Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Hash Brown PotatoesHome prepared Hash Brown Potatoes160.3300.6239.60.28NA79.26520.573870.5353.5
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared56NANA0.63NANANANA350NA307NA87
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes23.30.16NA0.7438.40.25NA1086790.6820.50.5276.6
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared106NANA0.75NANANANA462NA466NA117
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
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)2010.092NA0.82230.21NA59.3330015070.4251
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes16.7NANA0.89NANANANA828NA556NA120
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated220.129.840.9126.60.2NA1314480.637230.4793
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12.40.13NA0.9239.70.28NA151873NA950.7862.7
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1971.26NA0.962302.7NA51813611.4433.65.04161
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes230.14NA1.03560.14NA13293111.465.30.595.58
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
KetchupCatsup44.60.25451.0438.60.25NA77.28352.0826940.5203
Low Salt KetchupLow sodium Ketchup44.60.25NA1.0438.60.25NA77.28352.0859.40.5203
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
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt280.58NA1.169.80.49NA14011441.0517.40.94270
Baked Potato FleshBaked Potatoes Flesh no Salt160.69NA1.1380.60.52NA16112610.97160.94243
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
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt150.71NA1.23750.51NA32712331.2210.99221
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack16.20.0891141.26610.28NA1624821.6210582.27317
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes18.40.19NA1.27430.32NA169833NA470.71136
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained150.14NA1.371.30.48NA2145512.6318.81.5288
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes21.40.24NA1.3246.40.38NA1738050.36570.68110
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.38
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared26NANA1.33NANANANA706NA704NA122
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt36.20.39NA1.3446.60.96NA12717331.820.70.52181
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven33.70.079NA1.3618.50.38NA771346.14020.4650.4
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared21NANA1.4NANANANA497NA630NA100
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared13.60.1249.81.461.40.43NA2397262.410.21.26256
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn9.380.15NA1.481.30.52NA2416810.633.131.94229
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes29.40.35NA1.4500.33NA1376961.7663.20.8191
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 13.60.1249.81.4361.40.42NA2397262.410.21.3256
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)9.840.26NA1.459.840.037NA29.578.7044.30.2160
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids45.20.4NA1.48780.99NA706744.526660.95329
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt110.036NA1.520.70.26NA86.54860.545520.3732
Cooked TaroCooked Taro no Salt380.42NA1.5263.40.95NA16110231.931.70.57135
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes10.40.037NA1.5220.80.26NA894960.585650.3857.6
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt29.30.47NA1.5736.61.04NA14618113.3441.17282
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added12.50.22NA1.6710.16NA2135582.512.52.2328
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added12.50.22NA1.6710.16NA2135581.6712.52.2328
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack12.50.221171.6710.28NA2135581.6710882.2328
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added190.18NA1.687.30.25NA2437062.6611.41.75291
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack190.18NA1.687.30.25NA2437062.6610331.75291
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added190.18NA1.687.30.25NA2437062.6611.41.75291
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack190.18NA1.687.30.25NA2437062.6610331.75291
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1050.55NA1.62632NA13211311.8240.9221
Frozen Potato WedgesPotato wedges, frozen35NANA1.6344NANA202916NA1140.86159
Boiled OnionsBoiled and Drained Onions1500.46NA1.64751.04NA23911324.120.51.43599
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.97234
Boiled White Sweet CornBoiled and Drained White Sweet Corn6.20.18NA1.7960.66NA2857792.479.281.67225
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes21.40.22NA1.7680.5NA250151810.41501.36278
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained110.18NA1.741040.57NA2938632.63.72.33285
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.63
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids19.70.1488.51.7773.80.4NA2266692.469591.9406
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids19.70.1488.51.7773.80.4NA2266692.46591.9406
Boiled RutabagasBoiled and Drained Rutabagas1800.29NA1.81000.97NA41021607501.2915
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
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids50.80.54NA1.969.21NA78.55314.66881.2378
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids18.80.26NA1.92750.15NA2397692.856.31.7381
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids18.80.2684.41.92750.15NA2397692.89981.7381
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd48.20.46NA1.931071.2NA16624271.071130.91452
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob9.570.15NA1.95930.45NA2398012.2312.82234
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob9.570.15NA1.95930.45NA2398012.2312.82234
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.2365
Sweet Pickle relishPickle relish, sweet6.920.2NA211.50.035NA32.357.7018720.32143
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated13.80.2835.22.0530.30.42NA89.46610.55620.5672.8
Canned Onions with LiquidsCanned Onions Solids and Liquids7110.87NA2.05951.6NA44217534.7458584.581486
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased13.70.28NA2.0631.40.42NA906630.5962.70.57131
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared12.20.16NA2.1980.48NA2669002.4515.32.14220
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared12.20.16NA2.1980.48NA2669002.4515.32.14220
Baked White PotatoesBaked Whole White Potatoes32.60.41NA2.1880.62NA24517741.63231.14246
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.05270
ButterburRaw Butterbur22072.2NA2.143005.87NA2571403619.31503.432025
Boiled EggplantBoiled and Drained Eggplant51.40.51NA2.14940.97NA12910540.868.571.03769
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn430.69NA2.143.92.5NA2307132.349551.68305
CarrotsRaw Carrots2410.3323.42.2881.05NA25623410.735051.76646
Boiled CabbageBoiled and Drained Cabbage6260.22132.21962.67NA43025577.831042.61207
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
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1270.54NA2.3901.66NA18015830.671201.07253
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt164.8NA2.36751.1NA15562713321.47.13447
PoiPoi430.44NA2.3664.30.99NA1044901.88320.59192
ParsnipsRaw Parsnips1440.48NA2.361162.24NA28415007.2402.36318
Baked Red PotatoesBaked Whole Red Potatoes310.6NA2.4970.6NA2481879NA41.41.38264
Boiled SalsifyBoiled and Drained Salsify2070.31NA2.4379.40.93NA24712492.6570.61.32357
Sweet OnionsRaw Sweet Onions1880.53NA2.4484.40.71NA25311164.7751.2855
Minerals in Top 100 Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all vegetables , sorted by least amount of Iron per 300 calories.
Top 5 vegetables with least amount of iron per 300 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes
- Frozen Crosscut French Fried Sweet Potatoes, Unprepared
- Sauteed Yellow Onions