Asian PearsRaw Asian Pears83.30.460.0240.0020.1102114NANANA7.140.990
Human Breast MilkFluid Mature Human Breast Milk1398.740.10.7427.813.713.7NANANA02.040.06
White GrapefruitRaw White Grapefruit65.50.20.0280.010.038016.714.5NANANA2.21.370.12
Chinese WaterchestnutsRaw Chinese Waterchestnuts1920.20.0520.020.064047.59.53NANANA5.952.780.12
CarambolaRaw StarFruit61.50.650.0380.0540.31013.47.9NANANA5.562.060.16
Pink GrapefruitRaw Pink and Red Grapefruit83.30.280.0420.0160.05802113.73.53.26.973.181.530.16
GrapefruitRaw Grapefruit63.50.20.0280.010.03801614NANANA2.21.250.18
Valencia OrangesRaw Valencia Oranges970.60.0690.0320.087023.6NANANANA4.962.060.18
Florida OrangesRaw Florida Oranges910.420.050.0220.06202318NANANA4.761.40.18
ButterburRaw Butterbur27.80.079NANANA07.16NANANANANA0.770.2
Boiled ButterburBoiled and Drained Butterbur160.04NANANA04.3NANANANANA0.460.2
OrangesRaw Oranges930.240.030.0140.036023.318.6NANANA4.761.870.2
PummeloRaw Pummelo75.40.079NANANA019NANANANA21.50.22
ApplesRaw Apples with skin1030.340.0560.0180.085027.420.611.74.824.14.760.520.24
LongansRaw Longans1190.2NANANA030NANANANA2.22.60.26
Canned Onions with LiquidsCanned Onions Solids and Liquids37.70.180.0320.0040.06707.984.37NANANA2.41.70.26
Navel OrangesRaw Navel Oranges970.30.0340.0180.046025174.473.98.54.371.80.26
ClementinesRaw Clementines930.3NANANANA2418.23.253.16123.371.70.28
FeijoaRaw Feijoa1210.830.210.0580.2103016.35.854.65.812.71.40.28
Cooked Rice NoodlesRice noodles, cooked2140.40.0460.0080.038047.60.06NANANA23.550.28
Bosc PearsRaw Bosc Pears1330.18NANANANA3220.3114.924.26.150.710.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Japanese PersimmonsRaw Japanese Persimmons1390.380.040.0080.077037251110.83.067.141.150.3
Boiled Oriental RadishesBoiled and Drained Oriental Radishes33.70.480.140.140.07706.83.63NANANA3.181.330.3
TangerinesRaw Tangerines1050.620.0770.0360.095026.5214.764.23123.571.60.3
MangosRaw Mangos1190.750.180.10.038029.7279.34143.181.630.32
Cooked Tree FernCooked Tree Fern no Salt79.40.140.0180.0360.028021.8NANANANA7.340.580.32
Boiled CabbageBoiled and Drained Cabbage45.60.1200.0280.0180115.542.33.203.772.520.34
Honeydew MelonsRaw Honeydew Melons71.40.280.0750.0650.052018165.875.34.921.61.070.34
PlumsRaw Plums910.560.03400.087022.719.76.1103.12.781.40.34
Frozen BlueberriesBlueberries, frozen, unsweetened1011.270.110.220.3302416.8NANANA5.360.830.36
PearsRaw Pears1130.280.0440.0020.18030.219.312.75.161.46.150.710.36
Boiled RutabagasBoiled and Drained Rutabagas59.50.360.0580.110.075013.67.843.064.10.693.571.850.36
Boiled TurnipsBoiled and Drained Turnips43.70.160.0160.0640.0180105.93NANANA3.971.40.36
Java-plumRaw Java-plum1190.46NANANA031NANANANANA1.430.38
Bartlett PearsRaw Bartlett Pears1250.32NANANANA29.819.213.44.960.856.150.770.38
Red Anjou PearsRaw Red Anjou Pears1230.28NANANANA29.619135.440.525.950.650.38
CeleryRaw Celery27.80.340.08300.1605.92.660.730.790.163.181.370.4
Canned Cranberry-orange RelishCranberry-orange relish, canned3530.20.024NANA092NANANANA00.60.4
White Gourd-flowered Raw White Gourd-flowered 27.80.040.004NA0.01806.73NANANANA0.991.230.4
WatercressRaw Watercress220.20.0540.0460.02402.560.4NANANA0.994.560.4
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1250.560.130.0850.12031.324.411.510.52.422.782.020.42
Cantaloupe MelonsRaw Cantaloupe Melons67.50.380.10.0910.06901615.63.73.068.631.81.670.42
OnionsRaw Onions79.40.20.0830.0080.026018.58.42.563.91.963.372.20.42
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote47.60.950000103.75NANANA5.561.230.44
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids1272.840.430.041.30268.160.340.527.163.374.330.44
Strawberry GuavasRaw Strawberry Guavas1371.20.340.140.36034.5NANANANA10.71.150.44
CranberriesRaw Cranberries910.260.0160.0440.065023.88.471.336.830.327.140.910.46
EggplantRaw Eggplant49.60.360.0670.0260.13011.773.063.140.525.951.940.46
JackfruitRaw Jackfruit1891.270.390.160.030463818.2190.832.983.40.46
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots240.440.10.030.1603.8NANANANA23.040.48
Witloof ChicoryRaw Witloof Chicory33.70.20.0480.0120.07307.94NANANANA6.151.80.48
Boiled OnionsBoiled and Drained Onions87.30.380.0620.0080.140209.42.864.352.22.782.70.48
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple1010.0990.00800.05802726.6NANANA0.40.770.48
Green Anjou PearsRaw Green Anjou Pears1310.2NANANANA31.319.3126.60.656.150.870.48
WatermelonRaw Watermelon59.50.30.03200.09901512.36.673.142.40.791.20.48
Boiled EggplantBoiled and Drained Eggplant69.50.460.0870.030.15017.36.35NANANA4.961.650.5
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 29.80.040.004NA0.01807.32NANANANA2.41.20.5
Stir-Fried White MushroomsMushrooms, white, stir-fried51.60.650.07900.320800003.577.10.5
PapayasRaw Papayas85.30.520.160.0930.022021.515.57.48.103.370.930.5
Cooked Corn PastaCooked Corn Gluten-free Pasta2501.450.20.020.63055.4NANANANA9.535.20.5
Peaches, YellowRaw Yellow Peaches77.40.50.0380.0040.1701916.63.043.879.452.981.80.5
Jalapeno PeppersRaw Jalapeno Peppers57.50.730.180.0990.120138.185.22.9405.561.80.5
Traditional PineappleTraditional Raw Pineapple89.30.26NANANANA23.516.53.853.59.1NA1.10.5
BananasRaw Bananas1770.650.220.0540.091045.324.39.629.94.745.162.160.52
Muscadine GrapesRaw Muscadine Grapes1130.93NANANANA27.6NA7.787.31.137.741.60.52
GuavasRaw Common Guavas1351.90.540.220.57028.417.7NANANA10.75.060.52
Sweet OnionsRaw Sweet Onions63.50.16NANANA0159.9644.51.431.81.60.52
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies29.80.160.0220.0020.05807.2NANANANANA1.370.52
CassavaRaw Cassava3180.560.150.0340.064075.53.37NANANA3.572.70.54
CherimoyaRaw Cherimoya1491.350.460.320.05603525.512.511.81.35.953.10.54
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids1332.420.490.0360.96028.58.80.360.567.743.974.540.54
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids1332.420.490.0360.96028.58.80.360.567.743.974.540.54
Sauteed Yellow OnionsOnions, yellow, sauteed24421.42.931.39.55NA15.6NA2.944.171.63.371.90.54
TomatoesRaw Ripe Red Tomatoes35.70.40.0560.0060.1607.75.22.72.502.41.750.54
BlueberriesRaw Blueberries1130.650.0560.120.17028.819.89.869.70.224.761.470.56
CucumberRaw Whole Cucumber29.80.220.0730.010.05607.23.31.731.50.060.991.30.56
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener39.70.20.0730.010.05809.600005.160.650.56
LoquatsRaw Loquats930.40.0790.0260.15024NANANANA3.370.850.56
NectarinesRaw Nectarines87.30.640.050.0040.2202115.72.73.19.663.372.10.56
Boiled OkraBoiled and Drained Okra43.70.420.0890.0020.08908.954.76NANANA4.963.70.56
Extra Sweet PineappleRaw Extra Sweet Pineapple1010.22NANANANA26.820.54.273.37132.781.050.56
Baked Yellow PlantainsPlantains, yellow, baked3080.3200008242.37.67.52274.3730.56
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash59.50.730.150.190.120135.8NANANA5.752.940.56
Canned Vegetable Juice CocktailVegetable juice cocktail, canned43.70.620.170.0240.1307.685.642.782.70.140.991.850.56
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.530.58
American Type GrapesRaw American Type Grapes1330.690.230.0480.1603432.2NANANA1.81.250.58
PineappleRaw Pineapple990.240.0180.0340.04602619.54.23.43122.781.070.58
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned37.70.640.180.0240.1307.65.52.72.640.180.991.80.58
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage27.80.340.0710.0950.02604.8NANANANA3.372.980.6
CarrotsRaw Carrots81.40.480.0640.0040.20199.41.11.177.125.561.850.6
Maitake MushroomsRaw Maitake Mushrooms61.50.380.0600.180144.103.4505.363.850.6
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions55.60.20.0320.0040.0710135.75NANANA3.571.530.6
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed23023.53.161.531008.374.32.142.1603.571.550.6
PomegranatesRaw Pomegranates1652.320.2400.1603727NANANA7.943.30.6
Prickly PearsRaw Prickly Pears81.410.130.0460.37019NANANANA7.141.450.6
TurnipsRaw Turnips55.60.20.0220.0790.024012.87.54NANANA3.571.80.6
Napa CabbageRaw Chinese Napa Cabbage31.80.40.0850.110.0306.42.8NANANA2.42.40.62
Macronutrients in Top 100 Whole Vegan Food with the lowest Iron content per 7 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 7 ounces.
Top 5 whole vegan food with least amount of iron per 7 ounces are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw StarFruit