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
Canned Onions with LiquidsCanned Onions Solids and Liquids190.090.0160.0020.034042.2NANANA1.20.850.13
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
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
EggplantRaw Eggplant250.180.0340.0130.06305.883.531.541.580.2630.980.23
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
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
Jalapeno PeppersRaw Jalapeno Peppers290.370.0920.050.06206.54.122.631.4802.80.910.25
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
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 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
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
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
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
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin170.320.0840.0610.0303.12.51.381.070.0511.20.37
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods190.180.01400.07804.321.95NANANA20.840.38
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage240.090.0120.0230.01805.4NANANANA2.81.80.38
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added720.420.0650.0060.190182.2NANANA1.21.740.38
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added720.420.0650.0060.190183.230.230.232.661.21.740.38
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack720.420.0650.0060.190183.230.230.232.661.21.740.38
Boiled WaxgourdBoiled and Drained Waxgourd140.20.01600.08803.041.18NANANA10.40.38
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved1131.420.150.0140.450263.360.260.432.672.63.620.39
Savoy CabbageRaw Savoy Cabbage270.10.0130.0280.02106.12.27NANANA3.120.4
Boiled KohlrabiBoiled and Drained Kohlrabi290.110.0140.0280.02206.72.8NANANA1.11.80.4
KohlrabiRaw Kohlrabi270.10.0130.0260.0206.22.6NANANA3.61.70.4
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV220.10.01400.0404.31.72NANANA0.62.50.4
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini220.10.01400.0404.31.72NANANA0.62.50.4
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV290.580.02800.26NA4.442.2602.2602.23.280.4
Grilled Portabella MushroomsMushrooms, portabella, grilled290.580.06400.2304.442.2602.2602.23.280.4
Oriental RadishesRaw Oriental Radishes180.10.030.0290.01604.12.5NANANA1.60.60.4
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1257.10.990.473.5409.4NANANANA0.8130.4
Scallop Summer SquashRaw Scallop Summer Squash180.20.0410.0520.03103.842.4NANANA1.21.20.4
Hubbard Winter SquashRaw Hubbard Winter Squash400.50.10.130.07908.73.95NANANA3.920.4
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared1613.580.31NANA030.77.65NANANA1.91.360.4
WaxgourdRaw Waxgourd130.20.016NA0.08703NANANANA2.90.40.4
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids650.080.0130.0020.027016.311NANANA0.80.80.41
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower190.220.0340.0810.02403.751.05NANANA2.71.60.41
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids640.50.0770.0070.23015.4NANANANA0.71.950.41
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids640.50.0770.0070.23015.4NANANANA1.71.950.41
Iceberg LettuceRaw Iceberg Lettuce140.140.0180.0520.02102.971.9710.910.051.20.90.41
Shiitake MushroomsRaw Shiitake Mushrooms340.49NANANANA6.82.3802.3802.52.240.41
Cooked Taro ShootsCooked Taro Shoots no Salt140.080.0160.010.02303.2NANANANANA0.730.41
CauliflowerRaw Cauliflower250.280.130.0150.01604.971.90.970.94021.920.42
Boiled CeleryBoiled and Drained Celery180.160.0400.075042.370.660.710.141.60.830.42
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added790.50.0770.0070.23019.4NANANANA22.40.42
Macronutrients in Top 100 Whole Spices & Vegetables with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in whole spices & vegetables , sorted by least amount of Iron per 100 grams.
Top 5 whole spices & vegetables with least amount of iron per 100 grams are:
- Raw Chinese Waterchestnuts
- Raw Butterbur
- Boiled and Drained Butterbur
- Canned Onions Solids and Liquids
- Boiled and Drained Oriental Radishes