From: Rosemary Waigh <rwaigh@zooid.guild.org>
Subject: Vegan sources of Ca (LONG) (was Re: Nutrients)
Reply-To: rwaigh@zooid.UUCP (Rosemary Waigh)
Organization: The Zoo of Ids
Date: Fri, 1 Jan 1993 15:49:26 GMT

In article <m0n7gbZ-000Qz5C@aton.abo.fi> abulsari@aton.abo.fi (Abhay Bulsari VT) writes:
>
>I got this from Michael Traub some weeks back.
>
Just for fun I looked up the nutrients in these foods in _Food_Values_of_
_Portions_Commonly_Used_ by Jean A. T. Pennington:
>
> 
> Good Vegan Calcium Sources
> --------------------------
> 
> White/Wholemeal bread, Taco Shells, Oats
White bread:                   30 mg of Ca per slice
Whole wheat bread:             18 mg of Ca per slice
Taco shell:                    16 mg of Ca per slice
Instant oatmeal:              163 mg of Ca per packet
> Soyabeans, Tofu, Almonds, Brazil Nuts, Pistachios, Sunflower Seeds
Soy beans, mature, boiled:    175 mg of Ca per cup
Tofu, raw:                    130 mg of Ca per .5 cup (258 mg for firm tofu)
Almonds, 24, dried:            75 mg of Ca
Brazil nuts, 8, dried:         50 mg of Ca
Pistachios, 38, dried:         38 mg of Ca
Sunflower seeds, dried:        33 mg of Ca per oz
> Sesame Seeds, Flax Seed, Carob
Sesame seeds, kernels, dried:  10 mg of Ca per Tbsp (88 mg for whole seeds)
Flax seed:  not listed
Carob flour:                  359 mg of Ca per cup
> Beet Greens, Collards, Dandelion Greens, Mustard Greens, Spinach
Beet greens, boiled:           82 mg of Ca per .5 cup
Collards, boiled:             148 mg of Ca per cup
Dandelion greens, raw:         42 mg of Ca per .5 cup (73 if boiled)
Mustard greens, boiled:        52 mg of Ca per .5 cup 
Spinach, raw:                  28 mg of Ca per .5 cup (122 mg if boiled)
> Turnip Greens, Watercress, Broccoli, Carrots, Cabbage, Garlic, Parsley
Turnip greens, raw:            53 mg of Ca per .5 cup (99 mg if boiled)
Watercress, raw:               20 mg of Ca per .5 cup
Broccoli, raw:                 21 mg of Ca per .5 cup (89 mg if boiled)
Carrots, raw:                  19 mg of Ca per medium carrot
Carrots, boiled:               24 mg of Ca per .5 cup
Cabbage, green, raw:           16 mg of Ca per .5 cup (25 mg if boiled)
Cabbage, red, raw:             18 mg of Ca per .5 cup (28 mg if boiled)
Garlic, raw, 3 cloves:         16 mg of Ca
Parsley, raw:                  39 mg of Ca per .5 cup
> Spirulina, Chives, Seaweed, Cauliflower, Okra, Cassava
Spirulina:  no data for Ca
Chives, raw:                    2 mg of Ca per Tbsp
Agar, raw:                     54 mg of Ca per 3.5 oz
Agar, dried:                  625 mg of Ca per 3.5 oz
Irishmoss, raw:                72 mg of Ca per 3.5 oz
Kelp, raw:                    168 mg of Ca per 3.5 oz
Laver (nori), raw:             70 mg of Ca per 3.5 oz
Wakame, raw:                  150 mg of Ca per 3.5 oz
Cauliflower, raw:              14 mg of Ca per .5 cup (17 mg if boiled)
Okra, boiled:                  50 mg of Ca per .5 cup
Cassava, raw:                  91 mg of Ca per 3.5 oz
> Figs, Papaya, Rhubarb, Molasses
Figs, raw:                     18 mg of Ca per medium fig
Figs, dried:                  269 mg of Ca per 10 figs
Papaya, raw:                   72 mg of Ca per medium papaya
Rhubarb, frozen, raw:         266 mg of Ca per cup
Molasses, barbados:            49 mg of Ca per Tbsp
Molasses, blackstrap:         137 mg of Ca per Tbsp
Molasses, light:               33 mg of Ca per Tbsp
Molasses, medium:              58 mg of Ca per Tbsp

Foods left off the original list:
Azuki beans, boiled:           63 mg of Ca per cup
Amaranth, boiled:             138 mg of Ca per cup
Canned baked beans, veg:      128 mg of Ca per cup
Beans, refried, canned:       188 mg of Ca per cup
Black beans, boiled:           47 mg of Ca per cup
Black turtle beans, boiled:   103 mg of Ca per cup
Burdock root, boiled:          62 mg of Ca per cup
Butter beans, canned:          40 mg of Ca per cup
Butterbur (fuki), boiled:      59 mg of Ca per 3.5 oz (what is this?)
Cabbage, chinese (pak choi)    79 mg of Ca per .5 cup, boiled (37 if raw)
Cardoon, boiled:               72 mg of Ca per 3.5 oz (don't know this either)
Chickpeas, boiled:             80 mg of Ca per cup
Hummus:                       124 mg of Ca per cup
Chickory greens, raw:          90 mg of Ca per .5 cup
Blackeyed peas, boiled:        42 mg of Ca per cup
Cranberry beans, boiled:       89 mg of Ca per cup
French beans, boiled:         111 mg of Ca per cup
Great northern beans, boiled: 121 mg of Ca per cup
Kale, boiled:                  47 mg of Ca per .5 cup
Kidney beans, boiled:          50 mb of Ca per cup
Lambsquarters, boiled:        232 mg of Ca per .5 cup
Lima beans, boiled:            32 mg of Ca per cup (52 mg for baby limas)
Lupins, boiled:                85 mg of Ca per cup
Mung beans, boiled:            55 mg of Ca per cup
Mungo beans, boiled:           95 mg of Ca per cup
Navy beans, boiled:           128 mg of Ca per cup
Pigeon peas, boiled:           72 mg of Ca per cup
Pink beans, boiledd:           88 mg of Ca per cup
Pinto beans, boiled:           82 mg of Ca per cup
Natto:                        191 mg of Ca per .5 cup
Tempeh:                        75 mg of Ca per .5 cup
Acorn squash, baked:           45 mg of Ca per .5 cup
Butternut squash, boiled:      42 mg of Ca per .5 cup
White beans, boiled:          161 mg of Ca per cup
White beans, small, boiled:   131 mg of Ca per cup
Winged beans, boiled:         244 mg of Ca per cup
Yellow beans, boiled:         110 mg of Ca per cup

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