SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA151NA165
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA201NA259
Vanilla ExtractVanilla extract11.50.075NA0.1312.50.24NA6.2515409.380.1154.8
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol00.029NA0.166.330.61NA28124NA5.060.07681.6
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol160.016NA0.275.360.005NA000160.054458
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.4597
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.55
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.13158
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.92158
Distilled VinegarVinegar, distilled1000.1NA0.516.70.92NA66.733.38.3333.30.171580
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.8
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
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
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
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
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Glazed WalnutsNuts, walnuts, glazed42.6NANA0.77NANANANA139NA268NA3.77
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed20.70.044NA0.7820.70.16NA38.83471.55440.16214
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
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
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
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
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1971.26NA0.962302.7NA51813611.4433.65.04161
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.58
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.84
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
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
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.47
KetchupCatsup44.60.25451.0438.60.25NA77.28352.0826940.5203
Low Salt KetchupLow sodium Ketchup44.60.25NA1.0438.60.25NA77.28352.0859.40.5203
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.22
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
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
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.79
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.76
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.6
Baked Potato FleshBaked Potatoes Flesh no Salt160.69NA1.1380.60.52NA16112610.97160.94243
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Cooked Tree FernCooked Tree Fern no Salt601.5NA1.237.54.04NA3037.56.7537.52.33665
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.940.35NA1.247.51.2NA87.6345NA180.88106
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
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.572
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
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.2
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.38
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared26NANA1.33NANANANA706NA704NA122
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
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
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
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
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals, vegetables, nuts, spices & legumes , sorted by least amount of Iron per 300 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with least amount of iron per 300 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Vanilla Extract
- Vanilla Extract Imitation with Alcohol
- Raw Chinese Waterchestnuts