SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA50.4NA55
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA67NA86.3
Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
Hash Brown PotatoesHome prepared Hash Brown Potatoes5.30.1100.2113.20.093NA26.42170.191290.1818
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared18.7NANA0.21NANANANA117NA102NA29
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.1765
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes7.760.053NA0.2512.80.084NA362260.236.850.1725.5
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA39
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt100.089NA0.2529.40.31NA66.31210.5510.550.24
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
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.31
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)670.031NA0.277.70.071NA19.811005020.1383.7
Canned Baked BeansCanned Baked Beans no Salt47.60.2NA0.2830.5NANA992824.30.951.3369
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes5.56NANA0.3NANANANA276NA185NA40
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated7.30.0413.30.38.850.066NA43.81490.212410.1631
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil4.130.044NA0.3113.20.093NA50.4291NA320.2621
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt7.640.0980.530.32270.31NA541261.42.90.470.19
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes7.630.045NA0.3418.60.045NA443103.821.80.21.86
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
KetchupCatsup150.084150.35130.083NA25.72780.698980.1768
Low Salt KetchupLow sodium Ketchup150.084NA0.35130.083NA25.72780.69200.1768
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
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.1420
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt9.30.19NA0.3623.30.16NA46.53810.355.80.3190
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.26
Baked Potato FleshBaked Potatoes Flesh no Salt5.380.23NA0.38270.17NA53.84200.325.380.3181
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
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt50.24NA0.41250.17NA1094110.470.3373.6
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack5.40.03380.4220.30.092NA541610.543530.76106
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes6.120.063NA0.4214.30.11NA56.5278NA15.60.2445.3
Peanut SpreadLow Sugar Peanut Spread110.12NA0.4425.20.3NA541261.4450.540.3
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained50.046NA0.4423.80.16NA71.31840.886.250.596
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes7.140.08NA0.4415.50.13NA57.72680.12190.2336.6
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
YokanYokan, prepared from adzuki beans and sugar10.40.011NA0.456.920.054NA15.417.30.88320.02713.6
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt120.13NA0.4515.50.32NA42.25780.66.90.1760.5
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven11.20.026NA0.456.160.13NA25.744.62.031340.1517
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.259
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared6.95NANA0.47NANANANA166NA210NA33.3
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared4.550.04116.60.4720.50.14NA79.52420.83.40.4285.2
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3.130.051NA0.47270.17NA80.22270.211.040.6576.5
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes9.80.12NA0.4716.70.11NA45.62320.59210.2730.4
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 4.550.04116.60.4820.50.14NA79.52420.83.40.4385.2
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)3.280.086NA0.483.280.012NA9.8426.2014.80.06653.5
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.2163
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids150.13NA0.49260.33NA23.32251.52220.32110
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt3.60.012NA0.56.90.086NA291620.181840.1210.6
Cooked TaroCooked Taro no Salt12.70.14NA0.51210.32NA53.53410.6310.60.1945
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes3.460.012NA0.516.920.087NA29.61650.191880.1319.2
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt9.760.16NA0.52120.35NA48.86041.114.60.3994
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added4.170.072NA0.5323.60.054NA711860.834.170.74109
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added4.170.072NA0.5323.60.054NA711860.564.170.74109
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack4.170.072390.5323.60.094NA711860.563630.74109
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added6.330.061NA0.53290.085NA812350.893.80.5897
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack6.330.061NA0.53290.085NA812350.893440.5897
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added6.330.061NA0.53290.085NA812350.893.80.5897
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack6.330.061NA0.53290.085NA812350.893440.5897
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt350.18NA0.54210.67NA443770.680.373.7
Frozen Potato WedgesPotato wedges, frozen11.6NANA0.5414.7NANA67.4305NA380.2953
Boiled OnionsBoiled and Drained Onions500.15NA0.55250.35NA79.53771.366.80.48200
Soy VermicelliVermicelli, made from soy16.60.58NA0.550.6NANA6.040.918.161.21.33.6
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein28.30.068NA0.5548.30.17NA1577451.33113670.38113
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared38.50.18NA0.55230.69NA473800.636.250.3278
Boiled White Sweet CornBoiled and Drained White Sweet Corn2.060.059NA0.57320.22NA952600.823.10.5675
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes7.140.074NA0.5722.60.17NA83.35063.45500.4593
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained3.70.059NA0.5834.60.19NA982880.861.230.7895
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.2
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids6.560.04629.50.5924.60.13NA75.42230.823200.64135
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids6.560.04629.50.5924.60.13NA75.42230.8219.70.64135
Boiled RutabagasBoiled and Drained Rutabagas600.097NA0.633.30.32NA1377202.3316.70.4305
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
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated7.120.023NA0.620.850.028NA9.12.852.252.850.123.82
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids170.18NA0.63230.34NA261771.542290.4126
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids6.250.088NA0.64250.052NA79.72560.9418.80.56127
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids6.250.088280.64250.052NA79.72560.943330.56127
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd160.15NA0.6435.70.4NA55.48090.3637.50.3151
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob3.20.049NA0.65310.15NA79.82670.744.260.6778
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob3.20.049NA0.65310.15NA79.82670.744.260.6778
Hawaii Mountain YamRaw Hawaii Mountain Yam390.16NA0.66180.36NA50.76241.0419.40.4122
Sweet Pickle relishPickle relish, sweet2.30.065NA0.673.850.012NA10.819.206240.1147.7
SILK Peach soy yogurtSILK Peach soy yogurt187NANA0.68NANANANANANA16NA81.3
SILK Strawberry soy yogurtSILK Strawberry soy yogurt187NANA0.68NANANANANANA16NA82
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated4.60.09211.70.68100.14NA302200.1820.60.1924.3
Canned Onions with LiquidsCanned Onions Solids and Liquids2370.29NA0.6831.60.54NA1475841.5819531.53495
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased4.580.092NA0.6910.50.14NA302210.2210.1943.7
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared4.10.052NA0.6932.70.16NA88.83000.825.10.7173.3
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared4.10.052NA0.6932.70.16NA88.83000.825.10.7173.3
Baked White PotatoesBaked Whole White Potatoes110.14NA0.729.30.21NA81.55910.547.60.3882
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.3590
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids310.18NA0.7117.40.58NA58792.251540.4348.5
Minerals in Top 100 Vegetables & Legumes with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in all vegetables & legumes , sorted by least amount of Iron per 100 calories.
Top 5 vegetables & legumes with least amount of iron per 100 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes