Asian PearsRaw Asian Pears00.110.122.60.830.26NA95045.201.4353.60
Human Breast MilkFluid Mature Human Breast Milk4360.10.261.261.60.079NA35.70.3635.721.40.572.140.21
Chinese WaterchestnutsRaw Chinese Waterchestnuts00.721.035.152.471.7NA82.5020.606.21.550.31
Canned Cranberry-orange RelishCranberry-orange relish, canned11.20.0840.0560.28NANANANA050.6NANANA0.56
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.1400.65
CassavaRaw Cassava3.130.270.152.670.330.28NA84.4064.400.595.940.84
Baked Yellow PlantainsPlantains, yellow, baked1450.290.422.21.70.68NA1710530041.60.9
White GrapefruitRaw White Grapefruit30.30.560.34.084.30.65NA152050501.9700.91
Valencia OrangesRaw Valencia Oranges1220.890.412.82.550.64NA39804950NANA0.92
Pink GrapefruitRaw Pink and Red Grapefruit6900.510.372.433.10.63NA155037101.5500.95
Florida OrangesRaw Florida Oranges1201.10.434.352.70.55NA185048901.9600.98
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA0.99
OrangesRaw Oranges1170.930.4332.660.64NA319056601.901.06
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
Japanese PersimmonsRaw Japanese Persimmons5790.210.140.71NA0.71NA57053.605.218.61.07
LongansRaw LongansNA0.261.172.5NANANANA0700NANANA1.1
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.20.170.150.70.84NA8.13NA7.302.76881.1
Bosc PearsRaw Bosc Pears7.460.090.171.130.430.16NA52.2NA21NA0.9391.1
FeijoaRaw Feijoa00.0490.152.41.90.55NA1890270NA1.328.71.15
ApplesRaw Apples with skin290.160.250.880.590.39NA29044.201.73211.15
JackfruitRaw Jackfruit26.30.550.294.841.241.73NA126072NA1.8NA1.2
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA6.83NANANA1.24
CarambolaRaw StarFruit48.40.230.265.96.30.27NA194055502.401.3
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed60.30.180.212.50.480.84NA8.62076306.03921.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.520.175.11.640.54NA47.8019.400.317.021.32
Navel OrangesRaw Navel Oranges1220.690.524.342.660.81NA347060301.5301.33
MangosRaw Mangos4500.230.325.581.640.99NA358030307.5351.33
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.130.1712.20.860.4NA82.60004.201.35
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA1.35
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA1.35
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA1.35
Dried Japanese PersimmonsPersimmons, japanese, dried69.3NA0.0530.33NANANANA000NANA1.35
Canned Baked BeansCanned Baked Beans no Salt240.710.292.05NA0.62NA114014.800.713.81.4
GrapefruitRaw Grapefruit7190.560.313.94.420.66NA156053802.0301.4
TangerinesRaw Tangerines3210.550.343.552.040.74NA151025201.901.4
PummeloRaw Pummelo00.450.362.9NA0.47NANA0803NANANA1.45
BananasRaw Bananas170.170.413.741.882.06011204900.562.81.46
DurianRaw or Frozen Durian6.81.270.683.650.781.07NA122067NANANA1.46
ClementinesRaw ClementinesNA0.910.326.771.60.8NA255NA51902.1301.5
Bartlett PearsRaw Bartlett Pears7.940.0950.211.30.330.21NA47.6NA35NA0.95301.5
Red Anjou PearsRaw Red Anjou Pears8.060.0970.231.30.430.31NA56.5NA42NA0.9739.51.53
Whole Wheat French BreadWhole Wheat French or Vienna Bread01.10.538.16NA0.33NA2010000.631.461.57
PearsRaw Pears8.770.110.231.40.430.25NA61.4037.701.0538.61.58
Java-plumRaw Java-plum00.050.12.17NA0.32NANA0119NANANA1.6
Strawberry GuavasRaw Strawberry Guavas36.20.220.224.35NANANANA0268NANANA1.6
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans41.680.764.44.760.67NA5080480NANA1.6
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA1.6
Medjool DatesDates, medjool12.60.090.112.91.450.45NA27NA00NA4.871.62
Golden RaisinsGolden Seedless Raisins00.0130.321.9NA0.54NA505.300.25.81.63
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit7.9400.591.830.950.63NA2460.63128001148.41.67
Pickled Green OlivesCanned Pickled Green Olives690.0720.0240.820.0790.11NA10.3000134.831.7
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.451.7
AvocadosRaw Avocados220.210.415.434.340.8NA253031.306.4765.61.7
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, SolidsNA0.120.126.1NANANA227013.30NANA1.7
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved530.370.229.162.80.53NA1680NANA0.441.771.73
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.821.76
Frozen BlueberriesBlueberries, frozen, unsweetened19.60.310.365.11.230.58NA68.6024.504.71611.76
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5190.210.413.60.921.37NA7.50612011.661.71.77
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt00.610.118.2731.7NA57.5074.700.05712.61.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA1.8
CherimoyaRaw Cherimoya00.670.874.32.31.7NA153084NA1.8NA1.8
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.190.151.340.470.26NA9308.90NANA1.8
PomegranatesRaw Pomegranates00.40.321.772.270.45NA229061.403.6991.8
Deglet Noor DatesDates, deglet noor00.0920.122.261.040.29NA33.700.7100.0894.81.8
Green Anjou PearsRaw Green Anjou Pears7.580.0760.171.140.330.2NA68NA33.3NA0.9132.61.8
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.531.83
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.301.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.401.85
PlumsRaw Plums1850.30.284.531.470.32NA54.3010302.8369.61.85
GuavasRaw Common Guavas2280.490.297.973.30.81NA3600167905.37191.9
Dried PlumsRaw Dried Plums81.30.110.393.920.880.43NA8.3301.2500.91241.94
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA1.97
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0760.130.370.660.05NA7.63000NANA2
Cooked Tree FernCooked Tree Fern no Salt12503.7543.80.792.24NA18803750NANA2
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids00.290.667.51.560.28NA291013.400.6702
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids150.290.667.51.560.28NA291013.400.6702
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack00.170.366.51.20.43NA30403100.4702.1
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA2.14
American Type GrapesRaw American Type Grapes37.30.690.432.240.180.82NA3003001.41092.16
Onions FlakesDry Onions Flakes1.430.720.141.41.982.3NA238010700.265.442.22
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, UnpreparedNANANANANANANANANA15.7NANANA2.22
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.062.22
Yellow PlantainsRaw Yellow Plantains2300.250.312.751.230.99NA90075.4001182.25
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.812.28
Muscadine GrapesRaw Muscadine Grapes26.3NA13NANANANA17.5NA57NANANA2.3
YamRaw Yam29.70.470.142.341.331.24NA97072.501.59.752.3
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn67.70.480.38.774.130.72NA120028.600.472.12.34
LitchisRaw Litchis00.0830.494.57NA0.76NA106054200.533.032.35
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple35301.314.3NA0.49NA68.6029200.0983.922.35
Honeydew MelonsRaw Honeydew Melons41.70.530.175.82.151.22NA264025000.2840.32.36
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA2.37
CrabapplesRaw Crabapples130.20.130.66NANANANA052.6NANANA2.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA2.37
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA2.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.470.132.581.20.2NA35.4000NANA2.42
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA2.43
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA2.45
TaroRaw Taro180.420.112.681.351.26NA98020010.64.462.46
Vitamins in Top 100 Whole Vegan Food with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in whole vegan food , sorted by least amount of Iron per 500 calories.
Top 5 whole vegan food with least amount of iron per 500 calories are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw Chinese Waterchestnuts
- Canned Cranberry-orange Relish
- Cooked Rice Noodles