Asian PearsRaw Asian Pears59.50.330.0170.0010.07701510NANANA5.10.710
Human Breast MilkFluid Mature Human Breast Milk996.22.850.0740.53209.779.77NANANA01.460.043
White GrapefruitRaw White Grapefruit46.80.140.020.0070.02701210.4NANANA1.560.980.085
Chinese WaterchestnutsRaw Chinese Waterchestnuts1370.140.0370.0140.0450346.8NANANA4.2520.085
CarambolaRaw StarFruit440.470.0270.0380.2209.545.64NANANA3.971.470.11
Pink GrapefruitRaw Pink and Red Grapefruit59.50.20.030.0110.0410159.772.52.34.982.271.10.11
GrapefruitRaw Grapefruit45.40.140.020.0070.027011.59.9NANANA1.560.890.13
Valencia OrangesRaw Valencia Oranges69.50.430.050.0230.062017NANANANA3.541.470.13
Florida OrangesRaw Florida Oranges65.20.30.0350.0160.044016.413NANANA3.40.990.13
ButterburRaw Butterbur200.057NANANA05.1NANANANANA0.550.14
Boiled ButterburBoiled and Drained Butterbur11.30.028NANANA03.06NANANANANA0.330.14
OrangesRaw Oranges66.60.170.0210.010.026016.713.3NANANA3.41.330.14
PummeloRaw Pummelo540.057NANANA013.6NANANANA1.41.080.16
ApplesRaw Apples with skin73.70.240.040.0130.061019.614.78.363.442.933.40.370.17
LongansRaw Longans850.14NANANA021.5NANANANA1.561.860.18
Canned Onions with LiquidsCanned Onions Solids and Liquids270.130.0230.0030.04805.73.1NANANA1.71.20.18
Navel OrangesRaw Navel Oranges69.50.210.0240.0130.033017.8123.22.86.073.11.30.18
ClementinesRaw Clementines66.60.21NANANANA17132.322.258.452.41.20.2
FeijoaRaw Feijoa86.50.60.150.0410.15021.611.64.23.34.159.0710.2
Cooked Rice NoodlesRice noodles, cooked1530.280.0330.0060.0270340.043NANANA1.42.540.2
Bosc PearsRaw Bosc Pears950.13NANANANA2314.583.534.40.510.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Japanese PersimmonsRaw Japanese Persimmons990.270.0280.0060.055026.417.87.97.72.25.10.820.21
Boiled Oriental RadishesBoiled and Drained Oriental Radishes240.340.10.0980.05504.862.6NANANA2.270.950.21
TangerinesRaw Tangerines750.440.0550.0260.068019153.438.582.551.150.21
MangosRaw Mangos850.540.130.0720.027021.219.46.632.859.882.271.160.23
Cooked Tree FernCooked Tree Fern no Salt56.70.0990.0130.0260.02015.6NANANANA5.240.410.23
Boiled CabbageBoiled and Drained Cabbage32.60.08500.020.01307.83.951.642.302.71.80.24
Honeydew MelonsRaw Honeydew Melons510.20.0540.0470.03701311.54.23.83.51.130.770.24
PlumsRaw Plums65.20.40.02400.062016144.357.22.2320.990.24
Frozen BlueberriesBlueberries, frozen, unsweetened72.30.910.0750.160.24017.312NANANA3.830.60.26
PearsRaw Pears80.80.20.0310.0010.13021.6149.13.714.40.510.26
Boiled RutabagasBoiled and Drained Rutabagas42.50.260.0410.0810.05409.75.62.22.90.52.551.30.26
Boiled TurnipsBoiled and Drained Turnips310.110.0110.0450.01307.174.24NANANA2.8310.26
Java-plumRaw Java-plum850.33NANANA022NANANANANA1.020.27
Bartlett PearsRaw Bartlett Pears89.30.23NANANANA21.313.79.63.540.614.40.550.27
Red Anjou PearsRaw Red Anjou Pears880.2NANANANA2113.59.23.90.374.250.470.27
CeleryRaw Celery200.240.0600.1104.21.90.520.570.112.270.980.28
Canned Cranberry-orange RelishCranberry-orange relish, canned2520.140.017NANA065.5NANANANA00.430.28
White Gourd-flowered Raw White Gourd-flowered 200.0280.003NA0.01304.8NANANANA0.710.880.28
WatercressRaw Watercress15.60.140.0380.0330.01701.830.28NANANA0.713.260.28
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit89.30.40.0920.0610.085022.417.48.227.51.7321.450.3
Cantaloupe MelonsRaw Cantaloupe Melons480.270.0720.0650.05011.6112.652.26.171.281.20.3
OnionsRaw Onions56.70.140.060.0060.018013.261.832.81.42.41.560.3
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote340.6800007.22.68NANANA3.970.880.31
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids912.030.310.0280.94018.55.830.240.375.12.43.10.31
Strawberry GuavasRaw Strawberry Guavas980.850.240.10.26024.6NANANANA7.650.820.31
CranberriesRaw Cranberries65.20.180.0110.0310.0470176.050.954.880.235.10.650.33
EggplantRaw Eggplant35.40.260.0480.0180.08908.3352.22.240.374.251.40.33
JackfruitRaw Jackfruit1350.910.280.110.021033271313.40.62.132.440.33
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots170.310.0720.0210.1202.72NANANANA1.42.170.34
Witloof ChicoryRaw Witloof Chicory240.140.0340.0090.05205.67NANANANA4.41.280.34
Boiled OnionsBoiled and Drained Onions62.40.270.0440.0060.099014.46.72.043.11.5621.930.34
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple72.30.0710.00600.041019.319NANANA0.280.550.34
Green Anjou PearsRaw Green Anjou Pears940.14NANANANA22.413.88.64.720.474.40.620.34
WatermelonRaw Watermelon42.50.210.02300.071010.78.84.762.241.70.570.860.34
Boiled EggplantBoiled and Drained Eggplant49.60.330.0620.0210.11012.44.54NANANA3.541.180.35
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 21.30.0280.003NA0.01305.23NANANANA1.70.850.35
Stir-Fried White MushroomsMushrooms, white, stir-fried370.470.05700.2305.7300002.555.070.35
PapayasRaw Papayas610.370.110.0670.016015.3115.35.802.40.670.35
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.730.35
Peaches, YellowRaw Yellow Peaches55.30.350.0270.0030.12013.5122.172.766.752.131.30.35
Jalapeno PeppersRaw Jalapeno Peppers410.520.130.0710.08809.25.843.732.103.971.30.35
Traditional PineappleTraditional Raw Pineapple63.80.18NANANANA16.811.82.752.56.5NA0.780.35
BananasRaw Bananas1260.470.160.0380.065032.417.36.877.063.43.71.550.37
Muscadine GrapesRaw Muscadine Grapes80.80.67NANANANA19.7NA5.565.20.815.531.150.37
GuavasRaw Common Guavas961.350.390.160.41020.312.6NANANA7.653.60.37
Sweet OnionsRaw Sweet Onions45.40.11NANANA010.77.12.863.21.021.281.130.37
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies21.30.110.0160.0010.04105.13NANANANANA0.980.37
CassavaRaw Cassava2270.40.10.0240.0450542.4NANANA2.551.930.38
CherimoyaRaw Cherimoya1060.960.330.230.0402518.28.98.40.944.252.230.38
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids951.730.350.0260.68020.36.30.260.45.532.833.250.38
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids951.730.350.0260.68020.36.30.260.45.532.833.250.38
Sauteed Yellow OnionsOnions, yellow, sauteed17415.32.10.946.8NA11NA2.12.981.152.41.350.38
TomatoesRaw Ripe Red Tomatoes25.50.280.040.0040.1105.53.731.941.7701.71.250.38
BlueberriesRaw Blueberries80.80.470.040.0820.12020.5147.046.90.163.41.050.4
CucumberRaw Whole Cucumber21.30.160.0520.0070.0405.152.371.231.080.0430.710.920.4
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener28.30.140.0520.0070.04106.8500003.70.470.4
LoquatsRaw Loquats66.60.280.0570.0180.11017.2NANANANA2.40.610.4
NectarinesRaw Nectarines62.40.450.0350.0030.16015111.942.236.92.41.50.4
Boiled OkraBoiled and Drained Okra310.30.0640.0010.06406.43.4NANANA3.542.650.4
Extra Sweet PineappleRaw Extra Sweet Pineapple72.30.16NANANANA1914.63.052.49.1720.750.4
Baked Yellow PlantainsPlantains, yellow, baked2200.23000058.630.25.45.3719.43.12.150.4
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash42.50.520.110.140.08209.164.15NANANA4.12.10.4
Canned Vegetable Juice CocktailVegetable juice cocktail, canned310.440.120.0170.09105.54.0321.940.0990.711.30.4
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.80.41
American Type GrapesRaw American Type Grapes950.50.160.0340.11024.323NANANA1.280.890.41
PineappleRaw Pineapple710.170.0130.0240.033018.61432.458.520.770.41
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned270.450.130.0170.09205.433.941.941.90.130.711.30.41
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage200.240.0510.0680.01803.4NANANANA2.42.130.43
CarrotsRaw Carrots580.340.0450.0030.14013.66.70.780.845.13.971.30.43
Maitake MushroomsRaw Maitake Mushrooms440.270.04300.1309.882.9302.4703.832.750.43
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions39.70.140.0230.0030.05109.344.1NANANA2.551.10.43
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed16416.82.251.17.27063.081.531.5502.551.10.43
PomegranatesRaw Pomegranates1181.660.1700.11026.519.4NANANA5.672.370.43
Prickly PearsRaw Prickly Pears580.720.0950.0330.26013.6NANANANA5.11.030.43
TurnipsRaw Turnips39.70.140.0160.0570.01709.15.4NANANA2.551.280.43
Napa CabbageRaw Chinese Napa Cabbage22.70.280.0610.0810.02104.582NANANA1.71.70.44
Macronutrients in Top 100 Whole Vegan Food with the lowest Iron content per 5 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 5 ounces.
Top 5 whole vegan food with least amount of iron per 5 ounces are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw StarFruit