SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA0
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA0
Chinese WaterchestnutsRaw Chinese Waterchestnuts00.430.623.11.51NA49.5012.403.70.930.19
CassavaRaw Cassava1.880.160.091.60.20.17NA50.6038.600.363.560.51
Hash Brown PotatoesHome prepared Hash Brown Potatoes00.190.0372.610.53NA18014.700.0114.20.62
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, UnpreparedNANANANANANANANANA6.03NANANA0.63
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.120.10.090.420.5NA4.88NA4.401.6652.70.66
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes00.180.0453.170.790.32NA2209.180324.80.74
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA4.1NANANA0.75
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0430.0456.920.60.23NA6000.403.4600.76
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed36.20.110.121.50.290.51NA5.17045803.62550.78
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.310.13.060.980.33NA28.7011.600.194.20.79
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0780.17.340.520.24NA49.60002.500.81
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1250.0820.0990.380.170.079NA3.302.301.21550.82
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.30.83
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed PotatoesNANANANANANANANANA20NANANA0.89
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated00.110.0582.260.50.19NA3606.2500.415.80.91
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola OilNA0.0330.0623.960.910.45NANA03.3502.124.30.92
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans2.410.462.642.860.4NA3050290NANA0.96
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0540.0576.980.570.21NA470003.20.250.97
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes0.850.840.0935.31.760.63NA39068.600.0257.371.03
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, SolidsNA0.070.073.66NANANA13607.970NANA1.03
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved320.220.135.51.70.32NA1010NANA0.271.061.04
KetchupCatsup77.20.0330.494.260.140.47NA26.701204.348.91.04
Low Salt KetchupLow sodium Ketchup77.20.0330.494.260.140.47NA26.701204.348.91.04
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed3110.130.252.150.550.82NA4.5036706.97371.06
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt00.370.0694.961.81.03NA34.504500.0347.61.07
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.120.0920.810.280.15NA5605.350NANA1.1
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt00.340.0664.581.780.94NA31.402600.0357.671.1
Peanut ButterSmooth Peanut Butter00.0550.0546.70.530.28NA180003.0301.1
Baked Potato FleshBaked Potatoes Flesh no Salt00.340.0684.51.80.97NA29041.300.130.971.13
Cooked Tree FernCooked Tree Fern no Salt7502.2526.30.471.34NA11302250NANA1.2
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids00.170.44.50.940.17NA17508.0600.401.2
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids8.960.170.44.50.940.17NA17508.0600.401.2
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt00.390.0754.881.80.96NA36045.30NANA1.23
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack00.10.213.90.730.26NA182018.600.2801.26
Frozen French Fried PotatoesUnprepared Frozen French Fried PotatoesNA0.20.0984.160.970.36NA71.4035.300.24.51.27
Peanut SpreadLow Sugar Peanut Spread00.0540.0567.560.570.22NA66.50003.720.281.3
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained00.310.274.870.680.48NA116011.600.261.131.3
Oven-heated Frozen French FriesOven-heated Frozen French Fried PotatoesNA0.230.0553.960.930.33NA50NA23.800.24.461.32
Onions FlakesDry Onions Flakes0.860.430.0860.851.21.38NA143064.500.153.271.33
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, UnpreparedNANANANANANANANANA9.44NANANA1.33
YokanYokan, prepared from adzuki beans and sugar00.0060.0050.0660.110.009NA9.23000NANA1.34
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt15.50.250.0721.430.80.59NA41.4031.300.885.951.34
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven00.20.131.470.320.13NA3601.7400.5371.36
YamRaw Yam17.80.280.0811.40.80.74NA58.5043.500.895.851.37
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, UnpreparedNANANANANANANANANA9.14NANANA1.4
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared00.280.245.90.950.61NA123021.50NA1.021.4
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn40.60.290.185.262.480.43NA7201700.281.251.4
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes13.20.0760.22.131.080.55NA17.6015.30NANA1.4
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 340.280.235.931.230.57NA12302200.271.021.43
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)1380.0220.0790.430.30.037NA2.4602.9501.31891.45
TaroRaw Taro10.70.250.0671.60.810.76NA5901206.382.681.47
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids4.10.0410.210.350.620.23NA11909.860NANA1.48
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt00.0720.0332.40.550.19NA2005.60NANA1.5
Cooked TaroCooked Taro no Salt8.450.230.0591.080.710.7NA40010.606.22.541.52
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried PotatoesNA0.0850.0362.60.620.21NA25.407.270NANA1.52
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt00.310.0510.481.760.76NA44000NANA1.57
OnionsRaw Onions00.350.20.870.920.9NA143055.500.1531.58
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added00.10.2240.750.26NA18801900.251.251.6
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added16.70.10.2240.750.26NA18801900.2901.6
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack16.70.10.2240.750.26NA18801900.2901.6
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added00.160.284.432.560.21NA186030.80NANA1.6
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack00.160.284.432.560.21NA186030.80NANA1.6
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added150.160.284.432.560.21NA186030.800.1501.6
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack150.160.284.432.560.21NA186030.800.1501.6
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt31290.20.171.671.70.564.6866027.302.37.51.62
Frozen Potato WedgesPotato wedges, frozen00.230.0933.6NA0.81NANA0260NANA1.63
Boiled OnionsBoiled and Drained Onions00.290.161.130.770.88NA102035.500.143.41.64
Soy VermicelliVermicelli, made from soy1.8000NA0NA00000.463.441.64
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.210.55141.350.72NA65000001.65
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared16190.210.161.871.60.554.6665.6041.60NANA1.66
Boiled White Sweet CornBoiled and Drained White Sweet Corn00.280.165.152.30.39NA6201900.281.241.7
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown PotatoesNA0.0960.0796.3520.92NANA017.500.251.431.7
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained370.110.234.860.560.37NA13001300.261.11.74
Dried Shiitake MushroomsMushrooms, shiitake, dried00.31.314.3220.98NA16503.55156001.74
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids9.840.0740.0744.352.570.18NA187012.800.1501.77
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids9.840.0740.0744.352.570.18NA187012.800.1501.77
Boiled RutabagasBoiled and Drained Rutabagas00.820.417.151.551.02NA150018802.421.8
White Sweet CornRaw White Sweet Corn00.70.215.932.650.19NA160023.700.241.051.8
Yellow Sweet CornRaw Yellow Sweet Corn31.40.540.196.172.50.32NA147023.700.241.051.8
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.1300.170.0850.043NA1.70000.1101.85
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids9.230.0460.221.160.630.23NA125010.600.281.41.9
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids00.120.294.42.450.17NA178025.80NANA1.92
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids00.120.294.42.450.17NA178025.80NANA1.92
Boiled Dishcloth GourdBoiled and Drained Dishcloth GourdNA0.250.231.42.70.53NA64.3030.501.39.11.93
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob00.560.224.840.80.71NA99015.30NANA1.95
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob38.30.560.224.840.80.71NA99015.300.261.281.95
Hawaii Mountain YamRaw Hawaii Mountain YamNA0.460.0852.151.940.8NA62.7011.600.946.271.97
Sweet Pickle relishPickle relish, sweet14100.0760.540.0160.035NA2.302.301.341932
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA56NANANA2.04
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA56NANANA2.04
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated00.160.0433.320.950.33NA23.40130NANA2.05
Canned Onions with LiquidsCanned Onions Solids and Liquids00.510.0950.961.532.16NA15806801.13.162.05
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased00.190.0453.51.060.35NA29.4016.50NANA2.06
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared00.320.275.150.90.55NA1220220NANA2.1
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared36.70.320.275.150.90.55NA12202200.281.222.1
Baked White PotatoesBaked Whole White Potatoes3.260.160.1451.250.69NA12404100.138.82.1
Sweet PotatoRaw Sweet Potato24730.270.211.942.80.736.138.408.3700.916.282.13
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids2.170.0540.0330.27NA0.25NA8900.2200.637.42.13
Vitamins in Top 100 Vegetables & Legumes with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in all vegetables & legumes , sorted by least amount of Iron per 300 calories.
Top 5 vegetables & legumes with least amount of iron per 300 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes