Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA39
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.4
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.1420
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
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
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
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
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.45
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared38.50.18NA0.55230.69NA473800.636.250.3278
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.2
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
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.45
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled17.30.18NA0.65200.32NA37269NA100.0952.44
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
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)3.330.11NA0.698.50.4NA3798NA1.20.2916.3
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
Pine NutsDried Pine Nuts2.380.2NA0.8237.31.30.4985.488.70.10.30.960.34
SalsifyRaw Salsify730.11NA0.85280.33NA914630.9824.40.4694
Jalapeno PeppersRaw Jalapeno Peppers41.40.16NA0.8651.70.33NA89.78551.3810.30.48316
Sunflower SeedsDried Sunflower Seed Kernels13.40.31NA0.955.70.33NA1131109.081.540.860.81
EggplantRaw Eggplant360.32NA0.92560.93NA969161.280.64369
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried200.36NA0.94321.03NA47213NA9.440.712.77
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
Sesame Seed KernelsDried Hulled Sesame Seed Kernels9.50.22NA154.70.23NA10658.65.457.451.070.59
Frozen SuccotashFrozen Succotash, Unprepared17.20.068NA1260.32NA843170.6548.40.5179.7
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
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared58.60.066NA1.14240.26NA764281.3841.40.24317
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
Frozen CarrotsFrozen Carrots, Unprepared1000.21NA1.2233.30.48NA926531.941890.92250
Young Cowpeas Raw Young Cowpeas 1400.14NA1.2256.70.62NA594792.564.441.1285.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained220.22NA1.26380.22NA65.37351.41250.3725.3
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.91
Frozen Whole OnionsFrozen Whole Onions, Unprepared1030.14NA1.328.60.36NA65.74061.1428.60.34258
Frozen ArtichokesFrozen Artichokes, Unprepared500.14NA1.3710.64NA1536530.531240.84233
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared34.70.13NA1.333.30.34NA822940.5665.30.63114
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
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.9
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
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared510.089NA1.5424.60.44NA38.63721.233.50.3145
Butternut Winter SquashRaw Butternut Winter Squash1070.16NA1.5675.60.45NA73.37821.18.90.33192
Lotus RootRaw Lotus Root610.35NA1.57310.35NA1357510.95540.53107
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels8.230.24NA1.581060.81NA2211451.71.251.40.94
Yambean Raw Yambean 31.60.13NA1.5831.60.16NA47.43951.8410.50.42237
Hungarian PeppersRaw Hungarian Peppers41.40.4NA1.6550.7NA1006971.033.451.03316
ChiaDried Chia Seeds1300.19NA1.6690.56NA17783.711.43.30.941.2
Minerals in Top 100 Raw Vegetables & Nuts with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in raw vegetables & nuts , sorted by least amount of Iron per 100 calories.
Top 5 raw vegetables & nuts with least amount of iron per 100 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Frozen Sweet Potato Puffs, Unprepared
- Frozen Potato Puffs, Unprepared
- Dried Hickorynuts