Chinese WaterchestnutsRaw Chinese Waterchestnuts00.721.035.152.471.7NA82.5020.606.21.550.31
CassavaRaw Cassava3.130.270.152.670.330.28NA84.4064.400.595.940.84
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.20.170.150.70.84NA8.13NA7.302.76881.1
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA6.83NANANA1.24
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
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans41.680.764.44.760.67NA5080480NANA1.6
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
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
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.190.151.340.470.26NA9308.90NANA1.8
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
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
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
TaroRaw Taro180.420.112.681.351.26NA98020010.64.462.46
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids6.850.0680.340.581.030.38NA199016.40NANA2.47
Cooked TaroCooked Taro no Salt140.380.0991.81.21.17NA67017.6010.34.232.54
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt00.520.0850.792.931.27NA73000NANA2.62
OnionsRaw Onions00.580.341.451.541.5NA23809300.2552.63
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added00.170.376.671.250.44NA31303200.422.12.64
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added27.80.170.376.671.250.44NA31303200.4902.64
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack27.80.170.376.671.250.44NA31303200.4902.64
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added00.260.467.44.270.35NA310051.30NANA2.66
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack00.260.467.44.270.35NA310051.30NANA2.66
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added25.30.260.467.44.270.35NA310051.300.2502.66
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack25.30.260.467.44.270.35NA310051.300.2502.66
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt52150.330.282.782.80.937.8110045.503.8512.52.7
Boiled OnionsBoiled and Drained Onions00.480.261.881.31.47NA17005900.235.72.73
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared26980.350.273.12.70.927.76109069.30NANA2.76
Boiled White Sweet CornBoiled and Drained White Sweet Corn00.460.278.63.860.65NA10303200.462.062.84
Ground NutmegGround Nutmeg Spices4.760.330.0541.24NA0.15NA72.402.860002.9
Dried Shiitake MushroomsMushrooms, shiitake, dried00.512.1524371.63NA27505.9260002.9
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids16.40.120.127.254.280.3NA311021.300.2502.95
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids16.40.120.127.254.280.3NA311021.300.2502.95
Boiled RutabagasBoiled and Drained Rutabagas01.370.68122.61.7NA2500313043.333
White Sweet CornRaw White Sweet Corn01.160.359.94.40.32NA267039.500.411.743.02
Yellow Sweet CornRaw Yellow Sweet Corn52.30.90.3210.34.170.54NA244039.500.411.743.02
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids15.40.0770.371.931.050.38NA208017.700.462.33.15
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids00.20.487.344.080.29NA2970430NANA3.2
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids00.20.487.344.080.29NA2970430NANA3.2
Boiled Dishcloth GourdBoiled and Drained Dishcloth GourdNA0.410.382.324.470.88NA10705102.14153.2
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob00.930.378.071.331.2NA165025.50NANA3.24
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob640.930.378.071.331.2NA165025.500.432.133.24
Hawaii Mountain YamRaw Hawaii Mountain YamNA0.760.143.63.231.34NA104019.401.5710.43.3
Canned Onions with LiquidsCanned Onions Solids and Liquids00.840.161.62.553.6NA263011301.845.263.42
Baked White PotatoesBaked Whole White Potatoes5.430.260.238.32.11.15NA207068.500.2214.73.48
Sweet PotatoRaw Sweet Potato41220.450.353.244.651.2106401401.510.53.55
ButterburRaw Butterbur1070.710.717.141.143.43NA357011250NANA3.57
Boiled EggplantBoiled and Drained Eggplant28.61.10.298.571.071.23NA200018.605.8641.43.57
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn45.50.180.423.941.40.83NA286041.60NANA3.57
CarrotsRaw Carrots101830.80.71123.331.72723207208.051613.66
Boiled CabbageBoiled and Drained Cabbage871.330.835.43.82.43NA652081503.0423633.7
Ginger RootRaw Ginger Root00.160.214.71.271NA68.8031.301.630.633.75
White PotatoesRaw Whole White Potatoes00.510.257.722.041.47NA13006600.07211.63.77
EppawRaw Eppaw00.370.413.90.59NA80043.30NANA3.83
Baked Sweet PotatoSweet Potato Baked in skin, flesh only53390.590.598.264.91.613.333.3010903.9412.83.83
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.331.513.4321.4NA18802.68250003.93
ParsnipsRaw Parsnips00.60.334.6740.6NA447011309.931503.93
Baked Red PotatoesBaked Whole Red Potatoes5.750.410.299.171.961.2NA155072.400.46164.02
Boiled SalsifyBoiled and Drained Salsify00.411.272.92.031.6NA11003401.42.24.04
Sweet OnionsRaw Sweet Onions00.640.312.081.532.03NA359NA7500.314.74.06
Boiled ParsnipsBoiled and Drained Parsnips00.580.365.14.140.65NA40809207.047.044.1
Boiled TurnipsBoiled and Drained Turnips00.610.526.83.231.52NA205026400.452.274.1
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids55.60.230.465.082.450.39NA254036.50NANA4.2
SalsifyRaw Salsify00.491.343.052.261.7NA159048.80NANA4.27
Jalapeno PeppersRaw Jalapeno Peppers9310.691.2225.437.22NA46602045061.73194.3
Boiled Burdock RootBoiled and Drained Burdock Root00.220.331.821.6NA114014.802.611.44.38
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids21200.120.181.571.860.292.43705005.32124.4
Boiled Oriental RadishesBoiled and Drained Oriental Radishes000.684.43.351.1NA5000444008.824.4
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids21180.130.262.561.850.292.2539.305905.311.84.5
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.540.838.758.52.46NA375016702.9984.6
EggplantRaw Eggplant200.780.74135.621.68NA44004406704.6
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash33330.70.475.574.951.7NA16701080216.74.67
Microwaved White MushroomsMushrooms, white, microwaved00.866.1676.4280.7NA22900157004.7
Root WasabiRaw Root Wasabi9.170.60.523.40.931.26NA82.601920NANA4.72
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin51780.370.313.543.821.19.0839.5084.206.2144.74
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash53.80.40.377.021.250.51NA177031.700.9714.54.8
Stir-Fried White MushroomsMushrooms, white, stir-fried01.858.976.7280.81NA38500154004.8
Maitake MushroomsRaw Maitake Mushrooms02.353.91064.350.952633900181130.1604.84
Boiled CarrotsBoiled and Drained Carrots121710.940.639.23.32.2NA200051.4014.71964.86
Drumstick PodsRaw Drumstick Pods540.7218.3810.71.62NA595019050NANA4.86
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack21920.20.314.072.871.048.7493014505.5124.9
Hubbard Winter SquashRaw Hubbard Winter Squash8500.880.56.2551.93NA20001380216.35
Spaghetti Winter SquashRaw Spaghetti Winter Squash970.60.2915.35.81.63NA19403402.114.55
Yardlong BeanRaw Yardlong Bean4571.141.174.360.590.26NA66002000NANA5
Yautia Raw Yautia 00.490.23.41.071.2NA86.7026.50NANA5
Frozen SuccotashFrozen Succotash, Unprepared700.470.397.41.40.54NA226045.70NANA5.05
Red PotatoesRaw Whole Red Potatoes00.580.228.221.2NA129061.400.07120.75.2
PotatoesRaw Whole Potatoes00.530.216.91.91.94NA97012800.065135.26
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids800.150.536.332.980.65NA227058.70NANA5.27
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions00.410.452.51.771.23NA232046.400.185.365.36
TurnipsRaw Turnips00.710.547.143.571.6NA268037500.541.85.36
Russet PotatoesRaw Whole Russet Potatoes00.520.216.551.92.2NA88.603600.06311.45.44
Burdock RootRaw Burdock Root00.0690.212.12.231.67NA16002102.64115.56
Vitamins in Top 100 Whole Spices & Vegetables with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in whole spices & vegetables , sorted by least amount of Iron per 500 calories.
Top 5 whole spices & vegetables with least amount of iron per 500 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Sauteed Yellow Onions
- Frozen Sweet Potato Puffs, Unprepared
- Sauteed Green Sweet Peppers