Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.493210.041
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.052700.17
Cooked TaroCooked Taro no Salt380.42NA1.5263.40.95NA16110231.931.70.571350.23
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids45.20.4NA1.48780.99NA706744.526660.953290.25
Microwaved PotatoesWhole Microwaved Potatoes31.40.95NA3.54770.83NA30012771.14231.032060.29
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt29.30.47NA1.5736.61.04NA14618113.3441.172820.29
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.50.29
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.12980.3
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.552270.31
Boiled Lotus RootBoiled and Drained Lotus Root1180.99NA4.11001NA35516502.732051.53700.32
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt17.20.651701.07760.48NA15213071.0313.81.032650.34
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.710540.35
PotatoesRaw Whole Potatoes46.80.43NA3.1689.60.6NA22216561.5623.41.173090.35
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1050.55NA1.62632NA13211311.8240.92210.36
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids240.6NA5.2300.97NA1147084.2482.285190.36
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids50.80.54NA1.969.21NA78.55314.66881.23780.37
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.380.4
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 4800.52NA52201.32NA26034004401419060.4
Lotus RootRaw Lotus Root1821.04NA4.7931.06NA40522542.841621.63210.41
Baked Russet PotatoesBaked Whole Russet Potatoes570.341433.38950.72NA22417371.5844.21.12350.41
ShallotsRaw Shallots1540.37NA587.51.2NA25013925501.673330.42
Baked PotatoesWhole Baked Potatoes48.40.38NA3.5900.71NA22617261.332.31.162420.42
White Gourd-flowered Raw White Gourd-flowered 5570.56NA4.32361.4NA27932144.3431520470.43
Dried ShallotsFreeze-dried Shallots1580.37NA5.1789.71.22NA25514224.9511.661.720.43
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.611770.43
White PotatoesRaw Whole White Potatoes390.5NA2.26910.63NA27017701.369.61.263550.43
Dried PepeaoPepeao, dried1145.1NA6.21471.16NA11771345.670.57.5711.20.44
Sesbania FlowerRaw Sesbania Flower211NANA9.33133NANA333204410167NA10180.44
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.23650.45
Boiled Burdock RootBoiled and Drained Burdock Root1670.3NA2.631330.92NA31712273.0713.61.32580.48
Jew's EarRaw Jew's Ear1925.34NA6.723001.2NA1685161331087.911110.48
Baked White PotatoesBaked Whole White Potatoes32.60.41NA2.1880.62NA24517741.63231.142460.49
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1270.54NA2.3901.66NA18015830.671201.072530.5
Frozen Whole OnionsFrozen Whole Onions, Unprepared3090.43NA3.9485.71.07NA19712173.4385.71.037730.51
Potato SkinRaw Potato Skin1552.2NA16.81193.1NA19721361.5551.71.84310.52
Baked Red PotatoesBaked Whole Red Potatoes310.6NA2.4970.6NA2481879NA41.41.382640.52
Hearts Of PalmRaw Hearts Of Palm471.7NA4.426NANA36547111.8336.59.731810.52
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.641120.53
Cooked Tree FernCooked Tree Fern no Salt601.5NA1.237.54.04NA3037.56.7537.52.336650.53
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1530.27NA4.6373.71.3NA11611163.710.50.894340.53
Cooked Frozen OnionsBoiled and Drained Frozen Onions2890.26NA3.6485.70.43NA21.410824.385.70.969880.54
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.621890.54
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt1460.28NA4.4669.21.33NA10810233.8515.40.926750.54
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1070.37NA2.84711.05NA1269080.791070.793160.55
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.972340.56
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes32.30.36NA3.8850.80.85NA12013250.92921.153820.6
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.43470.6
Burdock RootRaw Burdock Root1710.32NA3.331580.97NA21312832.9211.383340.63
Boiled Yardlong BeanBoiled and Drained Yardlong Bean2810.3NA6.262681.3NA36418519.5725.52.35580.64
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack72.50.46NA2.9372.51.5NA16210292.31750.592510.66
Butternut Winter SquashRaw Butternut Winter Squash3200.48NA4.672271.35NA22023473.3326.715760.67
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids50.60.42NA2.7441.7NA916242.36980.642610.67
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt3080.49NA4.52181.3NA20321303.75300.986590.68
Steamed Sesbania FlowerSesbania flower, cooked, steamed, without salt300NANA7.64164NANA28614599.55150NA12720.68
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables1150.38NA3.81021.75NA2357801.41622.263840.69
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2290.46NA4.942291.3NA23823213.5326.50.977910.71
Boiled Yambean Boiled and Drained Yambean 870.36NA4.5870.45NA12610665.5331.61.27110.71
Yambean Raw Yambean 950.38NA4.74950.47NA14211845.5331.61.267110.71
SalsifyRaw Salsify2200.33NA2.56840.98NA27413902.93731.42820.73
Canned Beets with LiquidsCanned Beets Solids and Liquids1391.04NA6.751712.6NA17115215.362252.469820.75
Boiled ButterburBoiled and Drained Butterbur22132.2NA3.753005.85NA2631327533.81503.3836260.75
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.286680.75
Sweet OnionsRaw Sweet Onions1880.53NA2.4484.40.71NA25311164.7751.28550.75
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids2660.48NA4.9950.48NA15013984.7714802.665990.75
Boiled SalsifyBoiled and Drained Salsify2070.31NA2.4379.40.93NA24712492.6570.61.323570.75
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt2360.46NA52301.3NA24123413.7521.40.914440.75
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.986580.75
Boiled Young Lima BeansBoiled and Drained Young Lima Beans780.74NA5.981803.05NA31713904.8841.51.931640.78
Boiled CabbageBoiled and Drained Cabbage6260.22132.21962.67NA43025577.831042.612070.78
Boiled Green PeasBoiled and Drained Green Peas960.62NA5.51391.88NA4189686.810.74.252780.79
Dried Oriental RadishesRadishes, oriental, dried6961.8NA7.451880.6NA22638680.773082.3621.80.8
Chicory RootsRaw Chicory Roots1710.32NA3.33920.97NA25412082.92081.383330.83
ButterburRaw Butterbur22072.2NA2.143005.87NA2571403619.31503.4320250.86
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans800.56NA5.61602.32NA32011744.86831.572070.86
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1020.17NA5.31060.96NA20613342.651621.36980.88
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans960.16NA51000.91NA18511962.61541.281070.89
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids47.20.46NA2.6433.31.7NA69.45362.221080.442010.89
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt1800.432637.31804.1NA1501590114303.49130.9
Boiled Red CabbageBoiled and Drained Red Cabbage4340.56NA6.831762.3NA341271023.82902.69400.93
ArtichokesRaw Artichokes2811.47NA8.173831.63NA57423621.286003.135420.96
Irishmoss SeaweedRaw Irishmoss Seaweed4410.91NA54.58822.27NA9613864.3410124980.98
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA430853010277029141
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared79.50.29NA5.021141.6NA23610274.771181.431491
Cooked NopalesCooked Nopales no Salt32800.98NA109408.16NA3203900144004.218861
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.631
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.341181
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared1760.2NA3.472.40.77NA22812834.141240.729521.03
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas920.4NA5.8584.61.07NA2964233.852772.583061.04
Boiled PumpkinBoiled and Drained Pumpkin2251.37NA8.551351.34NA45034503153.4514051.05
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions1710.2NA3.264.30.76NA20411574.31290.759881.07
TurnipsRaw Turnips3210.91NA3.21181.44NA28920467.57182.99841.07
Boiled TurnipsBoiled and Drained Turnips4500.027NA2.451230.97NA35524142.732181.6412761.1
Savoy CabbageRaw Savoy Cabbage3890.69NA4.443112NA467255610311310111.1
KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.3310111.1
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage3750.65NA4.753001.9NA41323008.753002.8811501.13
Canned Carrot JuiceCarrot juice, canned1800.35NA3.451050.98NA31521904.54951.356671.13
Boiled KohlrabiBoiled and Drained Kohlrabi2591.37NA4.141971.47NA46635178.282173.29341.14
Canned Summer Squash, Zucchini, Italian StyleSquash, summer, zucchini, italian style, canned1761NA7.031452.5NA30028344.1438692.79371.14
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.857921.15
PumpkinRaw Pumpkin2421.47NA9.231381.44NA50839233.4611.53.710571.15
Minerals in Top 100 Whole Vegetables with the lowest Fat content per 300 kcal
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by least amount of Fat per 300 calories.
Top 5 whole vegetables with least amount of fat per 300 calories are:
- Raw Jerusalem-artichokes
- Raw Sweet Potato
- Cooked Taro no Salt
- Canned Harvard Beets Solids and Liquids
- Whole Microwaved Potatoes