Asian PearsRaw Asian Pears00.0130.0140.310.0990.031NA11.305.400.176.380
White GrapefruitRaw White Grapefruit2.830.0520.0280.380.40.061NA14047.200.1800.085
Chinese WaterchestnutsRaw Chinese Waterchestnuts00.20.281.40.680.46NA22.705.6701.70.430.085
Apples no SkinRaw Apples without skin2.830.0270.040.130.10.052NA005.6700.0710.850.099
CarambolaRaw StarFruit4.250.020.0230.520.550.024NA17048.800.2100.11
Pink GrapefruitRaw Pink and Red Grapefruit82.20.0610.0440.290.370.075NA18.4044.200.1800.11
Lemon JuiceRaw Lemon Juice00.0340.0210.130.190.065NA28.305500.2100.11
GrapefruitRaw Grapefruit65.20.0510.0280.350.40.06NA14048.800.1800.13
Lime JuiceRaw Lime Juice2.830.0350.0210.20.170.054NA14042.500.310.850.13
Valencia OrangesRaw Valencia Oranges170.120.0570.390.350.089NA55.3068.70NANA0.13
Florida OrangesRaw Florida Oranges15.60.140.0570.570.350.072NA24063.800.2600.13
ButterburRaw Butterbur4.250.0280.0280.280.0450.14NA14044.70NANA0.14
OrangesRaw Oranges15.60.120.0570.40.350.085NA42.5075.400.2600.14
PummeloRaw Pummelo00.0480.0380.31NA0.051NANA086.5NANANA0.16
ApplesRaw Apples with skin4.250.0240.0370.130.0860.058NA4.2506.5200.263.10.17
LongansRaw LongansNA0.0440.20.43NANANANA0119NANANA0.18
Navel OrangesRaw Navel Oranges170.0960.0720.60.370.11NA48083.800.2100.18
ClementinesRaw ClementinesNA0.120.0430.90.210.11NA34NA6900.2800.2
FeijoaRaw Feijoa00.0090.0260.420.330.095NA32.6046.6NA0.234.960.2
Bosc PearsRaw Bosc Pears1.40.0170.0330.220.0810.03NA9.92NA3.97NA0.177.370.21
Japanese PersimmonsRaw Japanese Persimmons1150.0430.0280.14NA0.14NA11.3010.601.033.70.21
Japanese PersimmonsRaw Japanese Persimmons1150.0430.0280.14NA0.14NA11.3010.601.033.70.21
Japanese PersimmonsRaw Japanese Persimmons1150.0430.0280.14NA0.14NA11.3010.601.033.70.21
Japanese PersimmonsRaw Japanese Persimmons1150.0430.0280.14NA0.14NA11.3010.601.033.70.21
TangerinesRaw Tangerines480.0820.0510.530.310.11NA22.703800.2800.21
MangosRaw Mangos76.50.040.0540.950.280.17NA61051.601.285.950.23
Honeydew MelonsRaw Honeydew Melons4.250.0540.0170.590.220.12NA27025.500.0284.10.24
PlumsRaw Plums240.040.0370.590.190.041NA7.1013.500.379.070.24
Frozen BlueberriesBlueberries, frozen, unsweetened2.830.0450.0520.740.180.084NA9.9203.5400.6823.20.26
PearsRaw Pears1.40.0170.0370.230.0690.041NA9.9206.100.176.240.26
Java-plumRaw Java-plum00.0090.0170.37NA0.054NANA020.3NANANA0.27
Bartlett PearsRaw Bartlett Pears1.40.0170.0370.230.060.037NA8.5NA6.24NA0.175.40.27
Red Anjou PearsRaw Red Anjou Pears1.40.0170.040.230.0750.055NA9.92NA7.37NA0.176.950.27
CeleryRaw Celery310.030.0810.450.350.1NA5104.400.3841.50.28
White Gourd-flowered Raw White Gourd-flowered NA0.0410.0310.450.220.057NA8.5014.30NANA0.28
Pink Grapefruit JuiceRaw Pink Grapefruit Juice310.0570.0280.280.270.062NA140540NANA0.28
White Grapefruit JuiceRaw White Grapefruit Juice1.40.0570.0280.280.270.062NA1405400.3100.28
Fresh Orange juiceRaw Orange juice140.130.0430.570.270.057NA42.507100.0570.140.28
Tangerine JuiceRaw Tangerine Juice18.40.0850.0280.140.180.06NA7.104400.1800.28
WatercressRaw Watercress2270.130.170.280.440.18NA12.806101.43540.28
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1.400.10.330.170.11NA440.11229028.650.3
Cantaloupe MelonsRaw Cantaloupe Melons2400.0580.0271.040.150.1NA29.805200.0713.540.3
OnionsRaw Onions00.0650.0380.160.170.17NA27010.500.0280.570.3
Peeled CucumberRaw Peeled Cucumber5.670.0440.0350.0520.340.072NA2004.5400.04310.20.31
Strawberry GuavasRaw Strawberry Guavas7.10.0430.0430.85NANANANA052.4NANANA0.31
CranberriesRaw Cranberries4.250.0170.0280.140.420.081NA1.402001.877.10.33
EggplantRaw Eggplant1.40.0550.0520.920.40.12NA3103.100.434.960.33
JackfruitRaw Jackfruit7.10.150.0781.30.330.47NA34019.4NA0.48NA0.33
Sweetened Dried MangoMango, dried, sweetened950.0880.122.83NA0.47NA9606005.718.70.33
Witloof ChicoryRaw Witloof Chicory1.40.0880.0380.230.210.06NA52.403.970NANA0.34
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple5100.192.07NA0.071NA9.92042.200.0140.570.34
Green Anjou PearsRaw Green Anjou Pears1.40.0140.0310.210.0610.037NA12.8NA6.24NA0.176.10.34
WatermelonRaw Watermelon39.70.0470.030.250.310.064NA4.25011.500.0710.140.34
PapayasRaw Papayas66.60.0330.0380.510.270.054NA52.4086.300.433.70.35
Peaches, YellowRaw Yellow Peaches22.70.0340.0441.140.220.035NA5.6709.3601.033.70.35
Jalapeno PeppersRaw Jalapeno Peppers76.50.0570.0991.80.450.59NA38.3016805.0726.20.35
Traditional PineappleTraditional Raw Pineapple4.250.110.0410.670.270.15NA15.6NA240NA0.990.35
BananasRaw Bananas4.250.0440.10.940.470.52028.3012.300.140.710.37
Muscadine GrapesRaw Muscadine Grapes4.25NA2.13NANANANA2.83NA9.2NANANA0.37
GuavasRaw Common Guavas440.0950.0571.540.640.16NA69.5032401.033.70.37
Sweet OnionsRaw Sweet Onions00.0580.0280.190.140.18NA32.6NA6.800.0280.430.37
CassavaRaw Cassava1.40.120.0681.20.150.12NA38.302900.272.70.38
CherimoyaRaw Cherimoya00.140.190.910.490.36NA32.6018NA0.38NA0.38
TomatoesRaw Ripe Red Tomatoes59.50.0520.0270.840.130.110.6621.3019.400.77110.38
BlueberriesRaw Blueberries4.250.0520.0580.590.180.0740.438.5013.700.8127.40.4
CucumberRaw Whole Cucumber7.10.0380.0470.140.370.0571.369.9203.9700.04323.20.4
LoquatsRaw Loquats1080.0270.0340.26NA0.14NA2001.4NANANA0.4
NectarinesRaw Nectarines240.0480.0381.60.260.035NA7.107.6501.13.10.4
Extra Sweet PineappleRaw Extra Sweet Pineapple4.250.110.0470.720.310.16NA27NA8000.0280.990.4
American Type GrapesRaw American Type Grapes7.10.130.0810.430.0340.16NA5.6705.6700.2720.70.41
Coconut WaterCoconut Water (liquid From Coconuts)00.0430.0810.110.0610.045NA4.2503.40000.41
PineappleRaw Pineapple4.250.110.0450.710.30.16NA25.5067.800.0280.990.41
CarrotsRaw Carrots11840.0940.0821.40.390.23.152708.3600.9418.70.43
Maitake MushroomsRaw Maitake Mushrooms00.210.349.330.380.07946.229.80015920.01400.43
PomegranatesRaw Pomegranates00.0950.0750.420.530.11NA54014.500.8523.20.43
Prickly PearsRaw Prickly Pears2.830.020.0850.65NA0.085NA8.5020NANANA0.43
TurnipsRaw Turnips00.0570.0430.570.280.13NA21.3029.800.0430.140.43
Napa CabbageRaw Chinese Napa Cabbage22.70.0570.0710.570.150.33NA112038.300.17610.44
GooseberriesRaw Gooseberries21.30.0570.0430.430.410.11NA8.5039.3NA0.52NA0.44
Green KiwifruitRaw Green Kiwifruit5.670.0380.0350.480.260.089NA35.4013102.07570.44
LitchisRaw Litchis00.0160.0920.85NA0.14NA20010100.0990.570.44
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV00.0840.186.371.60.21NA39.70.071016090.02800.44
Portabella MushroomsRaw Portabella Mushrooms00.0840.186.371.60.21NA39.70.0710140.02800.44
Spaghetti Winter SquashRaw Spaghetti Winter Squash8.50.0520.0261.350.510.14NA1702.9800.181.280.44
Red Sour CherriesRaw Red Sour Cherries910.0430.0570.570.20.062NA11.301400.0992.980.45
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared2.830.0430.0380.210.140.11NA2404.680NANA0.47
Fruit ChayoteRaw Fruit Chayote00.0350.0410.670.350.11NA13201100.175.80.48
Casaba MelonsRaw Casaba Melons00.0210.0440.330.120.23NA11.303100.0713.540.48
Green Sweet PeppersRaw Green Sweet Peppers25.50.0810.040.680.140.32014011400.5210.50.48
RadishesRaw Radishes00.0170.0550.360.230.1NA35.4021001.840.48
Summer SquashRaw All Varieties Summer Squash140.0680.20.690.220.31NA4102400.174.250.5
Sweet CherriesRaw Sweet Cherries4.250.0380.0470.220.280.069NA5.6709.9200.0992.980.51
CrabapplesRaw Crabapples2.830.0430.0280.14NANANANA011.3NANANA0.51
Drumstick PodsRaw Drumstick Pods5.670.0750.10.881.130.17NA62.402000NANA0.51
Dishcloth GourdRaw Dishcloth GourdNA0.0710.0850.570.310.061NA9.9201700.140.990.51
Red Or Green GrapesRaw Red Or Green Grapes4.250.0980.0990.270.0710.12NA2.8304.5400.2720.70.51
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow66.600.143.18NA0.085NA11.3025.800.0140.570.51
FigsRaw Figs9.920.0850.0710.570.430.16NA8.502.8300.166.660.52
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened200.0180.050.930.190.026NA4.25013400.883.10.52
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin140.0640.130.640.290.23NA34025.400.176.10.52
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in raw fruits, nuts & vegetables , sorted by least amount of Iron per 5 ounces.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 5 ounces are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw Apples without skin
- Raw StarFruit