Asian PearsRaw Asian Pears420.230.0120.0010.054010.77.05NANANA3.60.50
Human Breast MilkFluid Mature Human Breast Milk704.3820.0520.37146.96.9NANANA01.030.03
White GrapefruitRaw White Grapefruit330.10.0140.0050.01908.47.3NANANA1.10.690.06
Chinese WaterchestnutsRaw Chinese Waterchestnuts970.10.0260.010.0320244.8NANANA31.40.06
CarambolaRaw StarFruit310.330.0190.0270.1606.733.98NANANA2.81.040.08
Pink GrapefruitRaw Pink and Red Grapefruit420.140.0210.0080.029010.76.91.771.63.51.60.770.08
GrapefruitRaw Grapefruit320.10.0140.0050.01908.17NANANA1.10.630.09
Valencia OrangesRaw Valencia Oranges490.30.0350.0160.044012NANANANA2.51.040.09
Florida OrangesRaw Florida Oranges460.210.0250.0110.031011.59.14NANANA2.40.70.09
ButterburRaw Butterbur140.04NANANA03.6NANANANANA0.390.1
Boiled ButterburBoiled and Drained Butterbur80.02NANANA02.16NANANANANA0.230.1
OrangesRaw Oranges470.120.0150.0070.018011.89.35NANANA2.40.940.1
PummeloRaw Pummelo380.04NANANA09.6NANANANA10.760.11
ApplesRaw Apples with skin520.170.0280.0090.04301410.45.92.432.072.40.260.12
LongansRaw Longans600.1NANANA015NANANANA1.11.30.13
Canned Onions with LiquidsCanned Onions Solids and Liquids190.090.0160.0020.034042.2NANANA1.20.850.13
Navel OrangesRaw Navel Oranges490.150.0170.0090.023012.58.52.251.974.32.20.910.13
ClementinesRaw Clementines470.15NANANANA129.21.641.65.961.70.850.14
FeijoaRaw Feijoa610.420.10.0290.11015.28.22.952.322.936.40.710.14
Cooked Rice NoodlesRice noodles, cooked1080.20.0230.0040.0190240.03NANANA11.80.14
Bosc PearsRaw Bosc Pears670.09NANANANA1610.25.642.482.13.10.360.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Japanese PersimmonsRaw Japanese Persimmons700.190.020.0040.039018.612.55.565.441.543.60.580.15
Boiled Oriental RadishesBoiled and Drained Oriental Radishes170.240.0730.0690.03903.431.83NANANA1.60.670.15
TangerinesRaw Tangerines530.310.0390.0180.048013.310.62.42.136.051.80.810.15
MangosRaw Mangos600.380.0920.0510.01901513.74.6826.971.60.820.16
Cooked Tree FernCooked Tree Fern no Salt400.070.0090.0180.014011NANANANA3.70.290.16
Boiled CabbageBoiled and Drained Cabbage230.0600.0140.00905.52.81.161.6201.91.270.17
Honeydew MelonsRaw Honeydew Melons360.140.0380.0330.02609.18.12.962.682.480.80.540.17
PlumsRaw Plums460.280.01700.044011.49.93.075.071.571.40.70.17
Frozen BlueberriesBlueberries, frozen, unsweetened510.640.0530.110.170128.45NANANA2.70.420.18
PearsRaw Pears570.140.0220.0010.093015.29.756.42.60.713.10.360.18
Boiled RutabagasBoiled and Drained Rutabagas300.180.0290.0570.03806.843.951.542.060.351.80.930.18
Boiled TurnipsBoiled and Drained Turnips220.080.0080.0320.00905.063NANANA20.710.18
Java-plumRaw Java-plum600.23NANANA015.6NANANANANA0.720.19
Bartlett PearsRaw Bartlett Pears630.16NANANANA159.76.762.50.433.10.390.19
Red Anjou PearsRaw Red Anjou Pears620.14NANANANA159.546.52.740.2630.330.19
CeleryRaw Celery140.170.04200.07902.971.340.370.40.081.60.690.2
Canned Cranberry-orange RelishCranberry-orange relish, canned1780.10.012NANA046.2NANANANA00.30.2
White Gourd-flowered Raw White Gourd-flowered 140.020.002NA0.00903.4NANANANA0.50.620.2
WatercressRaw Watercress110.10.0270.0230.01201.30.2NANANA0.52.30.2
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit630.280.0650.0430.06015.812.35.85.31.221.41.020.21
Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.840.21
OnionsRaw Onions400.10.0420.0040.01309.344.241.31.970.991.71.10.21
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote240.4800005.11.9NANANA2.80.620.22
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids641.430.220.020.660134.10.170.263.61.72.180.22
Strawberry GuavasRaw Strawberry Guavas690.60.170.0710.18017.4NANANANA5.40.580.22
CranberriesRaw Cranberries460.130.0080.0220.0330124.270.673.440.163.60.460.23
EggplantRaw Eggplant250.180.0340.0130.06305.883.531.541.580.2630.980.23
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.720.23
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots120.220.0510.0150.08301.92NANANANA11.530.24
Witloof ChicoryRaw Witloof Chicory170.10.0240.0060.03704NANANANA3.10.90.24
Boiled OnionsBoiled and Drained Onions440.190.0310.0040.070104.731.442.21.11.41.360.24
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple510.050.00400.029013.613.4NANANA0.20.390.24
Green Anjou PearsRaw Green Anjou Pears660.1NANANANA15.89.736.063.330.333.10.440.24
WatermelonRaw Watermelon300.150.01600.0507.556.23.361.581.20.40.610.24
Boiled EggplantBoiled and Drained Eggplant350.230.0440.0150.07808.733.2NANANA2.50.830.25
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 150.020.002NA0.00903.7NANANANA1.20.60.25
Stir-Fried White MushroomsMushrooms, white, stir-fried260.330.0400.1604.0400001.83.580.25
PapayasRaw Papayas430.260.0810.0470.0110117.823.734.101.70.470.25
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.630.25
Peaches, YellowRaw Yellow Peaches390.250.0190.0020.08409.548.41.531.954.761.50.910.25
Jalapeno PeppersRaw Jalapeno Peppers290.370.0920.050.06206.54.122.631.4802.80.910.25
Traditional PineappleTraditional Raw Pineapple450.13NANANANA128.31.941.764.6NA0.550.25
BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.10.26
Muscadine GrapesRaw Muscadine Grapes570.47NANANANA14NA3.923.670.573.90.810.26
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.550.26
Sweet OnionsRaw Sweet Onions320.08NANANA07.5552.022.260.720.90.80.26
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies150.080.0110.0010.02903.62NANANANANA0.690.26
CassavaRaw Cassava1600.280.0740.0170.0320381.7NANANA1.81.360.27
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.570.27
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids671.220.250.0180.48014.34.440.180.283.922.30.27
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids671.220.250.0180.48014.34.440.180.283.922.30.27
Sauteed Yellow OnionsOnions, yellow, sauteed123111.480.664.8NA7.86NA1.482.10.811.70.950.27
TomatoesRaw Ripe Red Tomatoes180.20.0280.0030.0803.92.631.371.2501.20.880.27
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.740.28
CucumberRaw Whole Cucumber150.110.0370.0050.02803.631.670.870.760.030.50.650.28
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener200.10.0370.0050.02904.8300002.60.330.28
LoquatsRaw Loquats470.20.040.0130.077012NANANANA1.70.430.28
NectarinesRaw Nectarines440.320.0250.0020.11010.67.91.371.574.871.71.060.28
Boiled OkraBoiled and Drained Okra220.210.0450.0010.04504.52.4NANANA2.51.870.28
Extra Sweet PineappleRaw Extra Sweet Pineapple510.11NANANANA13.510.32.151.76.471.40.530.28
Baked Yellow PlantainsPlantains, yellow, baked1550.16000041.421.33.823.813.72.21.520.28
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash300.370.0760.0970.05806.462.93NANANA2.91.480.28
Canned Vegetable Juice CocktailVegetable juice cocktail, canned220.310.0880.0120.06403.872.841.41.370.070.50.930.28
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.80.29
American Type GrapesRaw American Type Grapes670.350.110.0240.07901716.3NANANA0.90.630.29
PineappleRaw Pineapple500.120.0090.0170.0230139.852.121.7361.40.540.29
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned190.320.0890.0120.06503.832.781.371.330.090.50.910.29
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage140.170.0360.0480.01302.4NANANANA1.71.50.3
CarrotsRaw Carrots410.240.0320.0020.109.64.740.550.593.62.80.930.3
Maitake MushroomsRaw Maitake Mushrooms310.190.0300.0906.972.0701.7402.71.940.3
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions280.10.0160.0020.03606.62.9NANANA1.80.770.3
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed116121.60.775.1304.22.171.081.101.80.780.3
PomegranatesRaw Pomegranates831.170.1200.079018.713.7NANANA41.670.3
Prickly PearsRaw Prickly Pears410.510.0670.0230.1909.57NANANANA3.60.730.3
TurnipsRaw Turnips280.10.0110.040.01206.433.8NANANA1.80.90.3
Napa CabbageRaw Chinese Napa Cabbage160.20.0430.0570.01503.231.4NANANA1.21.20.31
Macronutrients in Top 100 Whole Vegan Food with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in whole vegan food , sorted by least amount of Iron per 100 grams.
Top 5 whole vegan food with least amount of iron per 100 grams are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw StarFruit