Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668
White Sweet CornRaw White Sweet Corn6.980.19NA1.81290.56NA3109422.152.31.57265
Yellow Sweet CornRaw Yellow Sweet Corn6.980.19NA1.81290.57NA3109422.152.31.6265
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.2365
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.05270
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
ButterburRaw Butterbur22072.2NA2.143005.87NA2571403619.31503.432025
CarrotsRaw Carrots2410.3323.42.2881.05NA25623410.735051.76646
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Ginger RootRaw Ginger Root600.85NA2.251610.86NA12815562.6348.81.28296
White PotatoesRaw Whole White Potatoes390.5NA2.26910.63NA27017701.369.61.26355
EppawRaw Eppaw2200.47NA2.3642.2NA3306801.8242.3120
ParsnipsRaw Parsnips1440.48NA2.361162.24NA28415007.2402.36318
Sweet OnionsRaw Sweet Onions1880.53NA2.4484.40.71NA25311164.7751.2855
SalsifyRaw Salsify2200.33NA2.56840.98NA27413902.93731.4282
Jalapeno PeppersRaw Jalapeno Peppers1240.48NA2.61551NA26925664.14311.45949
EggplantRaw Eggplant1080.97NA2.761682.8NA28827483.6241.921108
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Root WasabiRaw Root Wasabi3520.43NA2.831901.08NA2201563NA46.84.46190
Maitake MushroomsRaw Maitake Mushrooms9.682.44NA2.9970.57NA716197421.39.687.26875
Drumstick PodsRaw Drumstick Pods2430.68NA2.93652.1NA40537385.683413.65715
Hubbard Winter SquashRaw Hubbard Winter Squash1050.48NA31431.34NA15824003.7552.50.98660
Spaghetti Winter SquashRaw Spaghetti Winter Squash2230.36NA31161.2NA11610452.91651.84886
Yardlong BeanRaw Yardlong Bean3190.31NA32811.3NA37715329.5725.52.36561
Yautia Raw Yautia 27.60.79NA373.50.57NA15618312.1464.31.53224
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.4347
PotatoesRaw Whole Potatoes46.80.43NA3.1689.60.6NA22216561.5623.41.17309
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
TurnipsRaw Turnips3210.91NA3.21181.44NA28920467.57182.9984
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.1298
Burdock RootRaw Burdock Root1710.32NA3.331580.97NA21312832.9211.38334
Chicory RootsRaw Chicory Roots1710.32NA3.33920.97NA25412082.92081.38333
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.34118
RutabagasRaw Rutabagas3490.26NA3.571621.06NA43024735.68971.95725
Shiitake MushroomsRaw Shiitake Mushrooms17.61.25NA3.61762.03NA988268250.379.49.1792
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
Young Cowpeas Raw Young Cowpeas 4200.43NA3.671701.87NA17714377.6713.33.37257
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV413.9NA4.231360.94NA147349642541237.231266
Portabella MushroomsRaw Portabella Mushrooms413.9NA4.23NA0.94NA147349642541237.231266
Witloof ChicoryRaw Witloof Chicory3350.9NA4.241761.76NA45937243.5335.32.821668
CeleryRaw Celery8570.7585.74.32362.2051455718.5717142.82045
White Gourd-flowered Raw White Gourd-flowered 5570.56NA4.32361.4NA27932144.343152047
CollardsRaw Collards21750.43NA4.42536.17NA2341997121591.97840
Hearts Of PalmRaw Hearts Of Palm471.7NA4.426NANA36547111.8336.59.73181
Savoy CabbageRaw Savoy Cabbage3890.69NA4.443112NA46725561031131011
KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.331011
TomatoesRaw Ripe Red Tomatoes1670.9838.34.51831.9NA4003950083.32.831575
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Butternut Winter SquashRaw Butternut Winter Squash3200.48NA4.672271.35NA22023473.3326.71576
Lotus RootRaw Lotus Root1821.04NA4.7931.06NA40522542.841621.6321
Yambean Raw Yambean 950.38NA4.74950.47NA14211845.5331.61.26711
Hungarian PeppersRaw Hungarian Peppers1241.2NA4.761662.1NA30020903.110.33.1947
Hyacinth-Young beansRaw Hyacinth-Young beans3260.31NA4.832611.34NA32016439.8132.4573
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA43085301027702914
Red Sweet PeppersRaw Red Sweet Peppers80.80.2NA4.961381.3NA30024351.15462.91064
CeleriacRaw Celeriac3070.5NA51431.13NA821214357142.36629
ShallotsRaw Shallots1540.37NA587.51.2NA25013925501.67333
CauliflowerRaw Cauliflower2640.47125.041801.86NA52835887.23603.241105
Green Sweet PeppersRaw Green Sweet Peppers1500.99305.11501.83NA30026250451.951408
Banana PepperRaw Banana Pepper1561.04NA5.11891.1NA35628443.331442.781020
Yellow Sweet PeppersRaw Yellow Sweet Peppers1221.2NA5.11331.3NA26723563.3322.21.91022
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.85792
Sprouted SoybeansRaw Sprouted Soybeans1651.05NA5.161771.73NA40311901.4834.42.88170
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.98658
In Pod Fava BeansRaw In Pod Fava Beans1261.37NA5.31132.25NA44011322.7385.23.4248
Fruit ChayoteRaw Fruit Chayote2681.94NA5.371893NA28419743.1631.611.71488
Dishcloth GourdRaw Dishcloth Gourd3000.53NA5.42101.38NA48020853451.051408
Green PeasRaw Green Peas930.65NA5.441221.5NA4009046.6718.54.6292
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV2456.8NA5.451231.94NA1636610935582151256
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini2456.8NA5.451231.94NA1636610935582151256
WatercressRaw Watercress32732.1NA5.455736.65NA1636900024.5111832594
Sprouted PeasRaw Sprouted Peas870.66NA5.471351.06NA3999221.4548.42.54151
SuccotashRaw Succotash54.50.56NA5.551452.1NA34211181.8121.85222
Bamboo ShootsRaw Bamboo Shoots1442.1NA5.5633.32.9NA65659228.944.412.21011
BeetsRaw Beets1120.52NA5.61602.3NA27922674.95442.44611
CucumberRaw Whole Cucumber3200.82265.62601.5874.4480294064041905
OkraRaw Okra7450.99NA5.645187.16NA55527186.3663.65.27814
CabbageRaw Cabbage4800.23125.641441.9283.331220403.62162.161106
Young Green OnionsYoung Green Onions, tops only5780.34NA5.671781.67NA27817675.561672.221026
Napa CabbageRaw Chinese Napa Cabbage14440.68NA5.82443.56NA544446311.31694.31770
TomatillosRaw Tomatillos65.60.74NA5.81881.43NA36625134.79.382.06859
Sprouted Radish SeedsRaw Sprouted Radish Seeds3560.84NA63071.8NA7886004.2423.9628
RadishesRaw Radishes4690.941136.381881.3NA375436911.37315.251786
BroccoliRaw Broccoli4150.43NA6.441851.85NA5822788222913.6788
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin2820.94NA6.533183.12NA67146063.531415.651673
Summer SquashRaw All Varieties Summer Squash2810.96NA6.563193.3NA71349133.7537.55.441775
Minerals in Top 100 Fresh Nuts & Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by least amount of Iron per 300 calories.
Top 5 fresh nuts & vegetables with least amount of iron per 300 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Pecans nuts
- English Walnuts
- Raw Yam