Asian PearsRaw Asian Pears1670.910.0480.0040.21042.328NANANA14.320
Human Breast MilkFluid Mature Human Breast Milk27817.47.980.211.555.627.327.3NANANA04.10.12
White GrapefruitRaw White Grapefruit1310.40.0560.020.075033.429NANANA4.372.740.24
Chinese WaterchestnutsRaw Chinese Waterchestnuts3850.40.10.040.1309519NANANA125.560.24
CarambolaRaw StarFruit1231.30.0750.110.62026.715.8NANANA114.130.32
Pink GrapefruitRaw Pink and Red Grapefruit1670.560.0830.0320.12042.327.37.036.4146.353.060.32
GrapefruitRaw Grapefruit1270.40.0560.020.07503227.7NANANA4.372.50.36
Valencia OrangesRaw Valencia Oranges1941.20.140.0640.17047NANANANA9.924.130.36
Florida OrangesRaw Florida Oranges1830.830.0990.0440.1204636.3NANANA9.532.780.36
ButterburRaw Butterbur55.60.16NANANA014.3NANANANANA1.550.4
Boiled ButterburBoiled and Drained Butterbur31.80.079NANANA08.57NANANANANA0.910.4
OrangesRaw Oranges1870.480.060.0280.071046.637NANANA9.533.730.4
PummeloRaw Pummelo1510.16NANANA038NANANANA3.9730.44
ApplesRaw Apples with skin2060.670.110.0360.1705541.223.49.648.29.531.030.48
LongansRaw Longans2380.4NANANA060NANANANA4.375.20.52
Canned Onions with LiquidsCanned Onions Solids and Liquids75.40.360.0640.0080.130168.73NANANA4.763.370.52
Navel OrangesRaw Navel Oranges1940.60.0670.0360.091049.833.78.937.8178.733.60.52
ClementinesRaw Clementines1870.6NANANANA47.736.46.56.323.76.753.370.56
FeijoaRaw Feijoa2421.670.410.120.42060.432.511.79.211.625.42.80.56
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.10.56
Bosc PearsRaw Bosc Pears2660.36NANANANA6440.622.49.848.3712.31.430.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Japanese PersimmonsRaw Japanese Persimmons2780.750.0790.0160.15073.849.72221.66.114.32.30.6
Boiled Oriental RadishesBoiled and Drained Oriental Radishes67.50.950.290.270.15013.67.26NANANA6.352.660.6
TangerinesRaw Tangerines2101.230.150.0710.19053429.538.45247.143.20.6
MangosRaw Mangos2381.50.370.20.075059.554.218.67.9827.76.353.250.64
Cooked Tree FernCooked Tree Fern no Salt1590.280.0360.0710.056043.6NANANANA14.71.150.64
Boiled CabbageBoiled and Drained Cabbage910.2400.0560.036022114.66.4307.545.040.67
Honeydew MelonsRaw Honeydew Melons1430.560.150.130.103632.211.710.69.843.182.140.67
PlumsRaw Plums1831.10.06700.17045.339.412206.235.562.780.67
Frozen BlueberriesBlueberries, frozen, unsweetened2022.540.210.440.66048.333.5NANANA10.71.670.71
PearsRaw Pears2260.560.0870.0040.37060.438.725.510.32.812.31.430.71
Boiled RutabagasBoiled and Drained Rutabagas1190.710.120.230.1502715.76.18.181.47.143.70.71
Boiled TurnipsBoiled and Drained Turnips87.30.320.0320.130.03602012NANANA7.942.80.71
Java-plumRaw Java-plum2380.91NANANA061.8NANANANANA2.860.75
Bartlett PearsRaw Bartlett Pears2500.64NANANANA59.638.5279.921.712.31.550.75
Red Anjou PearsRaw Red Anjou Pears2460.56NANANANA59.33825.7111.03121.30.75
CeleryRaw Celery55.60.670.1700.31011.85.31.471.60.326.352.740.79
Canned Cranberry-orange RelishCranberry-orange relish, canned7060.40.048NANA0183NANANANA01.20.79
White Gourd-flowered Raw White Gourd-flowered 55.60.0790.008NA0.036013.5NANANANA22.460.79
WatercressRaw Watercress43.70.40.110.0910.04805.10.79NANANA29.130.79
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit2501.10.260.170.24062.74923214.845.564.050.83
Cantaloupe MelonsRaw Cantaloupe Melons1350.750.20.180.14032.4317.426.117.33.573.330.83
OnionsRaw Onions1590.40.170.0160.052037175.17.83.936.754.370.83
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote951.9000020.27.5NANANA112.460.87
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids2545.680.870.0792.63051.716.30.671.0314.36.758.650.87
Strawberry GuavasRaw Strawberry Guavas2742.40.680.280.72069NANANANA21.42.30.87
CranberriesRaw Cranberries1830.520.0320.0870.13047.5172.6613.70.6414.31.830.91
EggplantRaw Eggplant990.710.130.0520.25023.3146.16.271.03123.90.91
JackfruitRaw Jackfruit3772.540.770.310.0609275.736.537.61.675.956.830.91
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots47.60.870.20.060.3307.62NANANANA3.976.070.95
Witloof ChicoryRaw Witloof Chicory67.50.40.0950.0240.15016NANANANA12.33.570.95
Boiled OnionsBoiled and Drained Onions1750.750.120.0160.28040.318.85.78.74.375.565.40.95
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple2020.20.01600.1205453NANANA0.791.550.95
Green Anjou PearsRaw Green Anjou Pears2620.4NANANANA62.738.62413.21.312.31.750.95
WatermelonRaw Watermelon1190.60.06400.203024.613.36.274.81.62.420.95
Boiled EggplantBoiled and Drained Eggplant1390.910.170.060.31034.612.7NANANA9.923.30.99
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 59.50.0790.008NA0.036014.6NANANANA4.762.40.99
Stir-Fried White MushroomsMushrooms, white, stir-fried1031.30.1600.6401600007.1414.20.99
PapayasRaw Papayas1711.030.320.190.044043311516.206.751.870.99
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.40.99
Peaches, YellowRaw Yellow Peaches1550.990.0750.0080.3303833.36.077.74195.953.60.99
Jalapeno PeppersRaw Jalapeno Peppers1151.470.370.20.25025.816.410.45.870113.60.99
Traditional PineappleTraditional Raw Pineapple1790.52NANANANA47337.7718.2NA2.20.99
BananasRaw Bananas3531.30.440.110.1809148.519.219.89.510.34.331.03
Muscadine GrapesRaw Muscadine Grapes2261.87NANANANA55.3NA15.614.62.2615.53.21.03
GuavasRaw Common Guavas2703.771.080.441.1405735.4NANANA21.4101.03
Sweet OnionsRaw Sweet Onions1270.32NANANA0302088.972.863.573.181.03
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies59.50.320.0440.0040.12014.4NANANANANA2.741.03
CassavaRaw Cassava6351.10.290.0670.1301516.75NANANA7.145.41.07
CherimoyaRaw Cherimoya2982.70.920.630.11070.3512523.52.6126.231.07
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids2664.840.970.0711.905717.60.711.115.57.949.11.07
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids2664.840.970.0711.905717.60.711.115.57.949.11.07
Sauteed Yellow OnionsOnions, yellow, sauteed488435.862.619NA31NA5.878.333.26.753.771.07
TomatoesRaw Ripe Red Tomatoes71.40.790.110.0120.32015.410.45.444.9604.763.51.07
BlueberriesRaw Blueberries2261.30.110.230.35057.539.519.719.40.449.532.941.1
CucumberRaw Whole Cucumber59.50.440.150.020.11014.46.633.4530.1222.581.1
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener79.40.40.150.020.12019000010.31.31.1
LoquatsRaw Loquats1870.790.160.0520.31048NANANANA6.751.71.1
NectarinesRaw Nectarines1751.270.0990.0080.4404231.35.446.2319.36.754.21.1
Boiled OkraBoiled and Drained Okra87.30.830.180.0040.180189.53NANANA9.927.421.1
Extra Sweet PineappleRaw Extra Sweet Pineapple2020.44NANANANA53.6418.536.7525.75.562.11.1
Baked Yellow PlantainsPlantains, yellow, baked6150.64000016484.7151554.48.736.031.1
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1191.470.30.380.23025.611.6NANANA11.55.871.1
Canned Vegetable Juice CocktailVegetable juice cocktail, canned87.31.230.350.0480.25015.411.35.565.440.2823.71.1
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA22191.15
American Type GrapesRaw American Type Grapes2661.40.450.0950.3106864.5NANANA3.572.51.15
PineappleRaw Pineapple1980.480.0360.0670.091052398.46.8723.85.562.141.15
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned75.41.270.350.0480.26015.2115.445.280.3623.61.15
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage55.60.670.140.190.05209.57NANANANA6.755.951.2
CarrotsRaw Carrots1630.950.130.0080.4038192.22.3414.2113.71.2
Maitake MushroomsRaw Maitake Mushrooms1230.750.1200.36027.78.206.9010.77.71.2
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions1110.40.0640.0080.1402611.5NANANA7.143.061.2
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed460476.33.0620.4016.78.64.34.3307.143.11.2
PomegranatesRaw Pomegranates3294.640.4800.31074.254.3NANANA166.631.2
Prickly PearsRaw Prickly Pears1632.020.270.0910.74038NANANANA14.32.91.2
TurnipsRaw Turnips1110.40.0440.160.048025.515NANANA7.143.571.2
Napa CabbageRaw Chinese Napa Cabbage63.50.790.170.230.060135.6NANANA4.764.761.23
Macronutrients in Top 100 Whole Vegan Food with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole vegan food , sorted by least amount of Iron per 14 ounces.
Top 5 whole vegan food with least amount of iron per 14 ounces are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw StarFruit