Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.1765
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA39
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
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
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
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
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.22
Roasted PecansDry Roasted Pecans100.16NA0.3918.60.55NA41.359.70.560.140.710.16
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
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
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3.130.051NA0.47270.17NA80.22270.211.040.6576.5
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
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids150.13NA0.49260.33NA23.32251.52220.32110
Cooked TaroCooked Taro no Salt12.70.14NA0.51210.32NA53.53410.6310.60.1945
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
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
Boiled OnionsBoiled and Drained Onions500.15NA0.55250.35NA79.53771.366.80.48200
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
Ground NutmegGround Nutmeg Spices350.2NA0.58350.55NA40.666.70.33.050.411.2
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
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.4
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids170.18NA0.63230.34NA261771.542290.4126
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.45
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts7.840.16NA0.63380.72NA43200NA1.30.3940.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
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
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
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
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt120.31NA0.65220.36NA19814613.60.520.910.21
Hawaii Mountain YamRaw Hawaii Mountain Yam390.16NA0.66180.36NA50.76241.0419.40.4122
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts190.27NA0.6826.80.86NA481170.6300.390.39
Canned Onions with LiquidsCanned Onions Solids and Liquids2370.29NA0.6831.60.54NA1475841.5819531.53495
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Baked White PotatoesBaked Whole White Potatoes110.14NA0.729.30.21NA81.55910.547.60.3882
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.32
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.3590
ButterburRaw Butterbur7360.74NA0.711001.96NA85.746796.43501.14675
Boiled EggplantBoiled and Drained Eggplant170.17NA0.7131.40.32NA433510.292.860.34256
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn14.30.23NA0.711.30.84NA76.62380.783180.56102
CarrotsRaw Carrots80.50.117.80.7329.30.35NA85.47800.241680.59215
Boiled CabbageBoiled and Drained Cabbage2090.0744.350.7465.20.89NA1438522.634.80.87402
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds12.30.15NA0.7458.70.11NA20.6206NA4.042.31
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
Baked Sweet PotatoSweet Potato Baked in skin, flesh only42.20.18NA0.77300.55NA605280.22400.3684.2
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5.361.6NA0.79250.36NA51.820944.37.142.38149
ParsnipsRaw Parsnips480.16NA0.7938.70.75NA955002.413.30.79106
Baked Red PotatoesBaked Whole Red Potatoes10.30.2NA0.8320.2NA82.8626NA13.80.4688
Boiled SalsifyBoiled and Drained Salsify690.1NA0.8126.50.31NA82.44160.8823.50.44119
Sweet OnionsRaw Sweet Onions62.50.18NA0.81280.24NA84.43721.56250.41285
Boiled ParsnipsBoiled and Drained Parsnips520.19NA0.82410.41NA975172.4140.37113
Boiled TurnipsBoiled and Drained Turnips1500.009NA0.82410.32NA1188050.9172.70.55425
Pine NutsDried Pine Nuts2.380.2NA0.8237.31.30.4985.488.70.10.30.960.34
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids17.50.17NA0.84300.58NA87.32590.953510.79130
SalsifyRaw Salsify730.11NA0.85280.33NA914630.9824.40.4694
Jalapeno PeppersRaw Jalapeno Peppers41.40.16NA0.8651.70.33NA89.78551.3810.30.48316
Boiled Burdock RootBoiled and Drained Burdock Root55.70.1NA0.8844.30.31NA1064091.024.550.4386
Minerals in Top 100 Whole Vegetables, Spices & Nuts with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in whole vegetables, spices & nuts , sorted by least amount of Iron per 100 calories.
Top 5 whole vegetables, spices & nuts with least amount of iron per 100 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Sauteed Yellow Onions
- Frozen Sweet Potato Puffs, Unprepared
- Sauteed Green Sweet Peppers