Mineral content of fruit and vegetables

Fruit

Mineral Content in fruit (mg/ 100 g)


Apricots

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
20

0,8
12


283

trace amount


Apple

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
3
trace amount
0,1
3
trace amounts
9,5
129
0,4
1
trace amount


Banana

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
5
trace amount
0,4
29
trace amount
27
358
1,3
1
trace amount


Blackberries

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
30
trace amount
1
17
2
30
175
1
2
0,4


Cherries

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
20

0,5
10


248

trace amount


Grapefruit

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
21

0,1
10


165

1


Grapes

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
14
trace amount
0,3
8
trace amount
9
203
0,3
trace amount
trace amount


Kiwi

Calcium
Copper
Iron
Magnesium
Phosphorus
Potassium
Selenium
Sodium
Zinc
29
0,3
0,3
13
71
326
1
2
0,3


Lemon

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
10
trace amount
0,1
9
trace amount
9
193
trace amount
1
trace amount


Lime

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Zinc
22
trace amount
0,4
4
trace amount
12
68
trace amount
trace amount


Lychee

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
5

0,3
18


182

2


Mango

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
14
trace amount
0,2
11
trace amount
23
143
trace amount
1
trace amount


Melon

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Zinc
7,6
trace amount
trace amount
7,6
trace amount
12
213
trace amount


Orange

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Zinc
37
trace amount
0,1
10
trace amount
18
154
0,7
trace amount


Peach

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
4
trace amount
0,2
8
trace amount
12
178
4
trace amount
trace amount


Pear

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Sodium
Zinc
6
trace amount
0,1
5
trace amount
11
112
1
trace amount


Pineapple

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
12

0,4
17


180

trace amount


Plum

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
8

0,3
7


197

trace amount


Pumpkin

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
20

0,5
10


350

8


Raspberries

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
15

1,5
22


228

trace amount


Strawberry

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
15
trace amount
0,5
13
trace amount
27
183
1
3
trace amount


Tomato

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
32
trace amount
0,5
23
trace amount
63
397
1
11
trace amount


Water melon

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Zinc
10
trace amount
0,4
11
trace amount
26
158
0,3
trace amount

Vegetable

Mineral Content in vegetable (mg/ 100 mg) *


Artichoke

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
53
trace amount
1,5
22
trace amount
103
353
trace amount
47
trace amount


Asparagus

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
15
trace amount
0,6
10
trace amount
48,5
200
trace amount
200
trace amount


Avocado

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
15
trace amount
0,7
29
trace amount
82
377
trace amount
3
trace amount


Broccoli

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
100
trace amount
1,5
18
trace amount
46
340
trace amount
12
trace amount


Brussels sprouts

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
30

0,6
20


382

3


Cabbage

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
75
trace amount
1
12
0,5
36
300
1
10
trace amount


Carrot

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
29
trace amount
0,4
7
trace amount
23
218
trace amount
35
trace amount


Cauliflower

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
15
trace amount
0,5
12
trace amount
20
250
trace amount
8
trace amount


Chicory

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
41

0,8
11


287

29


Corn

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
11
trace amount
0,5
45
trace amount
79
250
0,6
1
0,4


Cucumber

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
14
trace amount
0,2
10
trace amount
1,4
124
trace amount
5
trace amount


Green paprika

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
15
trace amount
0,5
11
trace amount
14
200
trace amount
5
trace amount


Leek

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
60

1
10


250

5


Mushroom

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
20
trace amount
0,1
6
trace amount
36
150
3
250
trace amount


Olives

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
61

1,8
22


91

2250


Onion

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
30
trace amount
0,5
9
trace amount
23
200
trace amount
10
trace amount


Peas

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
29
trace amount
1
13
1
187
126
3
220
2


Pickels

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
16

0,2
10


56

350


Potato

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
6
trace amount
0,5
22
trace amount
78
450
0,5
2
0,5


Radishes

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
30

2
11


250

25


Red paprika

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
15

0,5
11


250

6


Sauerkraut

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
62

0,3
9


210

600


Spinach

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
125
trace amount
1,2
48
trace amount
15
400
0,3
25
trace amount


Zucchini

Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
30
trace amount
2,4
6
0,4
7
200
0,4
1
0,7

* Most of these values are for raw vegetables. If these are boiled, they may lose some of their mineral content.

Sources

Cunningham J.H., Milligan G., Trevisan L., Minerals in Australian fruits and vegetables –a comparison of levels between the 1980s and 2000. Food Standards Australia New Zealand, 2001

Decuypere Dr., Nutrient contents of fruits, nuts and vegetables. Health Alternatives, 2005

Dutch 'Voedingsmiddelentabel' of Voedingscentrum

Emsley J., Nature's Building Blocks - an a-z guide to the elements. 2001, University of Cambridge: Department of Checmistry, UK

Click here for recommended daily intake of minerals







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