Top vegetables with the highest mineral content

The top vegetables with the highest mineral content for a keto diet include those rich in potassium, magnesium, and calcium, which are essential for muscle, nerve, and bone health. Incorporating these mineral-rich vegetables into your meals will support your overall health and help you achieve your keto diet goals.

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Vegetables play an important role in the keto diet, providing not only fiber and antioxidants, but also a rich spectrum of minerals necessary for maintaining optimal health. Making the right choice of vegetables will help you supply your body with essential elements such as potassium, magnesium, and calcium, which contribute to the normal functioning of muscles, nervous system, and bone tissue. In this article, we will discuss the TOP vegetables with the highest mineral content that will become an indispensable part of your keto diet, helping you maintain health and achieve your goals on the keto diet.

TOP 1. Dried Chanterelle Mushrooms

RDA per 100 g

Vitamins

Nutrient	% of RDA
B3	849675169683
B5	58584897293
B9	454530904518
B2	38453683171
B1	32352763191
D	2727272744
B4 (Choline)	22292749126
B6	111172351
E	333711

Minerals

Nutrient	% of RDA
Copper	24424422050014773
Prebiotics	120120120240?120
Iron	883926704714
Zinc	85118851881919
Manganese	7494851137434
Fibers	63968696?60
Potassium	628172915342
Phosphorus	444444623116
Magnesium	3344391082318
Selenium	20201937113
Antioxidants	18232140311
Calcium	444443

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	828255137?27
Tryptophan	751051052634211
Threonine	699696200??
Aspartic acid	657865195?65
Alanine	499898245??
Isoleucine	4664641333216
Valin	425858123?19
Lysine	4158581212915
Histidine	405656117?28
Leucine	3955551173714
Phenylalanine	344747985920
Proline	27302768?18
Glycine	232323696923
Arginine	22222255186
Tyrosine	212921723612
Glutamic acid	216231310??
Cysteine	202424632416
Methionine	162121441611

TOP 2. Dried shiitake mushrooms

RDA per 100 g

Vitamins

Nutrient	% of RDA
B5	43843836573021922
B2	9811591212423
B3	8810178176713
B6	747451161321
B9	414127824116
B4 (Choline)	374745812010
B1	35383070211
C	4541411

Minerals

Nutrient	% of RDA
Copper	5565565001 136333167
Molybdenum	153153138314?14
Prebiotics	757575150?75
Zinc	7096701531515
Manganese	536862825325
Potassium	455953673831
Phosphorus	424242592915
Magnesium	3141371022217
Fibers	30464146?29
Iron	2210617113
Selenium	1010101961
Antioxidants	5661113

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	56563894?19
Tryptophan	557777191318
Threonine	517272149??
Aspartic acid	485848144?48
Alanine	408080200??
Isoleucine	3853531112713
Valin	355050104?16
Lysine	344747982312
Leucine	324545953011
Histidine	27383879?19
Phenylalanine	263636754515
Proline	21232151?14
Glutamic acid	175125254??
Arginine	16161639134
Glycine	161616484816
Tyrosine	14201449258
Cysteine	9111129117
Methionine	912122696

TOP 3. Dried aspen mushrooms

RDA per 100 g

Vitamins

Nutrient	% of RDA
B3	758667150602
B5	52524387263
B9	353523703514
B2	35413275151
B1	29322558181
B4 (Choline)	20252443115
B6	9962041

Minerals

Nutrient	% of RDA
Copper	18918917038611357
Prebiotics	100100100200?100
Iron	843725674513
Zinc	78108781721717
Manganese	6583751006530
Potassium	628172915342
Fibers	61928292?58
Phosphorus	444444623116
Magnesium	293833922015
Selenium	1717163192
Antioxidants	1317163028

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	747449123?25
Threonine	669292192??
Tryptophan	649090225369
Aspartic acid	597059176?59
Alanine	469292230??
Isoleucine	4461611273115
Valin	405656118?18
Lysine	3955551142714
Leucine	3853531123513
Histidine	375252108?26
Phenylalanine	314343905418
Proline	26292665?17
Glycine	222222656522
Arginine	20202049165
Glutamic acid	195729285??
Cysteine	182121552114
Tyrosine	182618643211
Methionine	14191939149

TOP 4. Dried birch boletes

RDA per 100 g

Vitamins

Nutrient	% of RDA
B3	708062140562
B5	48484080242
B9	363624733615
B2	33393172141
B1	27292353161
B4 (Choline)	21272646126
B6	8861841

Minerals

Nutrient	% of RDA
Copper	17817816036410753
Prebiotics	959595190?95
Iron	743322593912
Zinc	7198711561616
Manganese	617870936128
Potassium	597769875040
Fibers	55847584?53
Phosphorus	424242593015
Magnesium	283733912015
Selenium	1515142892
Antioxidants	1216142827

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	707047117?23
Threonine	638888183??
Tryptophan	618585213349
Aspartic acid	566756168?56
Alanine	448888220??
Isoleucine	4259591233015
Valin	395555115?18
Lysine	3853531102613
Leucine	3651511093413
Histidine	344848100?24
Phenylalanine	304242875217
Proline	25282563?17
Glycine	212121626221
Arginine	18181846155
Tyrosine	182518623110
Glutamic acid	185427270??
Cysteine	172020532013
Methionine	14181838149

TOP 5. Thai eggplants

RDA per 100 g

Vitamins

Nutrient	% of RDA
B8 (Inositol)	7771452
B9	6641162
B6	6641431
B5	665931
B3	454831
K	344631
B2	333611
B1	343721

Minerals

Nutrient	% of RDA
Lutein	410410410683?103
Flavonoids	279232214398?28
Antioxidants	31403670619
Lectins	1818183618?
Manganese	10131215105
Copper	9981853
Fibers	8121112?8
Potassium	7981065
Iron	311221
Magnesium	3441122
Phosphorus	333521

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Aspartic acid	45413?4
Serin	3326?1
Histidine	3448?2
Tryptophan	344911
Threonine	3449??

TOP 6. Tomato paste

RDA per 100 g

Vitamins

Nutrient	% of RDA
B3	29332658231
K	28373760287
C	2531279251
E	2323234831
B9	17171133177
B6	121282651
B2	7861531
B5	6651031
B4 (Choline)	5771231
B1	554931
A	5651133

Minerals

Nutrient	% of RDA
Fructose	??????
Lycopene	429429429858?86
Lectins	70707014070?
Iron	35161028196
Potassium	303935442520
Sodium	252525472311
Manganese	17222027178
Copper	1212112474
Fibers	11161516?10
Magnesium	1013123275
Zinc	91392022
Phosphorus	666842
Calcium	333332

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	575842

Amino acids

Nutrient	% of RDA
Histidine	11161633?8
Lysine	1013132873

TOP 7. Fermented cabbage (without sugar)

RDA per 100 g

Vitamins

Nutrient	% of RDA
C	1619165631
K	11151524113
B6	101072241
B9	6641262
B5	333521
B2	343711
B1	332521

Minerals

Nutrient	% of RDA
Probiotics	5005005001 000?100
Sodium	292929552613
Iron	198615103
GABA	14141470145
Fibers	8121012?7
Manganese	7981173
Phosphorus	666842
Potassium	576743
Magnesium	3441022
Calcium	333333

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	6861053

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

TOP 8. Kimchi

RDA per 100 g

Vitamins

Nutrient	% of RDA
K	36484878369
C	2328258441
B9	1313926135
B6	8851731
B3	6651151
B4 (Choline)	5661031
B2	343711
B1	332521
E	333711
K2	3447?1

Minerals

Nutrient	% of RDA
Probiotics	350350350700?70
Iron	3114925175
Sodium	222222422010
GABA	16161680165
Potassium	465743
Fibers	4666?4
Magnesium	3441022
Phosphorus	333521
Calcium	333333

TOP 9. Sun-dried tomatoes

RDA per 100 g

Vitamins

Nutrient	% of RDA
B3	576550113452
C	44524615782
B1	44483888261
B5	42423570212
B2	38443582161
B6	26261755111
K	19262642195
A	7981644
B9	6641262

Minerals

Nutrient	% of RDA
Fructose	??????
Lectins	60606012060?
Copper	5353471083216
Phosphorus	515151713618
Potassium	466054683931
Iron	34151027185
Manganese	20262431209
Magnesium	192523621410
Fibers	15232123?15
Antioxidants	1216152827
Sodium	12121222115
Calcium	11111111119
Zinc	71071622
Selenium	5551031

Lipids

Nutrient	% of RDA
Oleic acid (Omega-9)	23282640?31
Alpha-linolenic acid (Omega-3)	5861043

Amino acids

Nutrient	% of RDA
Methionine	10131328107
Phenylalanine	5661383
Lysine	5771432
Valin	46613?2

TOP 10. Morels

RDA per 100 g

Vitamins

Nutrient	% of RDA
B2	1619153471
B3	14161328111
B6	101072351
B4 (Choline)	912112053
C	911103221
B5	9971541
B1	6651231

Minerals

Nutrient	% of RDA
Iron	15368451228124
Copper	6969631424221
Phosphorus	282828391910
Manganese	263330392612
Zinc	1825184144
Prebiotics	16161632?16
Potassium	12161418108
Magnesium	1013123375
Fibers	7111011?7
Selenium	444721
Calcium	444444

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Amino acids

Nutrient	% of RDA
Serin	1212820?4
Tryptophan	1115153862
Threonine	10151531??
Aspartic acid	910926?9
Alanine	7141435??
Valin	79919?3
Isoleucine	710102153
Lysine	6991842
Leucine	6991862
Proline	55512?3
Histidine	58816?4
Phenylalanine	5771593
Arginine	4441141
Tyrosine	4641572
Glycine	44411114
Glutamic acid	38442??
Methionine	333732

TOP 11. Corn

RDA per 100 g

Vitamins

Nutrient	% of RDA
B7	70706017581
B6	37372580161
B1	32352763191
B3	13151226111
B5	1212102061
B2	1113102351
E	9991911
C	8982711
B9	7741373
A	6871344
B4 (Choline)	4651021

Minerals

Nutrient	% of RDA
Fructose	??????
Lectins	110110110220110?
Iron	46211437257
Phosphorus	434343603015
Copper	323229661910
Magnesium	253329801713
Zinc	1622163533
Sulfur	14191929?4
Potassium	1013121597
Zeaxanthin	10101040102
Manganese	7981173
Lutein	66611?2
Fibers	5878?5
Calcium	333333

Lipids

Nutrient	% of RDA
Linoleic acid (Omega-6)	12181630?35
Oleic acid (Omega-9)	3435?4

Amino acids

Nutrient	% of RDA
Valin	57715?2
Tryptophan	4551321

TOP 12. Passata

RDA per 100 g

Vitamins

Nutrient	% of RDA
E	1313132821
C	1214124221
B6	121282551
K	12161625123
B3	454831
B9	332631
A	343722
B2	343711
B4 (Choline)	333611

Minerals

Nutrient	% of RDA
Lycopene	217217217433?43
Iron	2210718124
Copper	19191840126
Potassium	13171519119
Manganese	7981173
Phosphorus	666842
Magnesium	5761843
Fibers	5878?5

Lipids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

TOP 13. Dried white mushroom

RDA per 100 g

Vitamins

Nutrient	% of RDA
B4 (Choline)	344721

Minerals

Nutrient	% of RDA
Melatonin	136136136680?7
Fibers	6910594105?66
Selenium	1717163192

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	891291011587147
Myristic acid (Saturated)	12161621?62

Amino acids

Nutrient	% of RDA
Leucine	710102173
Valin	3448?1

TOP 14. Broccoli

RDA per 100 g

Vitamins

Nutrient	% of RDA
U	????233
C	99119105357184
K	851131131858520
B9	16161132166
B6	131392961
B5	1111101961
B2	91182041
B4 (Choline)	7991642
B13	777201?
B1	6651241
E	5551111
B3	454831
A	344822

Minerals

Nutrient	% of RDA
Fructose	??????
Calcium D-Glucarate	68681363406834
Alpha-lipoic acid	606060120601
Chlorophyll	424242125?42
Prebiotics	26262652?26
Sulfur	18232335?5
Quercetin	1111173311
Manganese	912111494
Iron	943751
Potassium	912111486
Phosphorus	9991373
GABA	8884083
Indole-3-Carbinol	88344284
Fibers	710910?7
Boron	66612?2
Copper	5551132
Magnesium	5761643
Calcium	555554
Selenium	554831
Glutathione	5591821
Zinc	454811

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	71181364

Amino acids

Nutrient	% of RDA
Histidine	45510?3
Threonine	45511??
Serin	3325?1

TOP 15. Garlic

RDA per 100 g

Vitamins

Nutrient	% of RDA
B6	959565206411
C	35423712562
B1	17181433101
B5	1212102061
B2	81081841
B4 (Choline)	455921
B3	454941

Minerals

Nutrient	% of RDA
Fructose	??????
Manganese	7393841117333
Molybdenum	31312864?3
Selenium	26262447144
Phosphorus	22222231158
Iron	219617113
Calcium	181818181815
Potassium	12151417108
Zinc	1115112322
Sulfur	10131320?3
Magnesium	6871943
Fibers	6888?5
Glutathione	4481621

Lipids

Nutrient	% of RDA
Alpha-linolenic acid (Omega-3)	454732

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

Additional materials

Top vegetables with the highest vitamin content

Published: 02.07.2024

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