Asian PearsRaw Asian Pears160.2NA031.80.24NA43.74800.400.079350
White GrapefruitRaw White Grapefruit47.60.2NA0.2435.70.052NA31.85875.5600.28359
Chinese WaterchestnutsRaw Chinese Waterchestnuts43.71.3NA0.2487.31.3NA25023182.7855.62292
CarambolaRaw StarFruit120.54NA0.3239.70.15NA47.65282.47.940.48363
Pink GrapefruitRaw Pink and Red Grapefruit87.30.13NA0.3235.70.087NA71.45360.400.28350
GrapefruitRaw Grapefruit47.60.193.970.3631.80.048NA31.85521.200.28361
Valencia OrangesRaw Valencia Oranges1590.15NA0.3639.70.091NA67.5710NA00.24343
Florida OrangesRaw Florida Oranges1710.15NA0.3639.70.095NA47.6671200.32346
ButterburRaw Butterbur4090.41NA0.455.61.1NA47.626003.5727.80.64375
Boiled ButterburBoiled and Drained Butterbur2340.23NA0.431.80.62NA27.814053.57160.36384
OrangesRaw Oranges1590.18NA0.439.70.099NA55.6718200.28344
PummeloRaw Pummelo160.19NA0.44240.067NA67.5857NA3.970.32354
ApplesRaw Apples with skin240.11130.48200.14NA43.742503.970.16340
LongansRaw Longans3.970.67NA0.5239.70.21NA83.31056NA00.2328
Canned Onions with LiquidsCanned Onions Solids and Liquids1790.22NA0.52240.4NA1114411.214721.15373
Navel OrangesRaw Navel Oranges1710.15NA0.5243.70.12NA9165903.970.32341
ClementinesRaw Clementines1190.17NA0.5639.70.091NA83.37030.43.970.24344
FeijoaRaw Feijoa67.50.14NA0.5635.70.33NA75.4683NA120.24331
Bosc PearsRaw Bosc Pears39.70.41NA0.627.80.19NA55.648403.970.52330
Japanese PersimmonsRaw Japanese Persimmons31.80.45NA0.635.71.4NA67.56392.43.970.44319
Japanese PersimmonsRaw Japanese Persimmons31.80.45NA0.635.71.4NA67.56392.43.970.44319
Japanese PersimmonsRaw Japanese Persimmons31.80.45NA0.635.71.4NA67.56392.43.970.44319
Japanese PersimmonsRaw Japanese Persimmons31.80.45NA0.635.71.4NA67.56392.43.970.44319
Boiled Oriental RadishesBoiled and Drained Oriental Radishes67.50.4NA0.635.70.13NA9511312.7851.60.52377
TangerinesRaw Tangerines1470.17NA0.647.60.15NA79.46590.47.940.28338
MangosRaw Mangos43.70.44NA0.6439.70.25NA55.66672.43.970.36331
Cooked Tree FernCooked Tree Fern no Salt31.80.8NA0.64202.14NA16203.57201.23352
Boiled CabbageBoiled and Drained Cabbage1910.0673.970.6759.50.81NA1317782.431.80.79367
Honeydew MelonsRaw Honeydew Melons240.095NA0.6739.70.11NA43.79052.7871.40.36356
PlumsRaw Plums240.237.940.6727.80.21NA63.5623000.4346
Frozen BlueberriesBlueberries, frozen, unsweetened31.80.13NA0.71200.58NA43.72140.43.970.28344
PearsRaw Pears35.70.338.730.7127.80.19NA47.64600.43.970.4333
Boiled RutabagasBoiled and Drained Rutabagas71.40.12NA0.7139.70.38NA1638572.78200.48363
Boiled TurnipsBoiled and Drained Turnips1310.008NA0.7135.70.28NA1037030.7963.50.48371
Java-plumRaw Java-plum75.4NANA0.7559.5NANA67.5314NA55.6NA330
Bartlett PearsRaw Bartlett Pears35.70.31NA0.75240.15NA43.74010.43.970.32334
Red Anjou PearsRaw Red Anjou Pears43.70.28NA0.7527.80.22NA51.64880.43.970.52334
CeleryRaw Celery1590.14160.7943.70.4109510321.63180.52379
Canned Cranberry-orange RelishCranberry-orange relish, canned43.70.16NA0.7916NANA31.8151NA127NA211
White Gourd-flowered Raw White Gourd-flowered 1030.1NA0.7943.70.26NA51.65950.797.942.78379
WatercressRaw Watercress4760.31NA0.7983.30.97NA23813103.571630.44377
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit67.50.600.8347.60.19NA9912501.6120.32327
Cantaloupe MelonsRaw Cantaloupe Melons35.70.163.970.8347.60.16NA59.510601.663.50.71358
OnionsRaw Onions910.154.370.8339.70.51NA1155792160.67354
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote51.60.44NA0.8747.60.67NA1156871.23.971.23371
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids7.940.12NA0.8743.70.22NA163460NA6471.1329
Strawberry GuavasRaw Strawberry Guavas83.3NANA0.8767.5NANA1071159NA147NA320
CranberriesRaw Cranberries31.80.22NA0.91241.06NA43.73180.47.940.36347
EggplantRaw Eggplant35.70.32NA0.9155.60.92NA959091.27.940.64366
JackfruitRaw Jackfruit950.3NA0.911150.17NA83.31778NA7.940.52292
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots47.60.33NA0.95120.45NA79.421151.6161.87381
Witloof ChicoryRaw Witloof Chicory75.40.2NA0.9539.70.4NA1038370.797.940.64375
Boiled OnionsBoiled and Drained Onions87.30.27NA0.9543.70.61NA1396592.4120.83349
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple160.21NA0.9567.5NANA51.611030.4240.2340
Green Anjou PearsRaw Green Anjou Pears43.70.31NA0.9527.80.19NA51.650403.970.4331
WatermelonRaw Watermelon27.80.175.950.9539.70.15NA43.74451.63.970.4363
Boiled EggplantBoiled and Drained Eggplant240.23NA0.9943.70.45NA59.54880.43.970.48356
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 950.1NA0.9943.70.26NA51.66750.797.942.78378
Stir-Fried White MushroomsMushrooms, white, stir-fried161.15NA0.9943.70.19NA41715725547.62.26362
PapayasRaw Papayas79.40.18NA0.9983.30.16NA39.77222.431.80.32350
Peaches, YellowRaw Yellow Peaches240.27160.9935.70.24NA79.47540.400.67353
Jalapeno PeppersRaw Jalapeno Peppers47.60.18NA0.9959.50.38NA1039841.6120.56364
Traditional PineappleTraditional Raw Pineapple51.60.32NA0.9947.66.32NA35.749603.970.32346
BananasRaw Bananas200.318.731.031071.07NA87.314213.973.970.6297
Muscadine GrapesRaw Muscadine Grapes1470.47NA1.0355.67.83NA95806NA3.970.44335
GuavasRaw Common Guavas71.40.91NA1.0387.30.6NA15916552.47.940.91321
Sweet OnionsRaw Sweet Onions79.40.22NA1.0335.70.3NA107472231.80.52362
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies79.40.36NA1.0343.70.52NA55.64251.615920.52374
CassavaRaw Cassava63.50.4NA1.0783.31.52NA10710762.7855.61.35237
CherimoyaRaw Cherimoya39.70.27NA1.0767.50.37NA1031139NA27.80.64315
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids120.13NA1.0751.60.27NA1835242.788141.27323
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids120.13NA1.0751.60.27NA1835242.48141.27323
Sauteed Yellow OnionsOnions, yellow, sauteed79.40.067NA1.0735.70.4NA131528NA47.60.83318
TomatoesRaw Ripe Red Tomatoes39.70.239.131.0743.70.45NA959410200.67375
BlueberriesRaw Blueberries240.23NA1.1241.33NA47.63060.43.970.64334
CucumberRaw Whole Cucumber63.50.165.161.151.60.3114.8955831.27.940.79378
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener2940.071NA1.1161.86NA7.941431.635960.16366
LoquatsRaw Loquats63.50.16NA1.151.60.59NA10710562.43.970.2344
NectarinesRaw Nectarines240.34NA1.135.70.21NA103798000.67348
Boiled OkraBoiled and Drained Okra3060.34NA1.11431.17NA1275361.6241.7367
Extra Sweet PineappleRaw Extra Sweet Pineapple51.60.45NA1.147.63.25NA31.84290.43.970.48340
Baked Yellow PlantainsPlantains, yellow, baked120.17NA1.11630.65NA147189307.940.83222
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash39.70.19NA1.151.60.5NA55.68491.2200.4362
Canned Vegetable Juice CocktailVegetable juice cocktail, canned55.60.27NA1.143.70.32NA75.47340.796710.48373
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.56288
American Type GrapesRaw American Type Grapes55.60.16NA1.15202.85NA39.77580.47.940.16323
PineappleRaw Pineapple51.60.44NA1.1547.63.68031.84330.43.970.48341
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned59.50.27NA1.1547.60.31NA75.48100.792180.48374
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage1270.12NA1.239.70.61NA1558931.635.70.71378
CarrotsRaw Carrots1310.1812.71.247.60.57NA13912700.42740.95350
Maitake MushroomsRaw Maitake Mushrooms3.971NA1.239.70.23NA2948108.733.972.98359
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions63.50.075NA1.2240.28NA75.44291.647.60.28366
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed31.80.067NA1.231.80.25NA59.55322.467.50.24328
PomegranatesRaw Pomegranates39.70.63NA1.247.60.47NA1439372121.4309
Prickly PearsRaw Prickly Pears2220.32NA1.2337NANA958732.4200.48347
TurnipsRaw Turnips1190.34NA1.243.70.53NA1077582.782661.07365
Napa CabbageRaw Chinese Napa Cabbage3060.14NA1.2351.60.75NA1159452.435.70.91375
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack160.0871111.2359.50.27NA1594721.610362.22311
GooseberriesRaw Gooseberries990.28NA1.2339.70.57NA1077862.43.970.48349
Green KiwifruitRaw Green Kiwifruit1350.52NA1.2367.50.39NA13512380.79120.56330
Minerals in Top 100 Whole Fruits, Vegetables, Legumes, Spices & Nuts with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in whole fruits, vegetables, legumes, spices & nuts , sorted by least amount of Iron per 14 ounces.
Top 5 whole fruits, vegetables, legumes, spices & nuts with least amount of iron per 14 ounces are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw StarFruit
- Raw Pink and Red Grapefruit