Asian PearsRaw Asian Pears11902.740.140.0120.64012784NANANA435.950
Human Breast MilkFluid Mature Human Breast Milk71431.314.40.372.6710049.249.2NANANA07.360.21
Chinese WaterchestnutsRaw Chinese Waterchestnuts5150.520.130.0520.16012324.7NANANA15.57.20.31
Canned Cranberry-orange RelishCranberry-orange relish, canned2810.280.034NANA0130NANANANA00.840.56
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.30.65
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.250.84
Baked Yellow PlantainsPlantains, yellow, baked3230.5200001336912.312.2447.14.90.9
White GrapefruitRaw White Grapefruit15151.50.210.0760.290127111NANANA16.710.50.91
Valencia OrangesRaw Valencia Oranges10203.060.360.160.450121NANANANA25.510.60.92
Pink GrapefruitRaw Pink and Red Grapefruit11901.670.250.0950.35012782211941.8199.170.95
Florida OrangesRaw Florida Oranges10872.30.270.120.34012599NANANA267.60.98
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.40.99
OrangesRaw Oranges10641.280.160.0740.19012599NANANA25.5101.06
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
Japanese PersimmonsRaw Japanese Persimmons7141.360.140.0290.28013389.539.7391125.74.141.07
LongansRaw Longans8330.83NANANA0126NANANANA9.17111.1
Sauteed Yellow OnionsOnions, yellow, sauteed4074462.719.6NA32NA68.543.36.93.861.1
Bosc PearsRaw Bosc Pears7460.67NANANANA12076.34218.515.7232.71.1
FeijoaRaw Feijoa8203.440.850.240.88012567.224192452.55.81.15
ApplesRaw Apples with skin9621.630.270.0870.41013310056.723.420232.51.15
JackfruitRaw Jackfruit5263.371.030.420.079012210048.4502.27.99.051.2
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared311110.96NANA09523.8NANANA5.94.221.24
CarambolaRaw StarFruit16135.320.310.442.53010964NANANA4516.81.3
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed431516.853.3220189.354.664.707.763.361.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.421.32
Navel OrangesRaw Navel Oranges10201.530.170.0920.23012886.7232043.722.49.31.33
MangosRaw Mangos8333.170.770.430.1601251143916.85813.36.831.33
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.71.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Dried Japanese PersimmonsPersimmons, japanese, dried1821.08NANANA0134NANANANA26.52.51.35
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA26231.4
GrapefruitRaw Grapefruit15631.560.220.0780.30126109NANANA179.841.4
TangerinesRaw Tangerines9432.920.370.170.45012610022.62057177.641.4
PummeloRaw Pummelo13160.53NANANA0127NANANANA13101.45
BananasRaw Bananas5621.850.630.150.26012868.727.22813.414.66.121.46
DurianRaw or Frozen Durian34018NANANA092NANANANA1351.46
ClementinesRaw Clementines10641.6NANANANA1289817.41763.4189.041.5
Bartlett PearsRaw Bartlett Pears7941.27NANANANA1197753.7203.424.63.11.5
Red Anjou PearsRaw Red Anjou Pears8061.13NANANANA1207752.3222.1242.661.53
Whole Wheat French BreadWhole Wheat French or Vienna Bread2092.1800.0731.1301030NANANA8.817.41.57
PearsRaw Pears8771.230.190.0090.82013485.556.3236.23273.161.58
Java-plumRaw Java-plum8331.9NANANA0130NANANANANA61.6
Strawberry GuavasRaw Strawberry Guavas7254.351.250.511.30126NANANANA394.21.6
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans40028.43.941.914037.6NANANANA3.252.41.6
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.71.6
Medjool DatesDates, medjool1810.27NANANANA13512057.8610.96123.271.62
Golden RaisinsGolden Seedless Raisins1660.330.110.0320.063013310957.651.505.55.451.63
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7942.220.520.340.4801259846429.7118.11.67
Pickled Green OlivesCanned Pickled Green Olives3455370.324.2013.21.86NANANA11.43.551.7
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.25171.7
AvocadosRaw Avocados313466.640.395.23026.72.060.381.160.19216.251.7
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids781111.70.165.170102321.332.0328.213.3171.7
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4426.30.660.06220114151.151.91211.5161.73
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.31.76
Frozen BlueberriesBlueberries, frozen, unsweetened9806.270.521.11.64011983NANANA26.54.11.76
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed376485.852.918.6024.7168.77.20.236.773.91.77
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5750.570.150.0570.1801165.231.671.951.110.310.71.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.81.8
CherimoyaRaw Cherimoya6674.531.551.060.19011885.84239.54.42010.51.8
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared19427.38.80.294.94059NANANANA3.56.11.8
PomegranatesRaw Pomegranates6027.050.7200.48011382.3NANANA24101.8
Deglet Noor DatesDates, deglet noor1770.690.0570.0050.028013311234.835.342144.341.8
Green Anjou PearsRaw Green Anjou Pears7580.76NANANANA12073.74625.22.523.53.331.8
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.641.83
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7111.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.421.85
PlumsRaw Plums10873.040.1800.48012410833.4551715.27.61.85
GuavasRaw Common Guavas735720.822.1010565.6NANANA39.718.81.9
Dried PlumsRaw Dried Plums2080.790.180.0350.092013379.426530.3114.84.541.94
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.71.97
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.32
Cooked Tree FernCooked Tree Fern no Salt12500.880.110.230.180137NANANANA46.33.632
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids7469.11.830.133.60107331.342.12915172
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids7469.11.830.133.60107331.342.12915172
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack6762.840.440.0411.3012641NANANA8.111.82.1
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.42.14
American Type GrapesRaw American Type Grapes7462.60.850.180.590128121NANANA6.74.72.16
Onions FlakesDry Onions Flakes1430.660.110.0130.24011953.6NANANA13132.22
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared309235.7NANA068.61.05NANANA7.47.92.22
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.22
Yellow PlantainsRaw Yellow Plantains4101.43000013171.835.435.60.746.975.332.25
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5112.28
Muscadine GrapesRaw Muscadine Grapes8774.12NANANANA122NA34.432534.27.12.3
YamRaw Yam4240.720.160.0510.2701182.1NANANA17.46.52.3
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn5217.81.030.0943.05010923.64.14.3814.312.517.82.34
LitchisRaw Litchis7583.330.750.490.510125115NANANA9.856.32.35
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple9800.490.03900.280133131NANANA1.963.822.35
Honeydew MelonsRaw Honeydew Melons13891.940.530.460.3601261134137.234.4117.52.36
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.42.37
CrabapplesRaw Crabapples6581.970.320.0990.480131NANANANANA2.632.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.72.37
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.162.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.62.42
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.22.43
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.45
TaroRaw Taro4460.890.180.110.2601181.8NANANA18.36.72.46
Macronutrients in Top 100 Whole Vegan Food with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in whole vegan food , sorted by least amount of Iron per 500 calories.
Top 5 whole vegan food with least amount of iron per 500 calories are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw Chinese Waterchestnuts
- Canned Cranberry-orange Relish
- Cooked Rice Noodles