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Top greens with the highest mineral content

Roman Klymenko
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Roman Klymenko

15 years on low-carb nutrition

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  1. Beginning
  2. TOP 1. Turnip greens
  3. TOP 2. Dandelion leaves
  4. TOP 3. Leaf mustard
  5. TOP 4. Beet greens
  6. TOP 5. Fresh oregano
  7. TOP 6. Fresh thyme (thymus)
  8. TOP 7. Dill
  9. TOP 8. Spinach
  10. TOP 9. Parsley
  11. TOP 10. Kale
Top greens with the highest mineral content
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Last updated: 02.07.2024
Time to read: 1 min.
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In this article, we will discuss the TOP greens with the highest mineral content, which will be an excellent addition to your diet, providing maximum health benefits.

TOP 1. Turnip greens

Turnip greens
RDA per 100 g
Vitamins
Nutrient% of RDA
K153
A54
C37
B927
B620
E13
B58
B26
B34
B15
Minerals
Nutrient% of RDA
Fructose?
Flavonoids9 987
Lutein85
Copper21
Manganese19
Iron6
Calcium14
Fibers13
Boron8
Potassium8
Magnesium7
Phosphorus4
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)8

TOP 2. Dandelion leaves

Dandelion leaves
RDA per 100 g
Vitamins
Nutrient% of RDA
K865
A73
C47
E23
B224
B619
B117
B97
B4 (Choline)8
B36
B8 (Inositol)4
Minerals
Nutrient% of RDA
Fructose?
Flavonoids4 120
Lutein115
Iron17
Copper19
Calcium19
Manganese19
Potassium15
Fibers14
Magnesium11
Phosphorus9
Boron8
Zinc5
Sodium3
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 3. Leaf mustard

Leaf mustard
RDA per 100 g
Vitamins
Nutrient% of RDA
K659
A88
C34
E12
B68
B26
B33
B14
Minerals
Nutrient% of RDA
Fructose?
Flavonoids3 108
Lutein70
Manganese27
Iron9
Copper17
Calcium12
Potassium15
Magnesium10
Phosphorus8
Fibers8
Zinc4
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Amino acids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 4. Beet greens

Beet greens
RDA per 100 g
Vitamins
Nutrient% of RDA
K774
A79
C40
E17
B220
B19
B95
B55
B63
B33
Minerals
Nutrient% of RDA
Fructose?
Flavonoids1 253
Lutein120
Copper40
Iron14
Potassium29
Manganese22
Magnesium22
Calcium12
Fibers15
Boron8
Phosphorus6
Sodium4
Zinc5
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 5. Fresh oregano

Fresh oregano
RDA per 100 g
Vitamins
Nutrient% of RDA
K691
E122
B680
B959
B248
B333
B518
B116
A12
B4 (Choline)8
C3
Minerals
Nutrient% of RDA
Manganese277
Calcium160
Magnesium84
Potassium48
Zinc34
Phosphorus21
Lutein19
Selenium8
Iron2
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)56

TOP 6. Fresh thyme (thymus)

Fresh thyme (thymus)
RDA per 100 g
Vitamins
Nutrient% of RDA
C213
B243
B627
A34
B911
B313
B58
B14
Minerals
Nutrient% of RDA
Iron97
Manganese94
Copper62
Calcium41
Magnesium50
Fibers56
Potassium23
Zinc23
Phosphorus15
Selenium9
Sulfur9
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 7. Dill

Dill
RDA per 100 g
Vitamins
Nutrient% of RDA
B6132
C113
A110
B938
B225
B117
B311
B58
E6
Minerals
Nutrient% of RDA
Fructose?
Manganese333
Iron37
Lutein67
Potassium28
Calcium21
Magnesium17
Phosphorus9
Zinc11
Fibers8
Sodium3
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)16

TOP 8. Spinach

Spinach
RDA per 100 g
Vitamins
Nutrient% of RDA
U?
K537
A67
B949
C37
B615
B217
E14
B1310
B17
B35
B4 (Choline)5
Minerals
Nutrient% of RDA
Fructose?
Chlorophyll117
Lutein113
Manganese50
Iron15
Betaine30
GABA20
Magnesium25
Zeaxanthin17
Potassium21
Calcium10
Phosphorus7
Fibers9
Silicon6
Glutathione6
Zinc7
Sodium3
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)13
Amino acids
Nutrient% of RDA
Tryptophan19
Methionine5

TOP 9. Parsley

Parsley
RDA per 100 g
Vitamins
Nutrient% of RDA
K1 822
C177
A60
B747
B938
B58
B39
B29
B67
B18
E5
Minerals
Nutrient% of RDA
Fructose?
Antioxidants186
Iron34
Chlorophyll67
Lutein50
Potassium21
Calcium14
Magnesium16
Zinc13
Vanadium10
Fibers13
Phosphorus8
Manganese9
Nickel6
Zeaxanthin4
Lipids
Nutrient% of RDA
No nutrients exceed 1% of the RDA
Amino acids
Nutrient% of RDA
No nutrients exceed 1% of the RDA

TOP 10. Kale

Kale
RDA per 100 g
Vitamins
Nutrient% of RDA
K433
C125
B935
B232
A34
B621
B110
B38
E4
Minerals
Nutrient% of RDA
Lutein180
Chlorophyll75
Manganese37
Calcium25
Iron9
Potassium19
Magnesium10
Phosphorus8
Fibers8
Glutathione5
Zinc5
Lipids
Nutrient% of RDA
Alpha-linolenic acid (Omega-3)12
Amino acids
Nutrient% of RDA
Tryptophan19
Valin9
Histidine8
Methionine5
Threonine4

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Top greens with the highest vitamin contentTop greens with the highest vitamin content
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