Asian PearsRaw Asian Pears00.0360.040.870.280.087NA31.801500.48180
White GrapefruitRaw White Grapefruit7.940.150.0791.071.120.17NA39.7013200.5200.24
Chinese WaterchestnutsRaw Chinese Waterchestnuts00.560.793.971.91.3NA63.501604.761.20.24
CarambolaRaw StarFruit120.0560.0641.461.550.067NA47.6013700.600.32
Pink GrapefruitRaw Pink and Red Grapefruit2300.170.120.811.040.21NA51.6012400.5200.32
GrapefruitRaw Grapefruit1830.140.0790.991.120.17NA39.7013700.5200.36
Valencia OrangesRaw Valencia Oranges47.60.350.161.10.990.25NA15501920NANA0.36
Florida OrangesRaw Florida Oranges43.70.40.161.60.990.2NA67.5017900.7100.36
ButterburRaw Butterbur120.0790.0790.790.130.38NA39.701250NANA0.4
Boiled ButterburBoiled and Drained Butterbur3.970.040.040.40.0710.21NA160750NANA0.4
OrangesRaw Oranges43.70.350.161.10.990.24NA119021100.7100.4
PummeloRaw Pummelo00.130.110.87NA0.14NANA0242NANANA0.44
ApplesRaw Apples with skin120.0670.10.360.240.16NA12018.300.718.730.48
LongansRaw LongansNA0.120.561.2NANANANA0333NANANA0.52
Canned Onions with LiquidsCanned Onions Solids and Liquids00.130.0240.240.380.54NA39.701700.280.790.52
Navel OrangesRaw Navel Oranges47.60.270.21.71.040.31NA135023500.600.52
ClementinesRaw ClementinesNA0.340.122.520.60.3NA95NA19400.7900.56
FeijoaRaw Feijoa00.0240.0711.170.920.27NA910131NA0.64140.56
Cooked Rice NoodlesRice noodles, cooked00.0710.0160.290.0440.024NA3.970000.1200.56
Bosc PearsRaw Bosc Pears3.970.0480.0910.60.230.083NA27.8NA11NA0.4820.60.6
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.6
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.6
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.6
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.6
Boiled Oriental RadishesBoiled and Drained Oriental Radishes000.0910.60.450.15NA67.5060001.20.6
TangerinesRaw Tangerines1350.230.141.50.860.31NA63.5010600.7900.6
MangosRaw Mangos2140.110.152.660.780.47NA171014403.5716.70.64
Cooked Tree FernCooked Tree Fern no Salt39.701.2140.250.71NA59.501190NANA0.64
Boiled CabbageBoiled and Drained Cabbage160.240.150.980.690.44NA119014900.564310.67
Honeydew MelonsRaw Honeydew Melons120.150.0481.660.620.35NA75.4071.400.07911.50.67
PlumsRaw Plums67.50.110.11.660.540.12NA20037.701.0325.40.67
Frozen BlueberriesBlueberries, frozen, unsweetened7.940.130.152.060.50.23NA27.809.9201.9650.71
PearsRaw Pears3.970.0480.10.640.190.12NA27.801700.4817.50.71
Boiled RutabagasBoiled and Drained Rutabagas00.330.162.840.620.4NA59.5074.600.950.790.71
Boiled TurnipsBoiled and Drained Turnips00.110.0911.20.560.27NA35.704600.0790.40.71
Java-plumRaw Java-plum00.0240.0481.03NA0.15NANA056.8NANANA0.75
Bartlett PearsRaw Bartlett Pears3.970.0480.10.650.170.1NA24NA17.5NA0.48150.75
Red Anjou PearsRaw Red Anjou Pears3.970.0480.110.640.210.15NA27.8NA20.6NA0.4819.40.75
CeleryRaw Celery87.30.0830.231.270.980.29NA143012.301.071160.79
Canned Cranberry-orange RelishCranberry-orange relish, canned160.120.0790.4NANANANA071.4NANANA0.79
White Gourd-flowered Raw White Gourd-flowered NA0.120.0871.270.60.16NA240400NANA0.79
WatercressRaw Watercress6350.360.480.791.230.51NA35.7017103.979920.79
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit3.9700.290.920.480.31NA1230.3264005.5624.20.83
Cantaloupe MelonsRaw Cantaloupe Melons6710.160.0752.90.420.29NA83.3014600.29.920.83
OnionsRaw Onions00.180.110.460.490.48NA75.4029.400.0791.60.83
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.10.161.671.60.47NA71.4031.800.5618.70.87
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, SolidsNA0.060.063.1NANANA11506.750NANA0.87
Strawberry GuavasRaw Strawberry Guavas200.120.122.4NANANANA0147NANANA0.87
CranberriesRaw Cranberries120.0480.0790.41.170.23NA3.97055.605.24200.91
EggplantRaw Eggplant3.970.150.152.581.10.33NA87.308.7301.2140.91
JackfruitRaw Jackfruit200.420.223.650.931.3NA95054.4NA1.35NA0.91
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots00.0790.21.20.260.39NA7.94000NANA0.95
Witloof ChicoryRaw Witloof Chicory3.970.250.110.640.580.17NA1470110NANA0.95
Boiled OnionsBoiled and Drained Onions00.170.0910.650.450.51NA59.5020.600.07920.95
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple14300.525.8NA0.2NA27.8011800.041.60.95
Green Anjou PearsRaw Green Anjou Pears3.970.040.0870.60.170.1NA35.7NA17.5NA0.48170.95
WatermelonRaw Watermelon1110.130.0830.710.880.18NA1203200.20.40.95
Boiled EggplantBoiled and Drained Eggplant7.940.30.0792.40.30.34NA55.605.1601.6311.50.99
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered NA0.120.0871.550.570.15NA16033.70NANA0.99
Stir-Fried White MushroomsMushrooms, white, stir-fried00.381.84165.750.17NA79.40031.8000.99
PapayasRaw Papayas1870.0910.111.40.760.15NA147024201.210.30.99
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA0.99
Peaches, YellowRaw Yellow Peaches63.50.0950.123.20.610.099NA1602602.910.30.99
Jalapeno PeppersRaw Jalapeno Peppers2140.160.285.11.251.66NA1070471014.273.40.99
Traditional PineappleTraditional Raw Pineapple120.310.121.870.770.42NA43.7NA670NA2.780.99
BananasRaw Bananas120.120.292.641.331.46079.4034.500.421.03
Muscadine GrapesRaw Muscadine Grapes12NA5.95NANANANA7.94NA25.8NANANA1.03
GuavasRaw Common Guavas1230.270.164.31.80.44NA194090602.910.31.03
Sweet OnionsRaw Sweet Onions00.160.0790.530.390.52NA91NA1900.0791.21.03
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies79.40.130.0752.540.590.41NA35.7024.60NANA1.03
CassavaRaw Cassava3.970.350.193.40.420.35NA107081.800.757.541.07
CherimoyaRaw Cherimoya00.40.522.561.371.02NA91050NA1.07NA1.07
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids00.150.3540.830.15NA15507.1400.3601.07
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids7.940.150.3540.830.15NA15507.1400.3601.07
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.190.160.150.680.82NA7.94NA7.1402.785.71.07
TomatoesRaw Ripe Red Tomatoes1670.150.0752.360.350.321.8659.5054.402.1431.41.07
BlueberriesRaw Blueberries120.150.161.660.490.211.224038.502.2676.61.1
CucumberRaw Whole Cucumber200.110.130.391.030.163.827.801100.12651.1
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener00.0790.060.0870.590.15NA3.970000.718.731.1
LoquatsRaw Loquats3020.0750.0950.71NA0.4NA55.603.97NANANA1.1
NectarinesRaw Nectarines67.50.130.114.470.730.099NA20021.403.068.731.1
Boiled OkraBoiled and Drained Okra55.60.520.223.460.850.74NA183064.701.071591.1
Extra Sweet PineappleRaw Extra Sweet Pineapple120.320.1320.860.45NA75.4NA22400.0792.781.1
Baked Yellow PlantainsPlantains, yellow, baked1790.360.522.72.10.83NA21006500511.1
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash7940.170.111.331.180.41NA39.7025.800.483.971.1
Canned Vegetable Juice CocktailVegetable juice cocktail, canned1390.20.132.870.990.28NA83.3021604.0524.21.1
Canned Baked BeansCanned Baked Beans no Salt200.60.241.7NA0.52NA95012.300.63.181.15
American Type GrapesRaw American Type Grapes200.370.231.20.0950.44NA1601600.75581.15
PineappleRaw Pineapple120.310.1320.850.44NA71.4019000.0792.781.15
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned1390.20.132.870.990.28NA83.3021604.0524.21.15
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage1910.170.1720.320.7NA210062.70NANA1.2
CarrotsRaw Carrots33140.260.233.91.10.558.875.4023.402.652.41.2
Maitake MushroomsRaw Maitake Mushrooms00.580.96261.070.2212983.30044570.0401.2
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions00.0910.0990.550.390.27NA51.6010.300.041.21.2
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed55.60.170.192.30.440.78NA7.94070305.5684.51.2
PomegranatesRaw Pomegranates00.270.211.161.50.3NA151040.502.4651.2
Prickly PearsRaw Prickly Pears7.940.0560.241.83NA0.24NA24055.6NANANA1.2
TurnipsRaw Turnips00.160.121.60.790.36NA59.5083.300.120.41.2
Napa CabbageRaw Chinese Napa Cabbage63.50.160.21.60.420.92NA314010700.481701.23
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack00.0990.213.80.710.25NA179018.300.2801.23
Vitamins in Top 100 Whole Spices, Vegetables, Legumes, Nuts, Cereals & Fruits with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in whole spices, vegetables, legumes, nuts, cereals & fruits , sorted by least amount of Iron per 14 ounces.
Top 5 whole spices, vegetables, legumes, nuts, cereals & fruits with least amount of iron per 14 ounces are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw StarFruit
- Raw Pink and Red Grapefruit