Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.259
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
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.2163
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223
White Sweet CornRaw White Sweet Corn2.330.063NA0.6430.19NA1033140.717.40.5288.3
Yellow Sweet CornRaw Yellow Sweet Corn2.330.063NA0.6430.19NA1033140.717.40.5388.4
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
Hawaii Mountain YamRaw Hawaii Mountain Yam390.16NA0.66180.36NA50.76241.0419.40.4122
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.3590
Coconut MilkRaw Coconut Milk6.960.12NA0.71160.4NA43.51142.76.520.2929.4
ButterburRaw Butterbur7360.74NA0.711001.96NA85.746796.43501.14675
CarrotsRaw Carrots80.50.117.80.7329.30.35NA85.47800.241680.59215
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
Ginger RootRaw Ginger Root200.28NA0.7553.80.29NA42.55190.8816.30.4399
White PotatoesRaw Whole White Potatoes130.17NA0.7530.40.21NA905900.43230.42118
EppawRaw Eppaw73.30.16NA0.7721.30.73NA1102270.680.7740
ParsnipsRaw Parsnips480.16NA0.7938.70.75NA955002.413.30.79106
Sweet OnionsRaw Sweet Onions62.50.18NA0.81280.24NA84.43721.56250.41285
SalsifyRaw Salsify730.11NA0.85280.33NA914630.9824.40.4694
Jalapeno PeppersRaw Jalapeno Peppers41.40.16NA0.8651.70.33NA89.78551.3810.30.48316
EggplantRaw Eggplant360.32NA0.92560.93NA969161.280.64369
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.7140
Root WasabiRaw Root Wasabi1170.14NA0.9463.30.36NA73.4521NA15.61.563.4
Maitake MushroomsRaw Maitake Mushrooms3.230.81NA0.9732.30.19NA2396587.13.232.4292
Drumstick PodsRaw Drumstick Pods810.23NA0.971220.7NA13512461.91141.2238
Hubbard Winter SquashRaw Hubbard Winter Squash350.16NA147.50.45NA52.58001.2517.50.33220
Spaghetti Winter SquashRaw Spaghetti Winter Squash740.12NA138.70.4NA38.73480.97550.61295
Yardlong BeanRaw Yardlong Bean1060.1NA1940.44NA1265113.28.50.79187
Yautia Raw Yautia 9.20.26NA124.50.19NA526100.7121.40.5174.6
Red PotatoesRaw Whole Red Potatoes14.30.19NA1.0431.40.2NA876500.7125.70.47116
PotatoesRaw Whole Potatoes15.60.14NA1.05300.2NA745520.527.80.39103
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
TurnipsRaw Turnips1070.3NA1.0739.30.48NA966822.52390.96328
FlaxseedSeeds, flaxseed47.80.23NA1.0773.40.46NA1201524.765.60.811.3
Russet PotatoesRaw Whole Russet Potatoes16.50.13NA1.1290.2NA69.65280.516.330.3799
Burdock RootRaw Burdock Root570.11NA1.152.80.32NA714280.976.940.46111
Chicory RootsRaw Chicory Roots570.11NA1.130.60.32NA84.74030.9769.40.46111
GarlicRaw Garlic1210.2NA1.1416.81.12NA1032699.5311.40.7839.3
RutabagasRaw Rutabagas1160.086NA1.2540.35NA1438241.932.40.65242
Shiitake MushroomsRaw Shiitake Mushrooms5.90.42NA1.2590.68NA32989416.826.53.03264
Cashew NutsRaw Cashew Nuts6.70.4NA1.2530.3NA1071193.62.171.050.94
Young Cowpeas Raw Young Cowpeas 1400.14NA1.2256.70.62NA594792.564.441.1285.8
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV13.61.3NA1.445.50.31NA491165584.5412.4422
Portabella MushroomsRaw Portabella Mushrooms13.61.3NA1.4NA0.31NA491165584.5412.4422
Witloof ChicoryRaw Witloof Chicory1120.3NA1.4590.59NA15312411.1811.80.94556
CeleryRaw Celery2860.2528.61.4378.60.74017118572.865710.93682
White Gourd-flowered Raw White Gourd-flowered 1860.19NA1.4378.60.47NA9310711.4314.35682
CollardsRaw Collards7250.14NA1.4784.42.06NA786664.06530.66280
Hearts Of PalmRaw Hearts Of Palm15.70.56NA1.478.7NANA12215700.61123.2460.4
Savoy CabbageRaw Savoy Cabbage1300.23NA1.51040.67NA1568523.331041337
KohlrabiRaw Kohlrabi890.48NA1.570.40.51NA17012962.6740.11337
TomatoesRaw Ripe Red Tomatoes55.60.3312.81.5610.63NA1331317027.80.94525
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.53500
Butternut Winter SquashRaw Butternut Winter Squash1070.16NA1.5675.60.45NA73.37821.18.90.33192
Lotus RootRaw Lotus Root610.35NA1.57310.35NA1357510.95540.53107
Yambean Raw Yambean 31.60.13NA1.5831.60.16NA47.43951.8410.50.42237
Hungarian PeppersRaw Hungarian Peppers41.40.4NA1.6550.7NA1006971.033.451.03316
Hyacinth-Young beansRaw Hyacinth-Young beans1090.1NA1.6870.45NA1075483.264.350.8191
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage1600.083NA1.63400.79NA14328433.339230.67305
Red Sweet PeppersRaw Red Sweet Peppers270.065NA1.65460.43NA1008120.3815.40.96355
CeleriacRaw Celeriac1020.17NA1.6747.60.38NA2747141.672380.79210
ShallotsRaw Shallots51.40.12NA1.67290.41NA83.34641.6716.70.56111
CauliflowerRaw Cauliflower880.1641.68600.62NA17611962.41201.08368
Green Sweet PeppersRaw Green Sweet Peppers500.33101.7500.61NA1008750150.65469
Banana PepperRaw Banana Pepper520.35NA1.7630.37NA1199481.1480.93340
Yellow Sweet PeppersRaw Yellow Sweet Peppers40.70.4NA1.744.40.43NA897851.17.40.63341
Winter SquashRaw All Varieties Winter Squash82.40.21NA1.7410.48NA67.610291.1811.80.62264
Sprouted SoybeansRaw Sprouted Soybeans550.35NA1.72590.58NA1343970.4911.50.9656.6
Acorn Winter SquashRaw Acorn Winter Squash82.50.16NA1.75800.42NA908681.257.50.33219
In Pod Fava BeansRaw In Pod Fava Beans420.46NA1.7637.50.75NA1473770.9128.41.1482.5
Fruit ChayoteRaw Fruit Chayote89.50.65NA1.8630.99NA956581.0510.53.9496
Dishcloth GourdRaw Dishcloth Gourd1000.18NA1.8700.46NA1606951150.35469
Green PeasRaw Green Peas310.22NA1.840.70.51NA1333012.226.171.5397
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV822.27NA1.8410.65NA545203611827.35419
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini822.27NA1.8410.65NA545203611827.35419
WatercressRaw Watercress10910.7NA1.81912.2NA54530008.23731865
Sprouted PeasRaw Sprouted Peas290.22NA1.82450.35NA1333070.48160.8550.2
SuccotashRaw Succotash180.19NA1.8548.50.69NA1143730.614.040.6274
Bamboo ShootsRaw Bamboo Shoots480.7NA1.85110.97NA21919742.96154.07337
BeetsRaw Beets37.20.17NA1.8653.50.77NA937561.631810.81204
CucumberRaw Whole Cucumber1070.278.671.8786.70.5325160980213.31.33635
OkraRaw Okra2480.33NA1.881732.4NA1859062.1221.21.76271
CabbageRaw Cabbage1600.07641.88480.6427.81046801.2720.72369
Young Green OnionsYoung Green Onions, tops only1930.11NA1.959.30.56NA935891.8555.60.74342
Napa CabbageRaw Chinese Napa Cabbage4810.23NA1.9481.31.2NA18114883.7556.31.44590
TomatillosRaw Tomatillos220.25NA1.9462.50.48NA1228381.563.130.69286
Sprouted Radish SeedsRaw Sprouted Radish Seeds1190.28NA21020.6NA2632001.4141.3209
RadishesRaw Radishes1560.3137.52.1362.50.43NA12514563.752441.75595
BroccoliRaw Broccoli1380.14NA2.1561.80.62NA1949297.35971.2263
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin940.31NA2.181061.04NA22415351.18471.9558
Summer SquashRaw All Varieties Summer Squash940.32NA2.21061.1NA23816381.2512.51.8592
Minerals in Top 100 Fresh Nuts & Vegetables with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by least amount of Iron per 100 calories.
Top 5 fresh nuts & vegetables with least amount of iron per 100 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Pecans nuts
- English Walnuts
- Raw Yam