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
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed20.70.044NA0.7820.70.16NA38.83471.55440.16214
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
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
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt280.58NA1.169.80.49NA14011441.0517.40.94270
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
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
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared21NANA1.4NANANANA497NA630NA100
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
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids45.20.4NA1.48780.99NA706744.526660.95329
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
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
Boiled OnionsBoiled and Drained Onions1500.46NA1.64751.04NA23911324.120.51.43599
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
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
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
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
Baked White PotatoesBaked Whole White Potatoes32.60.41NA2.1880.62NA24517741.63231.14246
Boiled EggplantBoiled and Drained Eggplant51.40.51NA2.14940.97NA12910540.868.571.03769
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn430.69NA2.143.92.5NA2307132.349551.68305
Boiled CabbageBoiled and Drained Cabbage6260.22132.21962.67NA43025577.831042.61207
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1270.54NA2.3901.66NA18015830.671201.07253
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt164.8NA2.36751.1NA15562713321.47.13447
PoiPoi430.44NA2.3664.30.99NA1044901.88320.59192
Baked Red PotatoesBaked Whole Red Potatoes310.6NA2.4970.6NA2481879NA41.41.38264
Boiled SalsifyBoiled and Drained Salsify2070.31NA2.4379.40.93NA24712492.6570.61.32357
Boiled ParsnipsBoiled and Drained Parsnips1560.58NA2.451231.24NA29215517.242.31.1339
Boiled TurnipsBoiled and Drained Turnips4500.027NA2.451230.97NA35524142.732181.641276
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids52.40.52NA2.52901.74NA2627762.8610522.4390
Boiled Burdock RootBoiled and Drained Burdock Root1670.3NA2.631330.92NA31712273.0713.61.3258
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids47.20.46NA2.6433.31.7NA69.45362.221080.44201
Boiled Oriental RadishesBoiled and Drained Oriental Radishes3001.8NA2.651590.58NA424502912.42292.31677
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids50.60.42NA2.7441.7NA916242.36980.64261
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote1631.38NA2.751502.1NA36321633.7512.53.881168
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1000.47NA2.81301.26NA14021403501911
Microwaved White MushroomsMushrooms, white, microwaved51.43.17NA2.831200.55NA108941831541466.26759
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1070.37NA2.84711.05NA1269080.791070.79316
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash48.40.19NA2.87740.9NA2268551.941451.45239
Stir-Fried White MushroomsMushrooms, white, stir-fried463.36NA2.91270.54NA121245691601386.581051
Boiled CarrotsBoiled and Drained Carrots2570.154072.985.71.33NA257201464971.7773
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids200.24NA3.161000.17NA2486122.413881.48310
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions1710.2NA3.264.30.76NA20411574.31290.75988
Baked Russet PotatoesBaked Whole Russet Potatoes570.341433.38950.72NA22417371.5844.21.1235
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts1860.24NA3.431291.47NA40020714.31071.7620
Canned Carrot JuiceCarrot juice, canned1800.35NA3.451050.98NA31521904.54951.35667
Cooked ArtichokesBoiled and Drained Artichokes1190.72NA3.452381.27NA41316191.133402.26476
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 3960.41NA3.461611.77NA15812937.7312.43.2233
Baked PotatoesWhole Baked Potatoes48.40.38NA3.5900.71NA22617261.332.31.16242
Microwaved PotatoesWhole Microwaved Potatoes31.40.95NA3.54770.83NA30012771.14231.03206
Baked Winter SquashBaked All Varieties Winter Squash1780.66NA3.571051.5NA15419543.248.11.8723
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes36.60.361603.640.20.53NA17210431.180.50.77288
Cooked Frozen OnionsBoiled and Drained Frozen Onions2890.26NA3.6485.70.43NA21.410824.385.70.96988
Cooked Frozen ArtichokesBoiled and Drained Frozen Artichokes1400.41NA3.732071.82NA40717601.333532.4577
Boiled ButterburBoiled and Drained Butterbur22132.2NA3.753005.85NA2631327533.81503.383626
Boiled Drumstick PodsBoiled and Drained Drumstick Pods1670.65NA3.753502NA40838085.833583.5737
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables1150.38NA3.81021.75NA2357801.41622.26384
Boiled OkraBoiled and Drained Okra10501.16NA3.84914NA43618415.45825.861262
Canned Vegetable Juice CocktailVegetable juice cocktail, canned1910.93NA3.81501.1NA25925232.7323051.641283
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes32.30.36NA3.8850.80.85NA12013250.92921.15382
Canned Mashed Sweet PotatoSweet potato, canned, mashed890.83NA3.9571.32.93NA1546242.382230.62219
Boiled SuccotashBoiled and Drained Succotash44.30.47NA3.971382NA30510701.5744.31.64178
Minerals in Top 100 Cooked Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by least amount of Iron per 300 calories.
Top 5 cooked vegetables with least amount of iron per 300 calories are:
- Home prepared Hash Brown Potatoes
- Frozen Crosscut French Fried Sweet Potatoes, Unprepared
- Sauteed Yellow Onions
- Pan Fried In Canola Oil Frozen Hash Brown Potatoes
- Sauteed Green Sweet Peppers