SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA151NA165
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA201NA259
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Hash Brown PotatoesHome prepared Hash Brown Potatoes160.3300.6239.60.28NA79.26520.573870.5353.5
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared56NANA0.63NANANANA350NA307NA87
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes23.30.16NA0.7438.40.25NA1086790.6820.50.5276.6
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared106NANA0.75NANANANA462NA466NA117
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.73
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed20.70.044NA0.7820.70.16NA38.83471.55440.16214
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.44106
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.93
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)2010.092NA0.82230.21NA59.3330015070.4251
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.864207
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes16.7NANA0.89NANANANA828NA556NA120
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated220.129.840.9126.60.2NA1314480.637230.4793
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12.40.13NA0.9239.70.28NA151873NA950.7862.7
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1971.26NA0.962302.7NA51813611.4433.65.04161
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.58
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes230.14NA1.03560.14NA13293111.465.30.595.58
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids9.380.15NA1.0351.60.26NA192544NA7641.3388
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved13.30.14NA1.0466.40.34NA252733NA10.61.4182
KetchupCatsup44.60.25451.0438.60.25NA77.28352.0826940.5203
Low Salt KetchupLow sodium Ketchup44.60.25NA1.0438.60.25NA77.28352.0859.40.5203
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed15.80.038NA1.06270.26NA52435NA47.40.34178
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt17.20.651701.07760.48NA15213071.0313.81.03265
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt280.58NA1.169.80.49NA14011441.0517.40.94270
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.79
Baked Potato FleshBaked Potatoes Flesh no Salt160.69NA1.1380.60.52NA16112610.97160.94243
Cooked Tree FernCooked Tree Fern no Salt601.5NA1.237.54.04NA3037.56.7537.52.33665
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids13.40.15NA1.258.20.3NA2065913.139181.43365
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids13.40.15NA1.258.20.3NA2065912.79181.43365
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt150.71NA1.23750.51NA32712331.2210.99221
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack16.20.0891141.26610.28NA1624821.6210582.27317
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes18.40.19NA1.27430.32NA169833NA470.71136
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.89
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained150.14NA1.371.30.48NA2145512.6318.81.5288
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes21.40.24NA1.3246.40.38NA1738050.36570.68110
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.38
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared26NANA1.33NANANANA706NA704NA122
YokanYokan, prepared from adzuki beans and sugar310.033NA1.3420.80.16NA46522.65960.08141
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt36.20.39NA1.3446.60.96NA12717331.820.70.52181
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven33.70.079NA1.3618.50.38NA771346.14020.4650.4
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared21NANA1.4NANANANA497NA630NA100
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared13.60.1249.81.461.40.43NA2397262.410.21.26256
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn9.380.15NA1.481.30.52NA2416810.633.131.94229
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes29.40.35NA1.4500.33NA1376961.7663.20.8191
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 13.60.1249.81.4361.40.42NA2397262.410.21.3256
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)9.840.26NA1.459.840.037NA29.578.7044.30.2160
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids45.20.4NA1.48780.99NA706744.526660.95329
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt110.036NA1.520.70.26NA86.54860.545520.3732
Cooked TaroCooked Taro no Salt380.42NA1.5263.40.95NA16110231.931.70.57135
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes10.40.037NA1.5220.80.26NA894960.585650.3857.6
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt29.30.47NA1.5736.61.04NA14618113.3441.17282
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added12.50.22NA1.6710.16NA2135582.512.52.2328
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added12.50.22NA1.6710.16NA2135581.6712.52.2328
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack12.50.221171.6710.28NA2135581.6710882.2328
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added190.18NA1.687.30.25NA2437062.6611.41.75291
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack190.18NA1.687.30.25NA2437062.6610331.75291
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added190.18NA1.687.30.25NA2437062.6611.41.75291
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack190.18NA1.687.30.25NA2437062.6610331.75291
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1050.55NA1.62632NA13211311.8240.9221
Frozen Potato WedgesPotato wedges, frozen35NANA1.6344NANA202916NA1140.86159
Boiled OnionsBoiled and Drained Onions1500.46NA1.64751.04NA23911324.120.51.43599
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.21NA1.651450.5NA47022354341001.15340
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.97234
Boiled White Sweet CornBoiled and Drained White Sweet Corn6.20.18NA1.7960.66NA2857792.479.281.67225
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes21.40.22NA1.7680.5NA250151810.41501.36278
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained110.18NA1.741040.57NA2938632.63.72.33285
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.63
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids19.70.1488.51.7773.80.4NA2266692.469591.9406
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids19.70.1488.51.7773.80.4NA2266692.46591.9406
Boiled RutabagasBoiled and Drained Rutabagas1800.29NA1.81000.97NA41021607501.2915
White Sweet CornRaw White Sweet Corn6.980.19NA1.81290.56NA3109422.152.31.57265
Yellow Sweet CornRaw Yellow Sweet Corn6.980.19NA1.81290.57NA3109422.152.31.6265
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.5
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids50.80.54NA1.969.21NA78.55314.66881.2378
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids18.80.26NA1.92750.15NA2397692.856.31.7381
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids18.80.2684.41.92750.15NA2397692.89981.7381
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd48.20.46NA1.931071.2NA16624271.071130.91452
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob9.570.15NA1.95930.45NA2398012.2312.82234
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob9.570.15NA1.95930.45NA2398012.2312.82234
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.2365
Sweet Pickle relishPickle relish, sweet6.920.2NA211.50.035NA32.357.7018720.32143
SILK Peach soy yogurtSILK Peach soy yogurt562NANA2.04NANANANANANA48NA244
SILK Strawberry soy yogurtSILK Strawberry soy yogurt562NANA2.04NANANANANANA48NA246
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated13.80.2835.22.0530.30.42NA89.46610.55620.5672.8
Canned Onions with LiquidsCanned Onions Solids and Liquids7110.87NA2.05951.6NA44217534.7458584.581486
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased13.70.28NA2.0631.40.42NA906630.5962.70.57131
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared12.20.16NA2.1980.48NA2669002.4515.32.14220
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared12.20.16NA2.1980.48NA2669002.4515.32.14220
Baked White PotatoesBaked Whole White Potatoes32.60.41NA2.1880.62NA24517741.63231.14246
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.05270
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.3145
Minerals 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 minerals 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