Asian PearsRaw Asian Pears9.520.12NA0190.14NA262880.2400.048210
Human Breast MilkFluid Mature Human Breast Milk45.70.074NA0.0434.30.037NA20732.5724.30.24125
Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
Canned Cranberry-orange RelishCranberry-orange relish, canned6.180.022NA0.112.25NANA4.521.3NA18NA30
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
Baked Yellow PlantainsPlantains, yellow, baked1.940.028NA0.1826.50.11NA2430801.30.1436
White GrapefruitRaw White Grapefruit36.40.15NA0.1827.30.039NA24.24484.2400.21274
Valencia OrangesRaw Valencia Oranges81.60.076NA0.1820.40.047NA34.7365NA00.12176
Pink GrapefruitRaw Pink and Red Grapefruit52.40.076NA0.1921.40.052NA433210.2400.17210
Florida OrangesRaw Florida Oranges930.085NA0.221.70.052NA263671.100.17189
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
OrangesRaw Oranges850.096NA0.2121.30.053NA29.83851.0600.15185
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
LongansRaw Longans1.670.28NA0.2216.70.087NA35443NA00.083138
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.1765
Bosc PearsRaw Bosc Pears150.16NA0.2210.40.07NA2118201.50.19124
FeijoaRaw Feijoa280.059NA0.2314.80.14NA31282NA4.90.098137
ApplesRaw Apples with skin11.50.0526.350.239.60.067NA2120601.920.077165
JackfruitRaw Jackfruit25.30.08NA0.2430.50.045NA22472NA2.10.1477.3
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA39
CarambolaRaw StarFruit9.680.44NA0.2632.30.12NA38.74291.946.450.39295
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed6.90.015NA0.266.90.053NA131160.5214.70.05271.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
Navel OrangesRaw Navel Oranges87.80.08NA0.2722.40.059NA4733902.040.16175
MangosRaw Mangos18.30.19NA0.2716.70.11NA23.328011.670.15139
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.31
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Canned Baked BeansCanned Baked Beans no Salt47.60.2NA0.2830.5NANA992824.30.951.3369
GrapefruitRaw Grapefruit37.50.153.130.28250.038NA254340.9400.22284
TangerinesRaw Tangerines700.079NA0.2822.60.074NA37.73130.193.770.13161
PummeloRaw Pummelo10.50.13NA0.2915.80.045NA44.7568NA2.630.21234
BananasRaw Bananas5.60.0882.470.2930.30.3NA24.74021.121.120.1784
DurianRaw or Frozen Durian4.10.14NA0.2920.40.22NA26.5297NA1.360.1944.2
ClementinesRaw Clementines640.091NA0.321.30.049NA44.73770.212.130.13184
Bartlett PearsRaw Bartlett Pears14.30.12NA0.39.520.059NA17.51600.161.60.13134
Red Anjou PearsRaw Red Anjou Pears17.70.11NA0.3111.30.09NA211980.161.60.21136
Whole Wheat French BreadWhole Wheat French or Vienna Bread17.60.079NA0.3121.8NANA66.568.2131570.4916.7
PearsRaw Pears15.80.143.860.3212.30.084NA212040.181.750.18147
Java-plumRaw Java-plum31.7NANA0.3225NANA28.3132NA23.3NA139
Strawberry GuavasRaw Strawberry Guavas30.4NANA0.3224.6NANA39423NA53.6NA117
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.8
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Medjool DatesDates, medjool230.13NA0.3219.50.11NA22.4251NA0.360.167.7
Golden RaisinsGolden Seedless Raisins21.30.076NA0.3311.60.075NA33.62480.237.970.124.95
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit270.2400.33190.076NA39.75000.634.760.13131
Pickled Green OlivesCanned Pickled Green Olives360.083NA0.347.6NANA2.76290.6210730.02852
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
AvocadosRaw Avocados7.50.124.380.34180.089NA32.53030.254.380.445.8
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids3.130.048NA0.34170.088NA64181NA2550.44129
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4.420.048NA0.35220.11NA84244NA3.540.4760.5
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Frozen BlueberriesBlueberries, frozen, unsweetened15.70.065NA0.359.80.29NA21.61060.21.960.14170
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5.260.013NA0.359.020.086NA17.3145NA15.80.1159.4
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5.750.2256.80.3625.30.16NA50.64360.344.60.3488.5
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.3
CherimoyaRaw Cherimoya13.30.092NA0.3622.70.12NA34.7383NA9.330.21106
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.1420
PomegranatesRaw Pomegranates120.19NA0.3614.50.14NA43.42840.63.60.4294
Deglet Noor DatesDates, deglet noor140.073NA0.3615.20.093NA222331.060.710.17.3
Green Anjou PearsRaw Green Anjou Pears16.70.12NA0.3610.60.073NA19.719201.50.15126
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.22
PlumsRaw Plums130.124.350.3715.20.11NA34.8341000.22190
GuavasRaw Common Guavas26.50.34NA0.3832.40.22NA596130.882.940.34119
Dried PlumsRaw Dried Plums180.121.670.39170.12NA28.83050.130.830.1813
Roasted PecansDry Roasted Pecans100.16NA0.3918.60.55NA41.359.70.560.140.710.16
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.1752
Cooked Tree FernCooked Tree Fern no Salt200.51NA0.412.51.35NA1012.52.2512.50.78222
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids4.480.049NA0.419.40.1NA68.71971.043060.48122
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids4.480.049NA0.419.40.1NA68.71970.93060.48122
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack5.40.03380.4220.30.092NA541610.543530.76106
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
American Type GrapesRaw American Type Grapes210.06NA0.437.461.07NA152850.1530.06121
Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.13
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared8.64NANA0.44NANANANA235NA235NA40.8
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
Yellow PlantainsRaw Yellow Plantains2.460.061NA0.4529.50.12NA26.23991.233.280.1653.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Muscadine GrapesRaw Muscadine Grapes650.21NA0.4624.63.46NA42356NA1.750.19148
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.259
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3.130.051NA0.47270.17NA80.22270.211.040.6576.5
LitchisRaw Litchis7.580.22NA0.47150.083NA472590.911.50.11124
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple7.840.1NA0.4733.3NANA25.55450.211.80.098168
Honeydew MelonsRaw Honeydew Melons16.70.067NA0.4727.80.075NA30.66331.94500.25250
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
CrabapplesRaw Crabapples23.70.088NA0.479.20.15NA19.7255NA1.3NA104
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.7
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.94
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.2163
Minerals in Top 100 Whole Vegan Food with the lowest Iron content per 100 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 100 calories.
Top 5 whole vegan food with least amount of iron per 100 calories are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw Chinese Waterchestnuts
- Canned Cranberry-orange Relish
- Cooked Rice Noodles