Chinese WaterchestnutsRaw Chinese Waterchestnuts97010.260.10.32023948NANANA30140.6
ButterburRaw Butterbur1400.4NANANA036NANANANANA3.91
Boiled ButterburBoiled and Drained Butterbur800.2NANANA021.6NANANANANA2.31
Canned Onions with LiquidsCanned Onions Solids and Liquids1900.90.160.020.3404022NANANA128.51.3
Boiled Oriental RadishesBoiled and Drained Oriental Radishes1702.40.730.690.39034.318.3NANANA166.71.5
Cooked Tree FernCooked Tree Fern no Salt4000.70.090.180.140110NANANANA372.91.6
Boiled CabbageBoiled and Drained Cabbage2300.600.140.090552811.61601912.71.7
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
CeleryRaw Celery1401.70.4200.79029.713.43.740.8166.92
White Gourd-flowered Raw White Gourd-flowered 1400.20.02NA0.09034NANANANA56.22
WatercressRaw Watercress11010.270.230.120132NANANA5232
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
EggplantRaw Eggplant2501.80.340.130.63058.835.315.4162.6309.82.3
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
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
Jalapeno PeppersRaw Jalapeno Peppers2903.70.920.50.6206541.226.3150289.12.5
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
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
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
Boiled OkraBoiled and Drained Okra2202.10.450.010.4504524NANANA2518.72.8
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 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
TurnipsRaw Turnips28010.110.40.12064.338NANANA1893
Napa CabbageRaw Chinese Napa Cabbage16020.430.570.15032.314NANANA12123.1
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack7404.20.650.061.93018661NANANA1217.43.1
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV2203.50.6NANA038.7254.920013213.1
Portabella MushroomsRaw Portabella Mushrooms2203.50.101.48038.7254.920013213.1
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt87010.260.10.3202019.12.93.41.91818.73.1
Spaghetti Winter SquashRaw Spaghetti Winter Squash3105.71.171.50.906927.6NANANA156.43.1
Canned Bamboo ShootsCanned Bamboo Shoots, Solids19040.920.271.5032.219NANANA14173.2
Boiled CauliflowerBoiled and Drained Cauliflower2304.50.71.670.504121NANANA2318.43.2
Canned Hot Pickled PeppersPeppers, hot pickled, canned22040.610.31.13045.6169.36.702683.2
Microwaved White MushroomsMushrooms, white, microwaved3504.60.602.8060.4000025393.3
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared29010.170.020.37068.2NANANANA187.93.3
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash1601.70.350.450.2703315NANANA1910.33.3
Boiled CarrotsBoiled and Drained Carrots3501.80.30.010.87082.234.53.6427307.63.4
Fruit ChayoteRaw Fruit Chayote1901.30.280.360.2104516.6NANANA178.23.4
Cooked Frozen OnionsBoiled and Drained Frozen Onions2800.50.090.010.1906729NANANA147.13.4
Green Sweet PeppersRaw Green Sweet Peppers2001.70.580.080.54046.4241111.61.1178.63.4
RadishesRaw Radishes16010.320.310.1703418.67.110.51166.83.4
Summer SquashRaw All Varieties Summer Squash1601.80.440.560.33033.5229.57.50.311123.5
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids7300.60.090.020.180182NANANANA258.43.6
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids6107.70.770.072.27013941.51.72.636.51719.53.6
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids6107.70.770.072.27013941.51.72.636.51719.53.6
Drumstick PodsRaw Drumstick Pods37020.33NANA085.3NANANANA32213.6
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd5603.40.27NA1.48014351.7NANANA296.63.6
Dishcloth GourdRaw Dishcloth Gourd20020.16NA0.87043.520NANANA11123.6
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash2003.10.640.820.4904326NANANA149.13.6
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash1903.90.640.820.4903825139.12.71110.43.7
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin1503.60.720.940.5802717NANANA1011.43.7
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin1703.20.840.610.3031251410.70.510123.7
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods1901.80.1400.78043.219.5NANANA208.43.8
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage2400.90.120.230.18054NANANANA28183.8
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added7204.20.650.061.93018122NANANA1217.43.8
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added7204.20.650.061.93018132.32.32.326.61217.43.8
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack7204.20.650.061.93018132.32.32.326.61217.43.8
Boiled WaxgourdBoiled and Drained Waxgourd14020.1600.88030.412NANANA1043.8
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved1130141.50.144.5025933.62.64.326.72636.23.9
Savoy CabbageRaw Savoy Cabbage27010.130.280.2106122.7NANANA31204
Boiled KohlrabiBoiled and Drained Kohlrabi2901.10.140.280.2206728NANANA11184
KohlrabiRaw Kohlrabi27010.130.260.206226NANANA36174
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV22010.1400.404317NANANA6254
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini22010.1400.404317NANANA6254
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV2905.80.2802.63NA44.422.6022.602232.84
Grilled Portabella MushroomsMushrooms, portabella, grilled2905.80.6402.32044.422.6022.602232.84
Oriental RadishesRaw Oriental Radishes18010.30.290.1604125NANANA1664
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1250719.854.735.4094NANANANA81314
Scallop Summer SquashRaw Scallop Summer Squash18020.410.520.31038.424NANANA12124
Hubbard Winter SquashRaw Hubbard Winter Squash40051.031.30.7908739.5NANANA39204
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared161035.83.1NANA030776.5NANANA1913.64
WaxgourdRaw Waxgourd13020.16NA0.87030NANANANA2944
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids6500.80.130.020.270163111NANANA884.1
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower1902.20.340.810.24037.510.5NANANA27164.1
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids64050.770.072.270154NANANANA719.54.1
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids64050.770.072.270154NANANANA1719.54.1
Iceberg LettuceRaw Iceberg Lettuce1401.40.180.520.21029.719.7109.10.51294.1
Shiitake MushroomsRaw Shiitake Mushrooms3404.9NANANANA682402402522.44.1
Cooked Taro ShootsCooked Taro Shoots no Salt1400.80.160.10.23032NANANANANA7.34.1
CauliflowerRaw Cauliflower2502.81.30.150.16049.7199.79.4020194.2
Boiled CeleryBoiled and Drained Celery1801.60.400.7504023.76.67.11.4168.34.2
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added79050.770.072.30194NANANANA20244.2
Macronutrients in Top 100 Whole Spices & Vegetables with the lowest Iron content per 1 kg
In the above table you can find and compare the amount of macronutrients in whole spices & vegetables , sorted by least amount of Iron per 1 kilogram.
Top 5 whole spices & vegetables with least amount of iron per 1 kilogram are:
- Raw Chinese Waterchestnuts
- Raw Butterbur
- Boiled and Drained Butterbur
- Canned Onions Solids and Liquids
- Boiled and Drained Oriental Radishes