Beverages

• Ranked from most to least in calcium content are skim milk, low-fat milk, buttermilk, whole milk and chocolate milk. Drinks rich in potassium include prune juice, carrot juice and orange juice.
  
  

Cheeses

• From the highest calcium level to the lowest in calcium content are part-skim ricotta, Gruyere, Swiss, Edam, Monterey Jack and cheddar.
  
  

Yogurt

• Non-fat yogurt has the most calcium, followed by low-fat and then full-fat yogurt. Non-fat yogurt leads in potassium content as well, followed by low-fat yogurt.
  
  

Vegetables

• Potatoes rank the highest for potassium, followed by adzuki beans, avocado, lima beans and yams.
  
  

Fruits

• Dried peaches are the best source of potassium, followed by Zante currants, seedless raisins, apricots, banana and dried pears.
  
  

Seafood

• Cooked whelks, clams, rainbow trout and coho salmon are good potassium sources.