Mineral content of fruit and vegetables

Fruit	Mineral	Content in fruit (mg/ 100 gram)
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 gram) *
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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