Asian PearsRaw Asian Pears4202.30.120.010.54010770.5NANANA3650
Human Breast MilkFluid Mature Human Breast Milk70043.8200.523.741406969NANANA010.30.3
White GrapefruitRaw White Grapefruit33010.140.050.1908473NANANA116.90.6
Chinese WaterchestnutsRaw Chinese Waterchestnuts97010.260.10.32023948NANANA30140.6
CarambolaRaw StarFruit3103.30.190.271.57067.339.8NANANA2810.40.8
Pink GrapefruitRaw Pink and Red Grapefruit4201.40.210.080.2901076917.71635167.70.8
GrapefruitRaw Grapefruit32010.140.050.19080.869.8NANANA116.30.9
Valencia OrangesRaw Valencia Oranges49030.350.160.440119NANANANA2510.40.9
Florida OrangesRaw Florida Oranges4602.10.250.110.31011591NANANA2470.9
ButterburRaw Butterbur1400.4NANANA036NANANANANA3.91
Boiled ButterburBoiled and Drained Butterbur800.2NANANA021.6NANANANANA2.31
OrangesRaw Oranges4701.20.150.070.18011894NANANA249.41
PummeloRaw Pummelo3800.4NANANA096NANANANA107.61.1
ApplesRaw Apples with skin5201.70.280.090.4301381045924.320.7242.61.2
LongansRaw Longans6001NANANA0151NANANANA11131.3
Canned Onions with LiquidsCanned Onions Solids and Liquids1900.90.160.020.3404022NANANA128.51.3
Navel OrangesRaw Navel Oranges4901.50.170.090.2301258522.519.742.8229.11.3
ClementinesRaw Clementines4701.5NANANANA1209216.41659.6178.51.4
FeijoaRaw Feijoa6104.21.040.291.0701528229.52329.3647.11.4
Cooked Rice NoodlesRice noodles, cooked108020.230.040.1902400.3NANANA10181.4
Bosc PearsRaw Bosc Pears6700.9NANANANA16110256.42521313.61.5
Japanese PersimmonsRaw Japanese Persimmons7001.90.20.040.39018612555.654.415.4365.81.5
Japanese PersimmonsRaw Japanese Persimmons7001.90.20.040.39018612555.654.415.4365.81.5
Japanese PersimmonsRaw Japanese Persimmons7001.90.20.040.39018612555.654.415.4365.81.5
Japanese PersimmonsRaw Japanese Persimmons7001.90.20.040.39018612555.654.415.4365.81.5
Boiled Oriental RadishesBoiled and Drained Oriental Radishes1702.40.730.690.39034.318.3NANANA166.71.5
TangerinesRaw Tangerines5303.10.390.180.4801331062421.360.5188.11.5
MangosRaw Mangos6003.80.920.510.19015013746.82069.7168.21.6
Cooked Tree FernCooked Tree Fern no Salt4000.70.090.180.140110NANANANA372.91.6
Boiled CabbageBoiled and Drained Cabbage2300.600.140.090552811.61601912.71.7
Honeydew MelonsRaw Honeydew Melons3601.40.380.330.260918129.6272585.41.7
PlumsRaw Plums4602.80.1700.4401149930.750.715.71471.7
Frozen BlueberriesBlueberries, frozen, unsweetened5106.40.531.121.67012284.5NANANA274.21.8
PearsRaw Pears5701.40.220.010.9301529864.2267.1313.61.8
Boiled RutabagasBoiled and Drained Rutabagas3001.80.290.570.38068.439.515.420.63.5189.31.8
Boiled TurnipsBoiled and Drained Turnips2200.80.080.320.09050.630NANANA207.11.8
Java-plumRaw Java-plum6002.3NANANA0156NANANANANA7.21.9
Bartlett PearsRaw Bartlett Pears6301.6NANANANA1509767.6254.3313.91.9
Red Anjou PearsRaw Red Anjou Pears6201.4NANANANA1499564.827.42.6303.31.9
CeleryRaw Celery1401.70.4200.79029.713.43.740.8166.92
Canned Cranberry-orange RelishCranberry-orange relish, canned178010.12NANA0462NANANANA032
White Gourd-flowered Raw White Gourd-flowered 1400.20.02NA0.09034NANANANA56.22
WatercressRaw Watercress11010.270.230.120132NANANA5232
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit6302.80.650.430.601581235852.81214102.1
Cantaloupe MelonsRaw Cantaloupe Melons3401.90.510.460.35081.678.618.715.443.598.42.1
OnionsRaw Onions40010.420.040.1309342.41319.79.917112.1
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote2404.800005119NANANA286.22.2
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids64014.32.20.26.620130411.72.63617222.2
Strawberry GuavasRaw Strawberry Guavas69061.720.711.820174NANANANA545.82.2
CranberriesRaw Cranberries4601.30.080.220.33012042.76.734.41.6364.62.3
EggplantRaw Eggplant2501.80.340.130.63058.835.315.4162.6309.82.3
JackfruitRaw Jackfruit9506.41.950.790.15023319192954.215172.3
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots1202.20.510.150.83019NANANANA1015.32.4
Witloof ChicoryRaw Witloof Chicory17010.240.060.37040NANANANA3192.4
Boiled OnionsBoiled and Drained Onions4401.90.310.040.7010247.314.422111413.62.4
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple5100.50.0400.290136134NANANA23.92.4
Green Anjou PearsRaw Green Anjou Pears6601NANANANA1589760.633.33.3314.42.4
WatermelonRaw Watermelon3001.50.1600.5075.56233.6161246.12.4
Boiled EggplantBoiled and Drained Eggplant3502.30.440.150.78087.332NANANA258.32.5
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 1500.20.02NA0.09037NANANANA1262.5
Stir-Fried White MushroomsMushrooms, white, stir-fried2603.30.401.6040.400001835.82.5
PapayasRaw Papayas4302.60.810.470.11010878.237.3410174.72.5
Cooked Corn PastaCooked Corn Gluten-free Pasta12607.31.020.13.160279NANANANA4826.32.5
Peaches, YellowRaw Yellow Peaches3902.50.190.020.840958415.319.547.6159.12.5
Jalapeno PeppersRaw Jalapeno Peppers2903.70.920.50.6206541.226.3150289.12.5
Traditional PineappleTraditional Raw Pineapple4501.3NANANANA1188319.417.646NA5.52.5
BananasRaw Bananas8903.31.120.270.46022812248.549.82426112.6
Muscadine GrapesRaw Muscadine Grapes5704.7NANANANA139NA39.236.75.7398.12.6
GuavasRaw Common Guavas6809.52.721.122.88014389.2NANANA5425.52.6
Sweet OnionsRaw Sweet Onions3200.8NANANA075.550.22022.67.2982.6
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies1500.80.110.010.29036.2NANANANANA6.92.6
CassavaRaw Cassava16002.80.740.170.32038117NANANA1813.62.7
CherimoyaRaw Cherimoya7506.82.331.60.28017712962.859.36.63015.72.7
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids670122.450.184.83014344.41.82.83920232.7
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids670122.450.184.83014344.41.82.83920232.7
Sauteed Yellow OnionsOnions, yellow, sauteed123010814.86.648NA78.6NA15218.1179.52.7
TomatoesRaw Ripe Red Tomatoes18020.280.030.803926.313.712.50128.82.7
BlueberriesRaw Blueberries5703.30.280.580.88014510049.748.81.1247.42.8
CucumberRaw Whole Cucumber1501.10.370.050.28036.316.78.77.60.356.52.8
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener20010.370.050.29048.30000263.32.8
LoquatsRaw Loquats47020.40.130.770121NANANANA174.32.8
NectarinesRaw Nectarines4403.20.250.021.101067913.715.748.71710.62.8
Boiled OkraBoiled and Drained Okra2202.10.450.010.4504524NANANA2518.72.8
Extra Sweet PineappleRaw Extra Sweet Pineapple5101.1NANANANA13510321.51764.7145.32.8
Baked Yellow PlantainsPlantains, yellow, baked15501.6000041421338.23813722152.8
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash3003.70.760.970.58064.629.3NANANA29152.8
Canned Vegetable Juice CocktailVegetable juice cocktail, canned2203.10.880.120.64038.728.41413.70.759.32.8
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA55482.9
American Type GrapesRaw American Type Grapes6703.51.140.240.790172163NANANA96.32.9
PineappleRaw Pineapple5001.20.090.170.230131992117.360145.42.9
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned1903.20.890.120.65038.32813.713.30.959.12.9
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage1401.70.360.480.13024NANANANA17153
CarrotsRaw Carrots4102.40.320.02109647.45.55.936289.33
Maitake MushroomsRaw Maitake Mushrooms3101.90.300.9069.720.7017.402719.43
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions28010.160.020.3606629NANANA187.73
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed1160119167.751.3042.221.711110187.83
PomegranatesRaw Pomegranates83011.71.200.790187137NANANA4016.73
Prickly PearsRaw Prickly Pears4105.10.670.231.86096NANANANA367.33
TurnipsRaw Turnips28010.110.40.12064.338NANANA1893
Napa CabbageRaw Chinese Napa Cabbage16020.430.570.15032.314NANANA12123.1
Macronutrients in Top 100 Whole Vegan Food with the lowest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in whole vegan food , sorted by least amount of Iron per 1 kilogram.
Top 5 whole vegan food with least amount of iron per 1 kilogram are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw StarFruit