SILK French Vanilla CreamerSILK French Vanilla Creamer1336.670NANA02020NANANA000
SILK Original CreamerSILK Original Creamer1006.670NANA06.670NANANA000
Distilled VinegarVinegar, distilled18000000.040.04NANANA000.03
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol560000014.414.4NANANA00.030.05
Chinese WaterchestnutsRaw Chinese Waterchestnuts970.10.0260.010.0320244.8NANANA31.40.06
ButterburRaw Butterbur140.04NANANA03.6NANANANANA0.390.1
Boiled ButterburBoiled and Drained Butterbur80.02NANANA02.16NANANANANA0.230.1
Vanilla ExtractVanilla extract2880.060.010.0010.003012.712.7NANANA00.060.12
Canned Onions with LiquidsCanned Onions Solids and Liquids190.090.0160.0020.034042.2NANANA1.20.850.13
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol2370NANANA02.4NANANANA00.050.13
Cooked Rice NoodlesRice noodles, cooked1080.20.0230.0040.0190240.03NANANA11.80.14
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked970.190.0390.0030.0660210.05NANANA12.020.14
Boiled Oriental RadishesBoiled and Drained Oriental Radishes170.240.0730.0690.03903.431.83NANANA1.60.670.15
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
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
CeleryRaw Celery140.170.04200.07902.971.340.370.40.081.60.690.2
White Gourd-flowered Raw White Gourd-flowered 140.020.002NA0.00903.4NANANANA0.50.620.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1300.280.0770.0130.0620280.05NANANA0.42.70.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1300.210.0570.010.046028.6NANANANANA2.380.2
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1300.190.0510.0090.041028.7NANANANANA2.360.2
Cider VinegarVinegar, cider21000000.930.40.30.10000.2
WatercressRaw Watercress110.10.0270.0230.01201.30.2NANANA0.52.30.2
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
Peeled CucumberRaw Peeled Cucumber100.160.0780.010.0102.161.380.750.6300.70.590.22
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour17910.150.0130.3203800001.43.20.22
EggplantRaw Eggplant250.180.0340.0130.06305.883.531.541.580.2630.980.23
Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled280.30.0920.0860.04905.22NANANA2.21.10.23
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
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.90.24
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
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.630.25
Jalapeno PeppersRaw Jalapeno Peppers290.370.0920.050.06206.54.122.631.4802.80.910.25
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)910.410.0670.060.04602118.38.89.17010.580.25
Sweet OnionsRaw Sweet Onions320.08NANANA07.5552.022.260.720.90.80.26
Dill Pickled CucumberPickles, cucumber, dill or kosher dill120.30.0790.070.05202.41.070.550.52010.50.26
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium120.30.0790.070.05202.41.070.550.52010.50.26
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
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
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
Boiled OkraBoiled and Drained Okra220.210.0450.0010.04504.52.4NANANA2.51.870.28
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
Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.720.29
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
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
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack740.420.0650.0060.19018.66.1NANANA1.21.740.31
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV220.350.06NANA03.872.50.49201.32.10.31
Portabella MushroomsRaw Portabella Mushrooms220.350.0100.1503.872.50.49201.32.10.31
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt870.10.0260.010.0320200.910.290.340.191.81.870.31
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt860.10.0260.010.0320200.890.280.330.181.81.70.31
Spaghetti Winter SquashRaw Spaghetti Winter Squash310.570.120.150.0906.92.76NANANA1.50.640.31
Canned Bamboo ShootsCanned Bamboo Shoots, Solids190.40.0920.0270.1503.221.9NANANA1.41.720.32
Boiled CauliflowerBoiled and Drained Cauliflower230.450.070.170.0504.12.08NANANA2.31.840.32
Canned Hot Pickled PeppersPeppers, hot pickled, canned220.40.0610.030.1104.561.60.930.6702.60.80.32
Microwaved White MushroomsMushrooms, white, microwaved350.460.0600.2806.0400002.53.90.33
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared290.10.0170.0020.03706.82NANANANA1.80.790.33
SaltTable Salt00000000NANANA000.33
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein600.510.040.020.1307.841.300.700.570.33
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash160.170.0350.0450.02703.31.5NANANA1.91.030.33
Boiled CarrotsBoiled and Drained Carrots350.180.030.0010.08708.223.450.360.42.730.760.34
Fruit ChayoteRaw Fruit Chayote190.130.0280.0360.02104.51.66NANANA1.70.820.34
Cooked Frozen OnionsBoiled and Drained Frozen Onions280.050.0090.0010.01906.72.9NANANA1.40.710.34
Green Sweet PeppersRaw Green Sweet Peppers200.170.0580.0080.05404.642.41.121.160.111.70.860.34
RadishesRaw Radishes160.10.0320.0310.01703.41.860.711.050.11.60.680.34
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt270.260.0620.0780.04706.462.53NANANA1.40.660.34
KetchupCatsup1010.10.0140.0010.039027.421.38.72102.30.31.040.35
Low Salt KetchupLow sodium Ketchup1010.10.0140.0010.039027.421.38.72102.30.31.040.35
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained800.430.0660.0060.2019.63.12NANANA2.42.750.35
Baked Potato FleshBaked Potatoes Flesh no Salt930.10.0260.010.032021.61.7NANANA1.51.960.35
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.950.35
Summer SquashRaw All Varieties Summer Squash160.180.0440.0560.03303.352.20.950.750.031.11.20.35
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids730.060.0090.0020.018018NANANANA2.50.840.36
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids610.770.0770.0070.230144.150.170.263.651.71.950.36
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids610.770.0770.0070.230144.150.170.263.651.71.950.36
Drumstick PodsRaw Drumstick Pods370.20.033NANA08.53NANANANA3.22.10.36
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd560.340.027NA0.15014.35.17NANANA2.90.660.36
Dishcloth GourdRaw Dishcloth Gourd200.20.016NA0.08704.352.02NANANA1.11.20.36
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash200.310.0640.0820.04904.32.6NANANA1.40.910.36
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash190.390.0640.0820.04903.82.481.30.910.271.11.040.37
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin150.360.0720.0940.05802.71.7NANANA11.140.37
Macronutrients in Top 100 Spices, Vegetables, Cereals, Legumes & Nuts with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all spices, vegetables, cereals, legumes & nuts , sorted by least amount of Iron per 100 grams.
Top 5 spices, vegetables, cereals, legumes & nuts with least amount of iron per 100 grams are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Distilled Vinegar
- Vanilla Extract Imitation No Alcohol
- Raw Chinese Waterchestnuts