea 2.23
Vegetables and Vegetable Products Parsley, fresh Petroselinum crispum 2.2
Cereal Grains and Pasta Buckwheat groats, roasted, dry 2.2
Vegetables and Vegetable Products Arrowhead, cooked, boiled, drained, without salt 2.19
Sauerkraut, canned, solids and liquids 2.15
Amaranth leaves, cooked, boiled, drained, without salt 2.11
Cereal Grains and Pasta Buckwheat Fagopyrum esculentum Moench 2.1
Soups, Sauces, and Gravies Soup, tomato, canned, condensed 2.09
Nut and Seed Products Nuts, cashew nuts, oil roasted, without salt added 2.03
Vegetables and Vegetable Products Taro leaves, raw Colocasia esculenta 1.92
Lima beans, immature seeds, raw Phaseolus lunatus 1.89
New Zealand spinach, raw Tetragonia tetragonioides 1.8
Cress, garden, raw Lepidium sativum 1.8
Nut and Seed Products Nuts, walnuts, english Juglans regia 1.78
Sweets Candies, milk chocolate 1.78
Spices and Herbs Peppermint, fresh Mentha x piperita L. nothosubsp. piperita 1.76
Vegetables and Vegetable Products Spinach, raw Spinacia oleracea 1.72
Soybeans, green, raw Glycine max 1.7
Soups, Sauces, and Gravies Sauce, pasta, spaghetti/marinara, ready-to-serve 1.7
Fruits and Fruit Juices Raisins, seedless Vitis vinifera 1.68
Vegetables and Vegetable Products Mushrooms, canned, drained solids 1.67
Legumes and Legume Products Beans, kidney, all types, mature seeds, canned 1.64
Fruits and Fruit Juices Prickly pears, raw Opuntia spp. 1.64
Raisins, golden seedless Vitis vinifera 1.61
Vegetables and Vegetable Products Chard, swiss, white leaf, raw Beta vulgaris subsp. vulagaris 1.6
Fruits and Fruit Juices Dates, deglet noor Phoenix dactylifera 1.6
Avocados, raw, all commercial varieties Persea americana 1.58
Legumes and Legume Products Broadbeans (fava beans), mature seeds, canned 1.58
Vegetables and Vegetable Products Kale, raw Brassica oleracea (Acephala Group) 1.54
Garlic, raw Allium sativum 1.5
Nut and Seed Products Nuts, pecans Carya illinoinensis 1.49
Spices and Herbs Basil, fresh Ocimum basilicum 1.49
Vegetables and Vegetable Products Coriander (cilantro) leaves, raw Coriandrum sativum 1.47
Spinach, frozen, chopped or leaf, unprepared 1.43
Endive, raw Cichorium endivia 1.41
Arugula, raw Eruca sativa 1.4
Turnip greens, raw Brassica rapa (Rapifera Group) 1.4
Vinespinach, (basella), raw Basella alba 1.4
Brussels sprouts, raw Brassica oleracea (Gemmifera Group) 1.37
Mustard greens, raw Brassica juncea 1.36
Sweet potato leaves, raw Ipomoea batatas 1.36
Purslane, raw Portulaca oleracea 1.36
Potatoes, Russet, flesh and skin, baked 1.35
Collards, raw Brassica oleracea var. viridis 1.32
Chicory greens, raw Cichorium intybus 1.3
Fruits and Fruit Juices Raspberry juice concentrate 1.29
Vegetables and Vegetable Products Potatoes, red, flesh and skin, baked 1.29
Tomato products, canned, puree, without salt added 1.28
Potatoes, white, flesh and skin, baked 1.24
Taro, raw Colocasia esculenta 1.2
Cress, garden, cooked, boiled, drained, without salt 1.2
Watercress, raw Nasturtium officinale 1.2
Nut and Seed Products Nuts, macadamia nuts, raw Macadamia integrifolia, M. tetraphylla 1.14
Vegetables and Vegetable Products Artichokes, (globe or french), raw Cynara scolymus 1.13
Broccoli raab, cooked 1.11
Potato, flesh and skin, raw Solanum tuberosum 1.11
Potatoes, red, flesh and skin, raw Solanum tuberosum 1.1
Dock, raw Rumex spp. 1.1
Broadbeans, immature seeds, raw Vicia faba 1.1
Juice, tomato, canned, without salt added 1.09
Legumes and Legume Products Beans, kidney, red, mature seeds, cooked, boiled, without salt 1.09
Vegetables and Vegetable Products Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 1.09
Beets, raw Beta vulgaris 1.08
Leeks, (bulb and lower leaf-portion), raw Allium ampeloprasum 1.05
Fennel, bulb, raw Foeniculum vulgare 1.05
Legumes and Legume Products Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 1.01
Vegetables and Vegetable Products Kohlrabi, raw Brassica oleracea (Gongylodes Group) 1
Chives, raw Allium schoenoprasum 1
Celeriac, raw Apium graveolens 1
Fruits and Fruit Juices Custard-apple, (bullock's-heart), raw Annona reticulata 1
Vegetables and Vegetable Products Sweet potato, raw, unprepared Ipomoea batatas 0.99
Parsnips, raw Pastinaca sativa 0.98
Cabbage, chinese (pe-tsai), raw Brassica rapa (Pekinensis Group) 0.98
Carrots, raw Daucus carota 0.97
Lotus root, raw Nelumbo nucifera 0.97
Taro, cooked, without salt 0.97
Nut and Seed Products Nuts, chestnuts, european, raw, peeled 0.96
Vegetables and Vegetable Products Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 0.95
Brussels sprouts, cooked, boiled, drained, without salt 0.95
Potatoes, white, flesh and skin, raw Solanum tuberosum 0.94
Broccoli raab, raw Brassica ruvo 0.93
Broadbeans, immature seeds, cooked, boiled, drained, without salt 0.9
Sweet potato leaves, cooked, steamed, without salt 0.89
Peas, green, raw Pisum sativum 0.87
Peppers, serrano, raw Capsicum anuum 0.87
Broccoli, raw Brassica oleracea var. italica 0.87
Fruits and Fruit Juices Currants, european black, raw Ribes nigrum 0.86
Vegetables and Vegetable Products Okra, raw Abelmoschus esculentus 0.86
Mushrooms, white, raw Agaricus bisporus 0.85
Beans, snap, green, canned, regular pack, drained solids 0.83
Fruits and Fruit Juices Bananas, raw Musa acuminata Colla 0.82
Dairy and Egg Products Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D 0.81
Vegetables and Vegetable Products Onions, spring or scallions (includes tops and bulb), raw Allium cepa or Allium fistulosum 0.81
Peas, green, frozen, cooked, boiled, drained, without salt 0.8
Pumpkin, raw Cucurbita spp. 0.8
Cabbage, chinese (pak-choi), raw Brassica rapa (Chinensis Group) 0.8
Cabbage, savoy, raw Brassica oleracea (Capitata Group) 0.8
Peas, green, frozen, unprepared 0.78
Broccoli, cooked, boiled, drained, without salt 0.77
Cauliflower, raw Brassica oleracea (Botrytis Group) 0.76
Fruits and Fruit Juices Rhubarb, raw Rheum rhabarbarum 0.76
Vegetables and Vegetable Products Yam, cooked, boiled, drained, or baked, without salt 0.76
Celery, raw Apium graveolens 0.75
Fruits and Fruit Juices Apricots, raw Prunus armeniaca 0.75
Vegetables and Vegetable Products Tomatoes, red, ripe, canned, packed in tomato juice 0.74
Yardlong bean, cooked, boiled, drained, without salt 0.73
Beans, snap, yellow, cooked, boiled, drained, without salt 0.73
Beans, snap, green, cooked, boiled, drained, without salt 0.73
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 0.71
Rutabagas, raw Brassica napus var. napobrassica 0.71
Taro leaves, cooked, steamed, without salt 0.7
Onions, welsh, raw Allium fistulosum 0.7
Radicchio, raw Cichorium intybus 0.7
Fruits and Fruit Juices Soursop, raw Annona muricata 0.7
Vegetables and Vegetable Products Cabbage, savoy, cooked, boiled, drained, without salt 0.7
Fruits and Fruit Juices Mulberries, raw Morus nigra 0.69
Vegetables and Vegetable Products Carrots, canned, regular pack, drained solids 0.68
Carrots, cooked, boiled, drained, without salt 0.67
Cowpeas (blackeyes), immature seeds, raw Vigna unguiculata Subsp. Unguiculata 0.67
Eggplant, raw Solanum melongena 0.66
Beans, snap, yellow, raw Phaseolus vulgaris 0.66
Beans, snap, green, raw Phaseolus vulgaris 0.66
Broccoli, frozen, chopped, unprepared 0.66
Fruits and Fruit Juices Figs, raw Ficus carica 0.66
Melons, cantaloupe, raw Cucumis melo 0.65
Beverages Cocoa mix, powder, prepared with water 0.65
Fruits and Fruit Juices Elderberries, raw Sambucus spp. 0.64
Vegetables and Vegetable Products Cabbage, red, raw Brassica oleracea (Capitata Group) 0.64
Cabbage, raw Brassica oleracea (Capitata Group) 0.64
Asparagus, cooked, boiled, drained 0.63
Carrots, baby, raw Daucus carota 0.63
Sweet potato, cooked, boiled, without skin 0.63
Corn, sweet, yellow, raw 0.62
Lettuce, green leaf, raw Lactuca sativa var. crispa 0.62
Cabbage, red, cooked, boiled, drained, without salt 0.62
Fruits and Fruit Juices Kiwifruit, green, raw Actinidia deliciosa 0.61
Vegetables and Vegetable Products Cauliflower, cooked, boiled, drained, without salt 0.6
Tomatoes, red, ripe, cooked 0.6
Peppers, hot chili, green, raw Capsicum frutescens 0.6
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt 0.59
Cabbage, cooked, boiled, drained, without salt 0.59
Asparagus, raw Asparagus officinalis 0.58
Squash, summer, zucchini, includes skin, raw 0.58
Radishes, oriental, raw Raphanus sativus (Longipinratus Group) 0.58
Lettuce, cos or romaine, raw Lactuca sativa var. logifolia 0.58
Lettuce, butterhead (includes boston and bibb types), raw Lactuca sativa var. capitata 0.57
Peas, edible-podded, raw Pisum sativum 0.56
Lettuce, red leaf, raw Lactuca sativa var. crispa 0.55
Radishes, raw Raphanus sativus 0.55
Fruits and Fruit Juices Raspberries, puree, with seeds 0.54
Pomegranates, raw Punica granatum 0.53
Vegetables and Vegetable Products Beans, snap, green, frozen, all styles, unprepared 0.53
Cauliflower, frozen, unprepared 0.53
Radish seeds, sprouted, raw Raphanus sativus 0.53
Peppers, jalapeno, raw Capsicum anuum 0.53
Fruits and Fruit Juices Kumquats, raw Fortunella spp. 0.52
Jujube, raw Ziziphus jujuba 0.51
Vegetables and Vegetable Products Onions, young green, tops only Allium cepa 0.51
Tomatoes, red, ripe, raw, year round average Lycopersicon esculentum 0.5
Tomatoes, yellow, raw Lycopersicon esculentum 0.5
Fruits and Fruit Juices Pitanga, (surinam-cherry), raw Eugenia uniflora 0.5
Gooseberries, raw Ribes spp. 0.49
Juice, pomegranate, bottled 0.49
Pummelo, raw Citrus maxima 0.48
Raspberries, frozen, red, unsweetened 0.48
Nectarines, raw Prunus persica var. nucipersica 0.48
Cherries, sweet, raw Prunus avium 0.48
Juice, orange, frozen concentrate, unsweetened, diluted with 3 volume water 0.47
Vegetables and Vegetable Products Beans, snap, green, frozen, cooked, boiled, drained without salt 0.47
Peppers, sweet, red, raw 0.47
Fruits and Fruit Juices Raspberries, raw Rubus spp. 0.46
Vegetables and Vegetable Products Peppers, sweet, yellow, raw Capsicum annuum 0.45
Onions, cooked, boiled, drained, without salt 0.44
Mung beans, mature seeds, sprouted, raw Vigna radiata 0.44
Fruits and Fruit Juices Oranges, raw, all commercial varieties Citrus sinensis 0.44
Oranges, raw, navels Citrus sinensis 0.43
Juice, orange, chilled, includes from concentrate 0.43
Peaches, raw Prunus persica 0.43
Vegetables and Vegetable Products Peppers, sweet, green, raw Capsicum annuum 0.43
Fruits and Fruit Juices Cherries, sour, red, frozen, unsweetened 0.42
Raspberries, puree, seedless 0.42
Vegetables and Vegetable Products Cauliflower, frozen, cooked, boiled, drained, without salt 0.42
Fruits and Fruit Juices Melons, honeydew, raw Cucumis melo 0.41
Cereal Grains and Pasta Rice, white, long-grain, regular, cooked 0.41
Vegetables and Vegetable Products Gourd, dishcloth (towelgourd), raw Luffa aegyptiaca 0.4
Fruits and Fruit Juices Juice, orange, raw 0.4
Cherries, sour, red, raw Prunus cerasus 0.4
Vegetables and Vegetable Products Alfalfa seeds, sprouted, raw Medicago sativa 0.4
Fruits and Fruit Juices Quinces, raw Cydonia oblonga 0.4
Strawberries, raw Fragaria X ananassa 0.4
Papayas, raw Carica papaya 0.39
Nut and Seed Products Nuts, coconut water (liquid from coconuts) 0.39
Vegetables and Vegetable Products Cucumber, with peel, raw Cucumis sativus 0.38
Fruits and Fruit Juices Tangerines, (mandarin oranges), raw Citrus reticulata 0.38
Apricots, canned, water pack, without skin, solids and liquids 0.38
Blackberries, raw Rubus spp. 0.37
Plums, raw Prunus spp. 0.37
Strawberries, frozen, unsweetened 0.37
Mangos, raw Mangifera indica 0.36
Grapefruit, raw, pink and red, all areas Citrus paradisi 0.36
Vegetables and Vegetable Products Lettuce, iceberg (includes crisphead types), raw Lactuca sativa var. capitata 0.36
Onions, raw Allium cepa 0.35
Beverages Coffee, brewed from grounds, prepared with tap water 0.35
Vegetables and Vegetable Products Onions, sweet, raw Allium cepa 0.34
Fruits and Fruit Juices Grapefruit, raw, white, all areas Citrus paradisi 0.33
Pears, raw Pyrus communis 0.32
Beverages Alcoholic beverage, wine, table, red, Syrah or Shiraz 0.32
Fruits and Fruit Juices Juice, lime, raw 0.31
Limes, raw Citrus latifolia 0.3
Lemons, raw, without peel Citrus limon 0.3
Juice, tangerine, raw 0.3
Beverages Alcoholic beverage, wine, dessert, sweet 0.3
Alcoholic beverage, wine, table, red, Cabernet Sauvignon 0.29
Fruits and Fruit Juices Juice, grapefruit, white, canned, unsweetened 0.29
Apples, Granny Smith, raw, with skin 0.29
Juice, grapefruit concentrate, white, frozen, unsweetened, diluted with 3 volume water 0.28
Pineapple juice, canned, unsweetened, without added ascorbic acid 0.28
Beverages Alcoholic beverage, wine, table, red 0.28
Alcoholic beverage, wine, table, red, Cabernet Franc 0.27
Fruits and Fruit Juices Peaches, canned, heavy syrup, drained 0.26
Watermelon, raw Citrullus lanatus 0.25
Apples, Fuji, raw, with skin 0.24
Blueberries, cultivated (highbush), raw Vaccinium spp. 0.24
Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) 0.24
Juice, apple, canned or bottled, unsweetened, without added ascorbic acid 0.23
Pineapple, raw, all varieties Ananas comosus 0.22
Juice, lemon, canned or bottled 0.22
Juice, grape, canned or bottled, unsweetened, without added ascorbic acid 0.22
Juice, lemon, raw 0.21
Juice, grapefruit, white, raw 0.2
Acerola, (west indian cherry), raw Malpighia emarginata 0.2
Apples, Gala, raw, with skin 0.2
Juice, grapefruit, pink, raw 0.2
Pineapple, raw, extra sweet variety Ananas comosus 0.2
Beverages Alcoholic beverage, wine, table, white 0.2
Fruits and Fruit Juices Juice, Cranberry cocktail, bottled 0.2
Sweets Jams and preserves, apricot 0.2
Fruits and Fruit Juices Apples, raw, with skin Malus domestica 0.19
Blueberries, frozen, unsweetened 0.18
Apples, raw, without skin Malus domestica 0.17
Apples, Golden Delicious, raw, with skin 0.16
Beverages Alcoholic beverage, beer, regular, all 0.16
Tea, instant, unsweetened, powder, prepared 0.15
Fruits and Fruit Juices Cranberries, dried, sweetened 0.15
Apples, Red Delicious, raw. with skin 0.14
Cranberries, raw Vaccinium macrocarpon 0.12
Cranberry sauce, canned, sweetened 0.1
Cranberry sauce, whole, canned, OCEAN SPRAY 0.1
Cranberry sauce, jellied, canned, OCEAN SPRAY 0.1
Beverages Tea, black, brewed, prepared with tap water, decaffeinated 0.04
Tea, black, brewed, prepared with tap water 0.04

This site is a free site and intended to stay a free site! If this site is really helpful and you are loaded with money -- Amazon Gift cards are always appreciated to defer operating costs.;-)