Asian PearsRaw Asian Pears47.60.6NA0950.71NA13114401.200.241051
Human Breast MilkFluid Mature Human Breast Milk2290.37NA0.2121.40.19NA100364131211.2625
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379
Canned Cranberry-orange RelishCranberry-orange relish, canned310.11NA0.5611.2NANA22.5107NA90NA149
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187
Baked Yellow PlantainsPlantains, yellow, baked9.680.14NA0.91320.53NA119153906.450.68180
White GrapefruitRaw White Grapefruit1820.76NA0.911360.2NA121224221.201.061371
Valencia OrangesRaw Valencia Oranges4080.38NA0.921020.23NA1731827NA00.61881
Pink GrapefruitRaw Pink and Red Grapefruit2620.38NA0.951070.26NA21416071.200.831048
Florida OrangesRaw Florida Oranges4670.42NA0.981090.26NA13018375.4300.87947
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
OrangesRaw Oranges4260.48NA1.061060.27NA14919265.300.74923
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
LongansRaw Longans8.331.4NA1.183.30.43NA1752217NA00.42690
Sauteed Yellow OnionsOnions, yellow, sauteed81.30.069NA1.136.60.41NA134541NA48.80.85325
Bosc PearsRaw Bosc Pears74.60.78NA1.152.20.35NA10491007.460.97621
FeijoaRaw Feijoa1390.3NA1.1573.80.69NA1561410NA24.60.49683
ApplesRaw Apples with skin57.70.2631.71.15480.34NA106102909.60.38823
JackfruitRaw Jackfruit1260.4NA1.21530.23NA1112358NA10.50.68387
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared177NANA1.24NANANANA770NA776NA196
CarambolaRaw StarFruit48.42.2NA1.31610.6NA19421459.6832.31.941474
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed34.50.073NA1.334.50.27NA64.75782.673.30.26356
Frozen Potato PuffsFrozen Potato Puffs, Unprepared36.50.21NA1.32450.31NA1806940.8412020.73176
Navel OrangesRaw Navel Oranges4390.4NA1.331120.3NA2351694010.20.82877
MangosRaw Mangos920.93NA1.3383.30.53NA117140058.330.75696
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.54
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
GrapefruitRaw Grapefruit1880.7315.61.41250.19NA12521724.701.11420
TangerinesRaw Tangerines3490.4NA1.41130.37NA18915660.94190.66803
PummeloRaw Pummelo52.60.63NA1.45790.22NA2242842NA131.051172
BananasRaw Bananas280.4412.41.461521.5NA12420115.65.60.84421
DurianRaw or Frozen Durian20.40.7NA1.461021.1NA1331483NA6.80.95221
ClementinesRaw Clementines3190.46NA1.51060.24NA22318831.0610.60.64921
Bartlett PearsRaw Bartlett Pears71.40.62NA1.547.60.29NA87.38020.797.940.63668
Red Anjou PearsRaw Red Anjou Pears88.70.56NA1.5356.50.45NA1059920.818.061.05679
Whole Wheat French BreadWhole Wheat French or Vienna Bread880.39NA1.57109NANA33334165.77852.4383.3
PearsRaw Pears790.7219.31.5861.40.42NA10510180.888.770.88736
Java-plumRaw Java-plum158NANA1.6125NANA142658NA117NA693
Strawberry GuavasRaw Strawberry Guavas152NANA1.6123NANA1962116NA268NA584
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3282.1NA1.63844.53NA86422682.4568.4269
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Medjool DatesDates, medjool1160.65NA1.62970.53NA1121256NA1.80.7938.5
Golden RaisinsGolden Seedless Raisins1060.38NA1.63580.38NA16812391.16400.6124.8
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1351.201.67950.38NA19825003.17240.63654
Pickled Green OlivesCanned Pickled Green Olives1790.41NA1.738NANA13.81453.153660.14260
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids15.60.24NA1.7860.44NA320906NA12732.2647
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved220.24NA1.731110.57NA4201221NA17.72.35303
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Frozen BlueberriesBlueberries, frozen, unsweetened78.40.32NA1.76491.44NA1085290.989.80.69849
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed26.30.064NA1.77450.43NA86.5726NA790.56297
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt28.71.12841.81260.79NA25321781.72231.72442
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.47176
CherimoyaRaw Cherimoya66.70.46NA1.81130.62NA1731913NA46.71.07529
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared890.141071.8270.58NA953684.654770.799
PomegranatesRaw Pomegranates60.20.95NA1.872.30.72NA21714223182.1469
Deglet Noor DatesDates, deglet noor690.37NA1.876.20.46NA11011635.33.550.5136.4
Green Anjou PearsRaw Green Anjou Pears83.30.58NA1.8530.36NA9896207.580.76631
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.12
PlumsRaw Plums65.20.6221.71.85760.57NA1741707001.1948
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.7594
Dried PlumsRaw Dried Plums89.60.598.331.9485.40.62NA14415250.634.170.9264.4
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Cooked Tree FernCooked Tree Fern no Salt1002.53NA262.56.74NA5062.511.362.53.881108
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids22.40.25NA2970.5NA3439855.2215302.4608
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids22.40.25NA2970.5NA3439854.4815302.4608
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack270.151892.11010.46NA2708042.717643.8529
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
American Type GrapesRaw American Type Grapes1040.3NA2.1637.35.36NA74.614250.75150.3607
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared43.2NANA2.22NANANANA1176NA1173NA204
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Yellow PlantainsRaw Yellow Plantains12.30.3NA2.251480.59NA13119966.1516.40.78267
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Muscadine GrapesRaw Muscadine Grapes3251.04NA2.312317.3NA2111781NA8.770.96739
YamRaw Yam720.75NA2.3891.7NA23334582.97381295
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn15.60.26NA2.341350.87NA40111351.045.23.23382
LitchisRaw Litchis381.12NA2.3575.80.42NA23512954.557.580.53619
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple39.20.52NA2.35167NANA12727250.98590.49839
Honeydew MelonsRaw Honeydew Melons83.30.33NA2.361390.38NA15331679.722501.251248
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
CrabapplesRaw Crabapples1180.44NA2.37460.76NA991276NA6.58NA519
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.7
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.03315
Minerals in Top 100 Whole Vegan Food with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in whole vegan food , sorted by least amount of Iron per 500 calories.
Top 5 whole vegan food with least amount of iron per 500 calories are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw Chinese Waterchestnuts
- Canned Cranberry-orange Relish
- Cooked Rice Noodles