Chinese WaterchestnutsRaw Chinese Waterchestnuts00.640.914.542.171.5NA72.601805.441.360.27
ButterburRaw Butterbur13.60.0910.0910.910.150.44NA45.401430NANA0.45
Boiled ButterburBoiled and Drained Butterbur4.540.0450.0450.450.0820.24NA18085.70NANA0.45
Canned Onions with LiquidsCanned Onions Solids and Liquids00.150.0270.280.440.62NA45.4019.500.320.910.59
Boiled Oriental RadishesBoiled and Drained Oriental Radishes000.10.680.520.17NA77068.5001.360.68
Cooked Tree FernCooked Tree Fern no Salt45.401.36160.290.81NA6801360NANA0.73
Boiled CabbageBoiled and Drained Cabbage180.280.171.120.790.51NA136017000.644930.77
Boiled RutabagasBoiled and Drained Rutabagas00.370.193.240.70.46NA68085.301.10.910.82
Boiled TurnipsBoiled and Drained Turnips00.120.11.360.640.3NA41052.600.0910.450.82
CeleryRaw Celery1000.0950.261.451.10.34NA16301401.221330.91
White Gourd-flowered Raw White Gourd-flowered NA0.130.11.450.690.18NA27.20460NANA0.91
WatercressRaw Watercress7260.410.540.911.40.59NA41019504.5411340.91
OnionsRaw Onions00.210.120.530.560.54NA86033.600.0911.80.95
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.120.181.91.850.54NA81.6036.300.6421.31
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, SolidsNA0.0680.0683.54NANANA13207.70NANA1
EggplantRaw Eggplant4.540.180.172.941.270.38NA10009.9801.36161.04
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots00.0910.231.360.30.44NA9.07000NANA1.1
Witloof ChicoryRaw Witloof Chicory4.540.280.120.730.660.19NA168012.70NANA1.1
Boiled OnionsBoiled and Drained Onions00.190.10.750.510.59NA68023.600.0912.271.1
Boiled EggplantBoiled and Drained Eggplant9.070.340.0912.720.340.39NA63.505.901.86131.13
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered NA0.130.11.770.650.17NA18038.60NANA1.13
Stir-Fried White MushroomsMushrooms, white, stir-fried00.442.1186.580.19NA910036.3001.13
Jalapeno PeppersRaw Jalapeno Peppers2450.180.325.81.431.9NA1220538016.2841.13
Sweet OnionsRaw Sweet Onions00.190.0910.60.440.59NA104NA21.800.0911.361.18
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies910.150.0862.90.670.47NA410280NANA1.18
CassavaRaw Cassava4.540.390.223.870.490.4NA12209300.868.61.22
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids00.180.44.560.950.17NA17708.1600.4101.22
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids9.070.180.44.560.950.17NA17708.1600.4101.22
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.220.190.170.780.94NA9.07NA8.1603.1981.22
TomatoesRaw Ripe Red Tomatoes1910.170.0862.70.40.362.136806202.45361.22
CucumberRaw Whole Cucumber22.70.120.150.441.170.184.3631.8012.700.1474.41.27
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener00.0910.0680.10.670.17NA4.540000.829.981.27
Boiled OkraBoiled and Drained Okra63.50.60.253.950.970.85NA20907401.221811.27
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash9070.190.131.51.350.47NA45.4029.500.544.541.27
Canned Vegetable Juice CocktailVegetable juice cocktail, canned1590.230.153.271.130.32NA95024604.6327.71.27
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned1590.230.153.271.130.32NA95024604.6327.71.3
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage2180.20.22.270.360.8NA240071.70NANA1.36
CarrotsRaw Carrots37870.30.264.461.240.631086026.803601.36
Maitake MushroomsRaw Maitake Mushrooms00.661.1301.220.25148950050940.04501.36
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions00.10.110.630.450.31NA59011.800.0451.361.36
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed63.50.190.222.640.50.89NA9.07080306.35971.36
TurnipsRaw Turnips00.180.141.80.910.41NA6809500.140.451.36
Napa CabbageRaw Chinese Napa Cabbage72.60.180.231.80.481.05NA358012200.541951.4
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack00.110.244.350.820.29NA20402100.3201.4
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV00.270.5920.45.170.67NA1270.23051480.09101.4
Portabella MushroomsRaw Portabella Mushrooms00.270.5920.45.170.67NA1270.23045.40.09101.4
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt00.480.0916.532.361.36NA45.405900.0459.981.4
Spaghetti Winter SquashRaw Spaghetti Winter Squash27.20.170.0824.31.630.46NA54.409.5300.594.11.4
Canned Bamboo ShootsCanned Bamboo Shoots, Solids4.540.120.120.640.420.62NA13.60502.8601.45
Boiled CauliflowerBoiled and Drained Cauliflower4.540.190.241.862.30.78NA200020100.3262.61.45
Canned Hot Pickled PeppersPeppers, hot pickled, canned1950.170.11.560.910.48NA59055.804.1991.45
Microwaved White MushroomsMushrooms, white, microwaved00.271.9524.38.90.22NA72.60050001.5
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared9.070.140.120.680.460.34NA770150NANA1.5
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash180.230.112.10.360.39NA9504900.54161.5
Boiled CarrotsBoiled and Drained Carrots38650.30.22.931.050.69NA63.5016.304.67621.54
Fruit ChayoteRaw Fruit Chayote00.110.132.131.130.34NA42203500.5418.61.54
Cooked Frozen OnionsBoiled and Drained Frozen Onions00.0730.0820.60.350.32NA5902300.0451.361.54
Green Sweet PeppersRaw Green Sweet Peppers81.60.260.132.180.451045.4036501.6833.61.54
RadishesRaw Radishes00.0540.181.150.750.32NA113067005.91.54
Summer SquashRaw All Varieties Summer Squash45.40.220.642.20.70.99NA13207700.5413.61.6
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids4.540.0450.230.380.680.25NA1320110NANA1.63
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids9.070.0680.06842.370.17NA172011.800.1401.63
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids9.070.0680.06842.370.17NA172011.800.1401.63
Drumstick PodsRaw Drumstick Pods180.240.342.83.60.54NA20006400NANA1.63
Boiled Dishcloth GourdBoiled and Drained Dishcloth GourdNA0.210.191.182.270.45NA54.402601.17.71.63
Dishcloth GourdRaw Dishcloth GourdNA0.230.271.80.990.2NA31.8054.400.453.181.63
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash500.20.192.330.620.29NA9102500.64161.63
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash2540.20.112.31.470.35NA104052.600.54201.68
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin2540.160.112.31.30.36NA127058.500.54191.68
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin45.40.20.432.050.930.74NA10908100.5419.51.68
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods27.20.230.241.270.880.19NA231015000.6421.81.72
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage2000.230.0910.110.720.69NA2090770NANA1.72
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added00.110.244.350.820.29NA20402100.271.361.72
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added180.110.244.350.820.29NA20402100.3201.72
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack180.110.244.350.820.29NA20402100.3201.72
Boiled WaxgourdBoiled and Drained Waxgourd00.150.0051.740.550.15NA18047.600.3612.71.72
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved54.40.380.239.42.90.54NA1720NANA0.451.81.77
Savoy CabbageRaw Savoy Cabbage2270.320.141.360.850.86NA363014100.773121.8
Boiled KohlrabiBoiled and Drained Kohlrabi9.070.180.0911.770.730.7NA54.4024502.360.451.8
KohlrabiRaw Kohlrabi9.070.230.0911.80.750.68NA72.6028102.180.451.8
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.432.2217.26.80.5NA1270.45057880.04501.8
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.432.2217.26.80.5571130.45013.60.04501.8
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UVNA0.331.8328.45.70.55NA86NA02377001.8
Grilled Portabella MushroomsMushrooms, portabella, grilled00.331.8328.45.70.5550.3860063.5001.8
Oriental RadishesRaw Oriental Radishes00.0910.0910.910.630.21NA1270100001.361.8
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans4.541.90.8655.40.76NA576054.40NANA1.8
Scallop Summer SquashRaw Scallop Summer Squash500.320.142.720.460.49NA136081.600.59151.8
Hubbard Winter SquashRaw Hubbard Winter Squash3080.320.182.271.80.7NA72.605000.735.91.8
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA9.98NANANA1.8
WaxgourdRaw Waxgourd00.180.51.80.60.16NA22.70590NANA1.8
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids9.070.0450.221.140.620.23NA122010.400.271.361.86
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower00.170.241.40.440.4NA186014200.27541.86
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids00.120.284.262.370.17NA1720250NANA1.86
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids00.120.284.262.370.17NA1720250NANA1.86
Iceberg LettuceRaw Iceberg Lettuce1130.190.110.560.410.19NA132012.700.821091.86
Shiitake MushroomsRaw Shiitake MushroomsNA0.0680.9817.66.81.3327.459NANA81.6NANA1.86
Cooked Taro ShootsCooked Taro Shoots no Salt13.60.170.243.670.340.51NA13.6085.70NANA1.86
CauliflowerRaw Cauliflower00.230.272.33.030.83NA259021900.3670.31.9
Boiled CeleryBoiled and Drained Celery1180.10.321.71.440.39NA150027.701.61711.9
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added00.190.335.33.060.25NA222036.70NANA1.9
Vitamins in Top 100 Whole Spices & Vegetables with the lowest Iron content per 1 lb
In the above table you can find and compare the amount of vitamins in whole spices & vegetables , sorted by least amount of Iron per 1 pound.
Top 5 whole spices & vegetables with least amount of iron per 1 pound are:
- Raw Chinese Waterchestnuts
- Raw Butterbur
- Boiled and Drained Butterbur
- Canned Onions Solids and Liquids
- Boiled and Drained Oriental Radishes