Asian PearsRaw Asian Pears1911.040.0540.0050.24048.332NANANA16.32.270
Human Breast MilkFluid Mature Human Breast Milk318209.10.241.763.531.331.3NANANA04.670.14
White GrapefruitRaw White Grapefruit1500.450.0640.0230.08603833NANANA53.130.27
Chinese WaterchestnutsRaw Chinese Waterchestnuts4400.450.120.0450.15010921.8NANANA13.66.350.27
CarambolaRaw StarFruit1411.50.0860.120.71030.518NANANA12.74.70.36
Pink GrapefruitRaw Pink and Red Grapefruit1910.640.0950.0360.13048.431.38.037.3167.263.50.36
GrapefruitRaw Grapefruit1450.450.0640.0230.086036.731.7NANANA52.860.41
Valencia OrangesRaw Valencia Oranges2221.360.160.0730.2054NANANANA11.34.70.41
Florida OrangesRaw Florida Oranges2090.950.110.050.14052.341.5NANANA113.180.41
ButterburRaw Butterbur63.50.18NANANA016.4NANANANANA1.770.45
Boiled ButterburBoiled and Drained Butterbur36.30.091NANANA09.8NANANANANA1.040.45
OrangesRaw Oranges2130.540.0680.0320.082053.342.4NANANA114.260.45
PummeloRaw Pummelo1720.18NANANA043.6NANANANA4.543.450.5
ApplesRaw Apples with skin2360.770.130.0410.2062.64726.8119.4111.180.54
LongansRaw Longans2720.45NANANA068.7NANANANA55.940.59
Canned Onions with LiquidsCanned Onions Solids and Liquids860.410.0730.0090.15018.29.98NANANA5.443.860.59
Navel OrangesRaw Navel Oranges2220.680.0770.0410.105738.610.28.9419.49.984.130.59
ClementinesRaw Clementines2130.68NANANANA54.541.67.447.2277.73.860.64
FeijoaRaw Feijoa2771.90.470.130.490693713.410.513.3293.220.64
Cooked Rice NoodlesRice noodles, cooked4900.910.10.0180.08601090.14NANANA4.548.10.64
Bosc PearsRaw Bosc Pears3040.41NANANANA7346.425.611.29.57141.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Japanese PersimmonsRaw Japanese Persimmons3180.860.0910.0180.18084.35725.224.7716.32.630.68
Boiled Oriental RadishesBoiled and Drained Oriental Radishes771.10.330.310.18015.68.3NANANA7.263.040.68
TangerinesRaw Tangerines2401.40.180.0820.22060.548119.6627.48.163.670.68
MangosRaw Mangos2721.720.420.230.0860686221.29.131.67.263.70.73
Cooked Tree FernCooked Tree Fern no Salt1810.320.0410.0820.064050NANANANA16.81.30.73
Boiled CabbageBoiled and Drained Cabbage1040.2700.0640.04102512.75.267.3508.65.760.77
Honeydew MelonsRaw Honeydew Melons1630.640.170.150.12041.23713.41211.23.632.450.77
PlumsRaw Plums2091.270.07700.20524514237.126.353.180.77
Frozen BlueberriesBlueberries, frozen, unsweetened2312.90.240.510.76055.238.3NANANA12.21.90.82
PearsRaw Pears2590.640.10.0050.4206944.22911.83.22141.630.82
Boiled RutabagasBoiled and Drained Rutabagas1360.820.130.260.170311879.341.68.164.20.82
Boiled TurnipsBoiled and Drained Turnips1000.360.0360.150.04102313.6NANANA9.073.220.82
Java-plumRaw Java-plum2721.04NANANA070.6NANANANANA3.270.86
Bartlett PearsRaw Bartlett Pears2860.73NANANANA684430.711.31.95141.770.86
Red Anjou PearsRaw Red Anjou Pears2810.64NANANANA67.843.329.412.41.1813.61.50.86
CeleryRaw Celery63.50.770.1900.36013.56.081.681.80.367.263.130.91
Canned Cranberry-orange RelishCranberry-orange relish, canned8070.450.054NANA0210NANANANA01.360.91
White Gourd-flowered Raw White Gourd-flowered 63.50.0910.009NA0.041015.4NANANANA2.272.80.91
WatercressRaw Watercress500.450.120.10.05405.850.91NANANA2.2710.40.91
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit2861.270.290.20.27071.655.826.3245.536.354.630.95
Cantaloupe MelonsRaw Cantaloupe Melons1540.860.230.210.1603735.78.5719.74.13.80.95
OnionsRaw Onions1810.450.190.0180.059042.419.25.858.944.57.750.95
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote1092.180000238.57NANANA12.72.81
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids2906.50.990.091305918.60.771.1816.47.79.91
Strawberry GuavasRaw Strawberry Guavas3132.720.780.320.83078.7NANANANA24.52.631
CranberriesRaw Cranberries2090.590.0360.10.15054.319.43.0415.60.7316.32.11.04
EggplantRaw Eggplant1130.820.150.0590.29026.71677.171.1813.64.451.04
JackfruitRaw Jackfruit4312.90.880.360.068010586.541.7431.96.87.81.04
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots54.410.230.0680.3808.7NANANANA4.546.941.1
Witloof ChicoryRaw Witloof Chicory770.450.110.0270.17018NANANANA144.11.1
Boiled OnionsBoiled and Drained Onions2000.860.140.0180.3204621.56.539.9356.356.171.1
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple2310.230.01800.13061.760.8NANANA0.911.771.1
Green Anjou PearsRaw Green Anjou Pears2990.45NANANANA71.64427.5151.51421.1
WatermelonRaw Watermelon1360.680.07300.23034.22815.27.175.51.82.771.1
Boiled EggplantBoiled and Drained Eggplant1591.040.20.0680.35039.614.5NANANA11.33.761.13
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 680.0910.009NA0.041016.7NANANANA5.442.721.13
Stir-Fried White MushroomsMushrooms, white, stir-fried1181.50.1800.73018.300008.1616.21.13
PapayasRaw Papayas1951.180.370.210.0504935.51718.607.72.131.13
Cooked Corn PastaCooked Corn Gluten-free Pasta5723.30.460.0451.430127NANANANA21.8121.13
Peaches, YellowRaw Yellow Peaches1771.130.0860.0090.38043.3386.948.8521.66.84.131.13
Jalapeno PeppersRaw Jalapeno Peppers1321.680.420.230.28029.518.7126.7012.74.131.13
Traditional PineappleTraditional Raw Pineapple2040.59NANANANA53.637.68.8821NA2.51.13
BananasRaw Bananas4041.50.510.120.21010455.52222.61111.84.941.18
Muscadine GrapesRaw Muscadine Grapes2592.13NANANANA63NA17.816.62.617.73.671.18
GuavasRaw Common Guavas3084.31.230.511.306540.5NANANA24.511.61.18
Sweet OnionsRaw Sweet Onions1450.36NANANA034.222.89.1610.33.274.13.631.18
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies680.360.050.0050.13016.4NANANANANA3.131.18
CassavaRaw Cassava7261.270.340.0770.1501737.7NANANA8.166.171.22
CherimoyaRaw Cherimoya3403.11.060.720.13080.358.428.527313.67.121.22
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids3045.531.10.0822.2065200.821.2717.79.0710.41.22
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids3045.531.10.0822.2065200.821.2717.79.0710.41.22
Sauteed Yellow OnionsOnions, yellow, sauteed558496.7322NA35.7NA6.79.533.677.74.31.22
TomatoesRaw Ripe Red Tomatoes81.60.910.130.0140.36017.6126.25.6705.4441.22
BlueberriesRaw Blueberries2591.50.130.260.4065.74522.5220.5113.361.27
CucumberRaw Whole Cucumber680.50.170.0230.13016.57.573.953.450.142.272.951.27
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener910.450.170.0230.13022000011.81.51.27
LoquatsRaw Loquats2130.910.180.0590.35055NANANANA7.71.951.27
NectarinesRaw Nectarines2001.450.110.0090.504835.86.27.12227.74.81.27
Boiled OkraBoiled and Drained Okra1000.950.20.0050.2020.511NANANA11.38.51.27
Extra Sweet PineappleRaw Extra Sweet Pineapple2310.5NANANANA61.2479.757.729.36.352.41.27
Baked Yellow PlantainsPlantains, yellow, baked7030.7300001889717.317629.986.91.27
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1361.680.340.440.26029.313.3NANANA136.71.27
Canned Vegetable Juice CocktailVegetable juice cocktail, canned1001.40.40.0540.29017.6136.356.20.322.274.21.27
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.81.3
American Type GrapesRaw American Type Grapes3041.60.520.110.36077.873.7NANANA4.12.861.3
PineappleRaw Pineapple2270.540.0410.0770.1059.544.79.67.85276.352.451.3
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned861.450.40.0540.29017.412.66.26.030.412.274.131.3
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage63.50.770.160.220.059011NANANANA7.76.81.36
CarrotsRaw Carrots1861.10.150.0090.45043.521.52.52.6816.312.74.21.36
Maitake MushroomsRaw Maitake Mushrooms1410.860.1400.41031.69.407.9012.28.81.36
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions1270.450.0730.0090.1603013NANANA8.163.51.36
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed52653.87.23.523.30199.844.94.9408.163.541.36
PomegranatesRaw Pomegranates3765.30.5400.3608562NANANA187.571.36
Prickly PearsRaw Prickly Pears1862.30.30.10.84043.4NANANANA16.33.31.36
TurnipsRaw Turnips1270.450.050.180.05402917.2NANANA8.164.11.36
Napa CabbageRaw Chinese Napa Cabbage72.60.910.20.260.068014.76.4NANANA5.445.441.4
Macronutrients in Top 100 Whole Vegan Food with the lowest Iron content per 1 lb
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 pound.
Top 5 whole vegan food with least amount of iron per 1 pound are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw StarFruit