Asian PearsRaw Asian Pears28.60.36NA0570.43NA78.68640.7100.14630
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227
Canned Cranberry-orange RelishCranberry-orange relish, canned18.50.067NA0.346.74NANA13.564NA54NA89.7
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Baked Yellow PlantainsPlantains, yellow, baked5.80.085NA0.5479.40.32NA71.692303.870.41108
White GrapefruitRaw White Grapefruit1090.45NA0.55820.12NA72.7134512.700.64823
Valencia OrangesRaw Valencia Oranges2450.23NA0.5561.20.14NA1041096NA00.37529
Pink GrapefruitRaw Pink and Red Grapefruit1570.23NA0.5764.30.16NA1299640.7100.5629
Florida OrangesRaw Florida Oranges2800.25NA0.5965.20.16NA78.311023.2600.52568
OrangesRaw Oranges2550.29NA0.64640.16NA89.411553.200.45554
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
Japanese PersimmonsRaw Japanese Persimmons34.30.48NA0.6438.61.52NA736902.574.30.47344
LongansRaw Longans50.85NA0.65500.26NA1051330NA00.25414
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Bosc PearsRaw Bosc Pears44.80.47NA0.6731.30.21NA62.754604.480.58372
FeijoaRaw Feijoa83.60.18NA0.6944.30.41NA93846NA14.80.3410
ApplesRaw Apples with skin34.60.16190.69290.2NA63.561705.770.23494
JackfruitRaw Jackfruit75.80.24NA0.73920.14NA66.31415NA6.30.41232
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared106NANA0.75NANANANA462NA466NA117
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed20.70.044NA0.7820.70.16NA38.83471.55440.16214
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.44106
Navel OrangesRaw Navel Oranges2630.24NA0.867.30.18NA141101606.120.49526
MangosRaw Mangos550.56NA0.8500.32NA70840350.45417
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.93
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625
Dried Japanese PersimmonsPersimmons, japanese, dried27.40.48NA0.81341.52NA88.7878NA2.20.4625
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.864207
GrapefruitRaw Grapefruit1130.449.380.84750.11NA7513032.800.66852
TangerinesRaw Tangerines2090.24NA0.85680.22NA1139400.5711.30.4482
PummeloRaw Pummelo31.60.38NA0.8747.40.13NA1341705NA7.90.63703
BananasRaw Bananas170.267.40.88910.91NA7412073.373.370.51253
DurianRaw or Frozen Durian12.20.42NA0.8861.20.66NA79.6890NA4.10.57133
ClementinesRaw Clementines1910.27NA0.89640.15NA13411300.646.40.38553
Bartlett PearsRaw Bartlett Pears430.37NA0.928.60.18NA52.44810.484.760.38401
Red Anjou PearsRaw Red Anjou Pears53.20.34NA0.92340.27NA635950.484.840.63408
PearsRaw Pears47.40.4311.60.95370.25NA636110.535.260.53442
Java-plumRaw Java-plum95NANA0.9575NANA85395NA70NA416
Strawberry GuavasRaw Strawberry Guavas91NANA0.9674NANA1171270NA161NA351
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1971.26NA0.962302.7NA51813611.4433.65.04161
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Medjool DatesDates, medjool69.30.39NA0.9758.50.32NA67754NA1.10.4823
Golden RaisinsGolden Seedless Raisins63.80.23NA0.98350.23NA1017440.7240.3715
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit810.7201570.23NA11915001.914.30.38393
Pickled Green OlivesCanned Pickled Green Olives1080.25NA122.8NANA8.28871.8632190.083156
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids9.380.15NA1.0351.60.26NA192544NA7641.3388
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved13.30.14NA1.0466.40.34NA252733NA10.61.4182
Frozen BlueberriesBlueberries, frozen, unsweetened470.19NA1.0629.40.86NA64.73180.595.90.41509
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed15.80.038NA1.06270.26NA52435NA47.40.34178
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt17.20.651701.07760.48NA15213071.0313.81.03265
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
CherimoyaRaw Cherimoya400.28NA1.08680.37NA1041148NA280.64318
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6
PomegranatesRaw Pomegranates360.57NA1.143.40.43NA1308531.8111.27282
Deglet Noor DatesDates, deglet noor41.50.22NA1.145.70.28NA666983.22.130.3122
Green Anjou PearsRaw Green Anjou Pears500.35NA1.1320.22NA5957704.550.45379
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
PlumsRaw Plums390.37131.145.70.34NA1041024000.65569
GuavasRaw Common Guavas79.41NA1.15970.66NA17618402.658.821356
Dried PlumsRaw Dried Plums53.80.3551.1651.30.37NA86.39150.382.50.5538.7
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Cooked Tree FernCooked Tree Fern no Salt601.5NA1.237.54.04NA3037.56.7537.52.33665
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids13.40.15NA1.258.20.3NA2065913.139181.43365
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids13.40.15NA1.258.20.3NA2065912.79181.43365
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack16.20.0891141.26610.28NA1624821.6210582.27317
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
American Type GrapesRaw American Type Grapes62.70.18NA1.322.43.2NA44.88550.458.960.18364
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.38
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared26NANA1.33NANANANA706NA704NA122
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Yellow PlantainsRaw Yellow Plantains7.380.18NA1.3588.50.35NA78.711983.79.840.47160
Muscadine GrapesRaw Muscadine Grapes1950.63NA1.3773.710.4NA1261068NA5.260.58444
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn9.380.15NA1.481.30.52NA2416810.633.131.94229
LitchisRaw Litchis22.70.67NA1.445.50.25NA1417772.734.550.32372
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple23.50.31NA1.4100NANA76.516350.5935.30.29504
Honeydew MelonsRaw Honeydew Melons500.2NA1.483.30.23NA9219005.831500.75749
CrabapplesRaw Crabapples710.26NA1.4227.60.45NA59.2766NA3.95NA312
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
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189
BlueberriesRaw Blueberries31.60.3NA1.4731.61.77NA634050.535.260.84443
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids45.20.4NA1.48780.99NA706744.526660.95329
Green PlantainsRaw Green Plantains3.950.23NA1.5810.22NA61851NA3.950.36121
CranberriesRaw Cranberries520.37NA1.5391.74NA71.75220.65130.59569
FigsRaw Figs1420.28NA1.5690.52NA56.89410.814.050.61321
Cooked TaroCooked Taro no Salt380.42NA1.5263.40.95NA16110231.931.70.57135
Green KiwifruitRaw Green Kiwifruit1670.64NA1.5283.60.48NA16715340.9814.80.69409
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Frozen NanceNance, frozen, unsweetened1890.17NA1.56821NA4110031.6412.30.37331
Red Or Green GrapesRaw Red Or Green Grapes43.50.55341.5730.40.31NA878300.438.70.3350
Minerals in Top 100 Whole Spices, Vegetables, Legumes, Fruits & Nuts with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in whole spices, vegetables, legumes, fruits & nuts , sorted by least amount of Iron per 300 calories.
Top 5 whole spices, vegetables, legumes, fruits & nuts with least amount of iron per 300 calories are:
- Raw Asian Pears
- Raw Chinese Waterchestnuts
- Canned Cranberry-orange Relish
- Raw Cassava
- Baked Yellow Plantains