SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA252NA274
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA335NA431
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187
Hash Brown PotatoesHome prepared Hash Brown Potatoes26.40.5501.04660.47NA13210870.946450.8989
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared93NANA1.05NANANANA584NA512NA145
Sauteed Yellow OnionsOnions, yellow, sauteed81.30.069NA1.136.60.41NA134541NA48.80.85325
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes390.26NA1.23640.42NA18011321.1434.20.87128
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared177NANA1.24NANANANA770NA776NA196
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.2
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed34.50.073NA1.334.50.27NA64.75782.673.30.26356
Frozen Potato PuffsFrozen Potato Puffs, Unprepared36.50.21NA1.32450.31NA1806940.8412020.73176
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.54
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)3350.15NA1.3738.50.36NA99549025110.66419
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes27.8NANA1.5NANANANA1380NA926NA201
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated36.50.2116.41.544.30.33NA2197471.0412060.78155
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil20.70.22NA1.53660.46NA2521455NA1591.3104
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3282.1NA1.63844.53NA86422682.4568.4269
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes380.23NA1.7930.23NA2201551191090.999.3
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids15.60.24NA1.7860.44NA320906NA12732.2647
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved220.24NA1.731110.57NA4201221NA17.72.35303
KetchupCatsup74.30.4274.81.7364.40.42NA12913913.4744900.84339
Low Salt KetchupLow sodium Ketchup74.30.42NA1.7364.40.42NA12913913.47990.84339
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed26.30.064NA1.77450.43NA86.5726NA790.56297
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt28.71.12841.81260.79NA25321781.72231.72442
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared890.141071.8270.58NA953684.654770.799
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt46.50.97NA1.81160.81NA23319071.74291.57450
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.3
Baked Potato FleshBaked Potatoes Flesh no Salt271.16NA1.91340.87NA26921021.6271.56405
Cooked Tree FernCooked Tree Fern no Salt1002.53NA262.56.74NA5062.511.362.53.881108
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids22.40.25NA2970.5NA3439855.2215302.4608
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids22.40.25NA2970.5NA3439854.4815302.4608
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt251.2NA2.051250.85NA54520552351.65368
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack270.151892.11010.46NA2708042.717643.8529
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes30.60.32NA2.171.40.54NA2821388NA78.21.2227
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.5
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained250.23NA2.21190.79NA3569194.3831.32.5480
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes35.70.4NA2.277.40.63NA28913420.6951.13183
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared43.2NANA2.22NANANANA1176NA1173NA204
YokanYokan, prepared from adzuki beans and sugar520.056NA2.2334.60.27NA7786.54.421600.1368
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt60.30.66NA2.2477.61.6NA2112888334.50.86302
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven560.13NA2.2630.80.63NA129223106700.7684
YamRaw Yam720.75NA2.3891.7NA23334582.97381295
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared34.8NANA2.33NANANANA829NA1051NA167
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared22.70.2832.331020.72NA39812103.98172.1426
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn15.60.26NA2.341350.87NA40111351.045.23.23382
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes490.59NA2.3583.30.55NA22811592.941051.35152
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 22.70.2832.41020.7NA39812103.98172.16426
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)16.40.43NA2.416.40.061NA49131073.80.33267
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.03315
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids75.30.66NA2.471301.65NA11611237.5311101.58549
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt180.06NA2.534.50.43NA1448090.99200.6253
Cooked TaroCooked Taro no Salt63.40.71NA2.541061.6NA26817043.17530.95225
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes17.30.062NA2.5434.60.44NA1488270.969420.6396
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt48.80.79NA2.62611.73NA24430185.5731.95470
OnionsRaw Onions2880.4913.82.631251.6NA36318256.25502.131114
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added210.36NA2.641180.27NA3549314.17213.7547
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added210.36NA2.641180.27NA3549312.78213.7547
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack210.361942.641180.47NA3549312.7818133.7547
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added31.60.3NA2.661460.42NA40511774.43192.9485
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack31.60.3NA2.661460.42NA40511774.4317222.9485
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added31.60.3NA2.661460.42NA40511774.43192.9485
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack31.60.3NA2.661460.42NA40511774.4317222.9485
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1750.92NA2.71053.33NA22018853401.5369
Frozen Potato WedgesPotato wedges, frozen58NANA2.773.6NANA3371527NA1901.43265
Boiled OnionsBoiled and Drained Onions2500.76NA2.731251.74NA39818866.8342.4998
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.9567
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1930.92NA2.761153.46NA23419013.1331.31.6390
Boiled White Sweet CornBoiled and Drained White Sweet Corn10.30.29NA2.841601.1NA47412994.1215.52.8375
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes35.70.37NA2.861130.83NA417253017.32502.26463
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained18.50.3NA2.91730.96NA48814384.326.173.9475
Dried Shiitake MushroomsMushrooms, shiitake, dried18.68.72NA2.92232NA497259178221316
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids32.80.231482.951230.67NA37711154.115983.2677
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids32.80.231482.951230.67NA37711154.1983.2677
Boiled RutabagasBoiled and Drained Rutabagas3000.48NA31671.6NA683360011.783.321526
White Sweet CornRaw White Sweet Corn11.60.31NA3.022150.94NA51715703.587.22.6442
Yellow Sweet CornRaw Yellow Sweet Corn11.60.31NA3.022150.95NA51715703.587.22.67442
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.60.12NA3.14.270.14NA45.614.211.314.20.5819
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids84.60.89NA3.151151.7NA1318857.711462630
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids31.30.44NA3.21250.26NA39812814.7942.8635
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids31.30.441413.21250.26NA39812814.716642.8635
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd80.40.76NA3.21792NA27740451.81881.5753
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob160.24NA3.241540.76NA39913353.7221.33.35389
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob160.24NA3.241540.76NA39913353.7221.33.35389
Hawaii Mountain YamRaw Hawaii Mountain Yam1940.82NA3.389.61.8NA25431195.22972608
Sweet Pickle relishPickle relish, sweet11.50.33NA3.3519.20.058NA5496031190.54239
SILK Peach soy yogurtSILK Peach soy yogurt936NANA3.4NANANANANANA79.8NA406
SILK Strawberry soy yogurtSILK Strawberry soy yogurt936NANA3.4NANANANANANA79.8NA410
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated230.4658.73.450.50.7NA14911010.921030.94121
Canned Onions with LiquidsCanned Onions Solids and Liquids11841.45NA3.421582.7NA73729217.997637.632476
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased230.46NA3.4352.30.7NA15011050.981050.95218
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared20.40.26NA3.471630.81NA44415004.125.53.57366
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared20.40.26NA3.471630.81NA44415004.125.53.57366
Baked White PotatoesBaked Whole White Potatoes54.30.69NA3.481471.03NA40829572.7381.9410
Sweet PotatoRaw Sweet Potato1740.88NA3.551451.5NA27319593.53201.74449
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.14242
Minerals in Top 100 Vegetables & Legumes with the lowest Iron content per 500 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 500 calories.
Top 5 vegetables & legumes with least amount of iron per 500 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes