plant-based (vegan) calcium vs animal calcium
TRANSCRIPT
8/4/2019 Plant-based (Vegan) Calcium vs Animal Calcium
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The below listings are based on a 100 gram serving of each (the equivalent of 3.53ounces), listed in a descending order from the highest amount of calcium to the lowestamount of calcium. We ended the table at "Milk, Human" (breast milk) as this is theonly natural source of milk-based calcium for humans, which of course is intended for our infancy. The source of the data listed here is the USDA NutrientDatabase: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of anyerrors.
#Sourc
eCalcium mg
Total
fat g
Saturated
fat g
Cholesterol mg
Protein g
Magnesium mg
Ironmg
Fiber g
Energy kcal
1 Spices,celery seed
1767.000 25.270
2.190 0.000 18.070 440.000 44.900
11.800 392.000
2 Seeds,sisymbrium
sp. seeds,whole, dried
1633.000 4.600 0.902 0.000 12.140 314.000 0.110 ? 318.000
3 Spices, dillseed
1516.000 14.540
0.730 0.000 15.980 256.000 16.330
21.100 305.000
4 Spices, poppy seed
1438.000 41.560
4.517 0.000 17.990 347.000 9.760 19.500 525.000
5 Spices,fennel seed
1196.000 14.870
0.480 0.000 15.800 385.000 18.540
39.800 345.000
6 Sesame
seeds
975.000 49.67
0
6.957 0.000 17.730 351.000 14.55
0
11.800 573.000
7 Spices,cumin seed
931.000 22.270
1.535 0.000 17.810 366.000 66.360
10.500 375.000
8 Spices,coriander seed
709.000 17.770
0.990 0.000 12.370 330.000 16.320
41.900 298.000
9 Spices,carawayseed
689.000 14.590
0.620 0.000 19.770 258.000 16.230
38.000 333.000
10 Tofu, raw,firm,
preparedwithcalciumsulfate
683.000 8.720 1.261 0.000 15.780 58.000 10.470
2.300 145.000
11 Spices,anise seed
646.000 15.900
0.586 0.000 17.600 170.000 36.960
14.600 337.000
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12 Seeds, chiaseeds, dried
631.000 30.750
3.176 0.000 15.620 ? ? 37.700 490.000
13 Spices,mustardseed, yellow
521.000 28.760
1.460 0.000 24.940 298.000 9.980 14.700 469.000
14 Winged beans,matureseeds, raw
440.000 16.320
2.303 0.000 29.650 179.000 13.440
? 409.000
15 Sesame butter,tahini
426.000 53.760
7.529 0.000 17.000 95.000 8.950 9.300 595.000
16 Soybeans,matureseeds, raw
277.000 19.940
2.884 0.000 36.490 280.000 15.700
9.300 416.000
17 Nuts,
almond butter, plain,without saltadded
270.000 59.10
0
5.602 0.000 15.080 303.000 3.700 3.700 633.000
18 Nuts,almonds
248.000 50.640
3.881 0.000 21.260 275.000 4.290 11.800 578.000
19 Peppermint,fresh
243.000 0.940 0.246 0.000 3.750 80.000 5.080 8.000 70.000
20 Beans,white,mature
seeds, raw
240.000 0.850 0.219 0.000 23.360 190.000 10.440
15.200 333.000
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Calcium mg
Total
fat g
Saturated
fat g
Cholesterol mg
Protein g
Magnesium mg
Ironmg
Fiber g
Energy kcal
21 Dill weed,fresh
208.000 1.120 0.060 0.000 3.460 55.000 6.590 2.100 43.000
22 Spearmint,fresh
199.000 0.730 0.191 0.000 3.290 63.000 11.870
6.800 44.000
23 Flax seed 199.000 34.00
0
3.196 0.000 19.500 362.000 6.220 27.900 492.000
24 Soybeans,green, raw
197.000 6.800 0.786 0.000 12.950 65.000 3.550 4.200 147.000
25 Beans,kidney,californiared, matureseeds, raw
195.000 0.250 0.036 0.000 24.370 160.000 9.350 24.900 330.000
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26 Milk, sheep 193.400 7.000 4.603 27.000 5.980 18.360 0.100 0.000 107.808
27 Turnipgreens, raw
190.000 0.300 0.070 0.000 1.500 31.000 1.100 3.200 27.000
28 Dandeliongreens, raw
187.000 0.700 0.170 0.000 2.700 36.000 3.100 3.500 45.000
29 Beans,french,matureseeds, raw
186.000 2.020 0.221 0.000 18.810 188.000 3.400 25.200 343.000
30 Basil, fresh 177.000 0.640 0.041 0.000 3.150 64.000 3.170 1.600 23.000
31 Spices,fenugreek seed
176.000 6.410 1.460 0.000 23.000 191.000 33.530
24.600 323.000
32 Nuts, brazilnuts,dried,unblanched
176.000 66.220
16.154 0.000 14.340 225.000 3.400 5.400 656.000
33 Beans, greatnorthern,matureseeds, raw
175.000 1.140 0.356 0.000 21.860 189.000 5.470 20.200 339.000
34 Beans,small white,matureseeds, raw
173.000 1.180 0.304 0.000 21.110 183.000 7.730 24.900 336.000
35 Seaweed,kelp, raw
168.000 0.560 0.247 0.000 1.680 121.000 2.850 1.300 43.000
36Beans,yellow,matureseeds, raw
166.000 2.600 0.671 0.000 22.000 222.000 7.010 25.100 345.000
37 lotus seeds 163.000 1.970 0.330 0.000 15.410 210.000 3.530 ? 332.000
38 Tofu, firm, preparedwithcalciumsulfate andmagnesiumchloride
162.000 4.460 0.646 0.000 8.040 46.000 1.450 0.400 77.000
39 Arugula,
raw
160.000 0.660 0.086 0.000 2.580 47.000 1.460 1.600 25.000
40 Beans,navy,matureseeds, raw
155.000 1.280 0.331 0.000 22.330 173.000 6.440 24.400 335.000
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Calcium mg
Total
fat g
Saturated
fat g
Cholesterol mg
Protein g
Magnesium mg
Ironmg
Fiber g
Energy kcal
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41 Mothbeans,matureseeds, raw
150.000 1.610 0.364 0.000 22.940 381.000 10.850
? 343.000
42 Seaweed,wakame,raw
150.000 0.640 0.130 0.000 3.030 107.000 2.180 0.500 45.000
43 Collards,raw
145.000 0.420 0.055 0.000 2.450 9.000 0.190 3.600 30.000
44 Figs, dried,uncooked
144.000 1.170 0.234 0.000 3.050 59.000 2.230 12.200 255.000
45 Beans,kidney, alltypes,matureseeds, raw
143.000 0.830 0.120 0.000 23.580 140.000 8.200 24.900 333.000
46 Mungo beans,mature
seeds, raw
138.000 1.640 0.114 0.000 25.210 267.000 7.570 18.300 341.000
47 Parsley, raw 138.000 0.790 0.132 0.000 2.970 50.000 6.200 3.300 36.000
48 Yardlong beans,matureseeds, raw
138.000 1.310 0.339 0.000 24.330 338.000 8.610 11.000 347.000
49 Kale, raw 135.000 0.700 0.091 0.000 3.300 34.000 1.700 2.000 50.000
50 Milk, goat 133.500 4.140 2.667 11.400 3.560 13.970 0.050 0.000 68.813
51 Mung beans,mature
seeds, raw
132.000 1.150 0.348 0.000 23.860 189.000 6.740 16.300 347.000
52 Beans,kidney,royal red,matureseeds, raw
131.000 0.450 0.065 0.000 25.330 138.000 8.700 24.900 329.000
53 Beans, pink,matureseeds, raw
130.000 1.130 0.292 0.000 20.960 182.000 6.770 12.700 343.000
54 Wasabi,root, raw
128.000 0.630 ? 0.000 4.800 69.000 1.030 7.700 109.000
55 Beans,
cranberry(roman),matureseeds, raw
127.000 1.230 0.316 0.000 23.030 156.000 5.000 24.700 335.000
56 Beans, black,matureseeds, raw
123.000 1.420 0.366 0.000 21.600 171.000 5.020 15.200 341.000
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57 Milk, nonfat 123.000 0.180 0.117 2.000 3.410 11.000 0.040 0.000 35.000
58 Beans, pinto,matureseeds, raw
121.000 1.130 0.235 0.000 20.880 159.000 5.880 24.400 340.000
59 Watercress,raw 120.000 0.100 0.027 0.000 2.300 21.000 0.200 1.500 11.000
60 Milk, producer,fluid, 3.7%milkfat
119.000 3.660 2.278 14.300 3.280 13.400 0.050 0.000 64.172
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Calcium mg
Total
fat g
Saturated
fat g
Cholesterol mg
Protein g
Magnesium mg
Ironmg
Fiber g
Energy kcal
61 Sunflower seed
116.000 49.570
5.195 0.000 22.780 354.000 6.770 10.500 570.000
62 Nuts,
hazelnuts or filberts
114.000 60.75
0
4.464 0.000 14.950 163.000 4.700 9.700 628.000
63 Tempeh 111.000 10.800
2.220 0.000 18.540 81.000 2.703 ? 193.000
64 Tofu, soft, preparedwithcalciumsulfate andmagnesiumchloride
111.000 3.690 0.533 0.000 6.550 27.000 1.110 0.200 61.000
65 Tomatoes,
sun-dried
110.000 2.970 0.426 0.000 14.110 194.000 9.090 12.300 258.000
66 Peanuts,spanish, raw
106.000 49.600
7.642 0.000 26.150 188.000 3.910 9.500 570.000
67 Chickpeas(garbanzo
beans, bengalgram),matureseeds, raw
105.000 6.040 0.626 0.000 19.300 115.000 6.240 17.400 364.000
68 Nuts,walnuts,English
104.000 65.210
6.126 0.000 15.230 158.000 2.910 6.700 654.000
69 Broadbeans(fava
beans),matureseeds, raw
103.000 1.530 0.254 0.000 26.120 192.000 6.700 25.000 341.000
70 Mustardgreens, raw
103.000 0.200 0.010 0.000 2.700 32.000 1.460 3.300 26.000
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71 Chicorygreens, raw
100.000 0.300 0.073 0.000 1.700 30.000 0.900 4.0 23.000
72 Spinach,raw
99.000 0.350 0.056 0.000 2.860 79.000 2.710 2.700 22.000
73Seeds, breadnuttreeseeds, raw
98.000 0.990 0.267 0.000 5.970 68.000 2.090 ? 217.000
74 Tempeh,cooked
95.600 11.380
3.290 0.000 18.190 77.200 2.126 ? 197.000
75 Currants,zante, dried
86.000 0.270 0.028 0.000 4.080 41.000 3.260 6.800 283.000
76 Rhubarb,raw
86.000 0.200 0.053 0.000 0.900 12.000 0.220 1.800 21.000
77 Nuts,macadamianuts, raw
85.000 75.770
12.061 0.000 7.910 130.000 3.690 8.600 718.000
78 Winged beans,immatureseeds, raw
84.000 0.870 0.238 0.000 6.950 34.000 1.500 ? 49.000
79 Beans,kidney, red,matureseeds, raw
83.000 1.060 0.154 0.000 22.530 138.000 6.690 15.200 337.000
80 Lima beans,large,matureseeds, raw
81.000 0.690 0.161 0.000 21.460 224.000 7.510 19.000 338.000
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Calcium mg
Total
fat g
Saturated
fat g
Cholesterol mg
Protein g
Magnesium mg
Ironmg
Fiber g
Energy kcal
81 Okra, raw 81.000 0.100 0.026 0.000 2.000 57.000 0.800 3.200 33.000
82 Seaweed,irishmoss,raw
72.000 0.160 0.033 0.000 1.510 144.000 8.900 1.300 49.000
83 Nuts, pecans
70.000 71.970
6.175 0.000 9.170 121.000 2.530 9.600 691.000
84 Seaweed,laver, raw
70.000 0.280 0.061 0.000 5.810 2.000 1.800 0.300 35.000
85 Lettuce,looseleaf,raw
68.000 0.300 0.039 0.000 1.300 11.000 1.400 1.900 18.000
86 Soybeans,matureseeds,sprouted,raw
67.000 6.700 0.929 0.000 13.090 72.000 2.100 1.100 122.000
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87 Beans,adzuki,matureseeds, raw
66.000 0.530 0.191 0.000 19.870 127.000 4.980 12.700 329.000
88 Finfish,halibut,
Atlantic andPacific,cooked, dryheat
60.000 2.940 0.417 41.000 26.690 107.000 1.070 0.000 140.000
89 Quinoa 60.000 5.800 0.590 0.000 13.100 210.000 9.250 5.900 374.000
90 Beans, pinto,immatureseeds,frozen,unprepared
58.000 0.500 0.061 0.000 9.800 60.000 3.000 5.700 170.000
91 Nuts,
walnuts, black
58.000 56.58
0
3.628 0.000 24.350 202.000 3.070 5.000 607.000
92 Prickly pears, raw
56.000 0.510 0.067 0.000 0.730 85.000 0.300 3.600 41.000
93 Egg, whole,cooked,fried
55.000 15.000
4.167 459.000 13.540 11.000 1.560 0.000 199.000
94 Oats 54.000 6.900 1.217 0.000 16.890 177.000 4.720 10.600 389.000
95 Seaweed,agar, raw
54.000 0.030 0.006 0.000 0.540 67.000 1.860 0.500 26.000
96 Beans, pinto,immatureseeds,frozen,cooked,
boiled,drained,without salt
52.000 0.480 0.058 0.000 9.310 54.000 2.710 8.600 162.000
97 Chard,swiss, raw
51.000 0.200 0.030 0.000 1.800 81.000 1.800 1.600 19.000
98 Lentils,matureseeds, raw
51.000 0.960 0.135 0.000 28.060 107.000 9.020 30.500 338.000
99 Prunes,dried,uncooked
51.000 0.520 0.041 0.000 2.610 45.000 2.480 7.100 239.000
100 Egg, whole,cooked,hard-boiled
50.000 10.610
3.267 424.000 12.580 10.000 1.190 0.000 155.000
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Calcium mg
Total
Saturated
Cholesterol mg
Protein g
Magnesium mg
Ironmg
Fiber g
Energy kcal
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fat g fat g
101 Hyacinth- beans,immatureseeds, raw
50.000 0.200 0.088 0.000 2.100 40.000 0.740 ? 46.000
102 Chickpeas(garbanzo beans, bengalgram),matureseeds,cooked,
boiled,without salt
49.000 2.590 0.269 0.000 8.860 48.000 2.890 7.600 164.000
103 Egg, whole,raw, fresh
49.000 10.020
3.100 425.000 12.490 10.000 1.440 0.000 149.000
104 Raisins,
seedless
49.000 0.460 0.150 0.000 3.220 33.000 2.080 4.000 300.000
105 Beans,snap, green,cooked,
boiled,drained,without salt
46.000 0.280 0.064 0.000 1.890 25.000 1.280 3.200 35.000
106 Lotus root,raw
45.000 0.100 0.030 0.000 2.600 23.000 1.160 4.900 74.000
107 Nuts,cashewnuts, dryroasted,
without saltadded
45.000 46.350
9.157 0.000 15.310 260.000 6.000 3.000 574.000
108 Beans, pinto,matureseeds,sprouted,raw
43.000 0.900 0.109 0.000 5.250 53.000 1.970 ? 62.000
109 Peas,edible-
podded, raw
43.000 0.200 0.039 0.000 2.800 24.000 2.080 2.600 42.000
110 Pumpkin
and squashseed kernels
43.000 45.85
0
8.674 0.000 24.540 535.000 14.97
0
3.900 541.000
111 Burdock root, raw
41.000 0.150 0.025 0.000 1.530 38.000 0.800 3.300 72.000
112 Chicoryroots, raw
41.000 0.200 0.048 0.000 1.400 22.000 0.800 ? 73.000
113 Peanut butter,
41.000 49.940
9.580 0.000 24.050 159.000 1.900 6.600 589.000
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chunk style,
114 Mulberries,raw
39.000 0.390 0.027 0.000 1.440 18.000 1.850 1.700 43.000
115 Beans, fava,in pod, raw
37.000 0.730 0.118 0.000 7.920 33.000 1.550 ? 88.000
116 Beans,snap, green,raw
37.000 0.120 0.026 0.000 1.820 25.000 1.040 3.400 31.000
117 Lettuce, cosor romaine,raw
36.000 0.200 0.026 0.000 1.620 6.000 1.100 1.700 14.000
118 Figs, raw 35.000 0.300 0.060 0.000 0.750 17.000 0.370 3.300 74.000
119 Lima beans,immatureseeds, raw
34.000 0.860 0.198 0.000 6.840 58.000 3.140 4.900 113.000
120 Milk,human
32.200 4.380 2.009 13.900 1.030 3.400 0.030 0.000 69.563
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Calcium mg
Total
fat g
Saturated
fat g
Cholesterol mg
Protein g
Magnesium mg
Ironmg
Fiber g
Energy kcal