Boiled Fruit ChayoteBoiled and Drained Fruit Chayote1631.38NA2.751502.1NA36321633.7512.53.8811680
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.710540
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach13501.42NA17.37246.33NA441266548.58564.327850
Frozen SpinachUnprepared Frozen Spinach13341.5NA19.67767.3NA5073579627665.89330
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.50.004
Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.493210.004
Hyacinth-Young beansRaw Hyacinth-Young beans3260.31NA4.832611.34NA32016439.8132.45730.007
Boiled Hyacinth-Young beansBoiled and Drained Hyacinth-Young beans2460.29NA4.562521.26NA29415729.6122.285210.012
Irishmoss SeaweedRaw Irishmoss Seaweed4410.91NA54.58822.27NA9613864.3410124980.012
PumpkinRaw Pumpkin2421.47NA9.231381.44NA50839233.4611.53.710570.023
Boiled Drumstick PodsBoiled and Drained Drumstick Pods1670.65NA3.753502NA40838085.833583.57370.025
Boiled PumpkinBoiled and Drained Pumpkin2251.37NA8.551351.34NA45034503153.4514050.03
Laver SeaweedRaw Laver Seaweed6002.26NA15.4178.47NA4973051641197290.034
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers7402NA17.6500NANA680212014120219040.04
Pumpkin FlowersRaw Pumpkin Flowers780NANA14480NANA980346014100NA19030.04
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.052700.045
Boiled Lotus RootBoiled and Drained Lotus Root1180.99NA4.11001NA35516502.732051.53700.045
Lotus RootRaw Lotus Root1821.04NA4.7931.06NA40522542.841621.63210.057
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.641120.06
Wakame SeaweedRaw Wakame Seaweed10001.9NA14.57139.33NA5333334.6758132.535330.067
Cooked TaroCooked Taro no Salt380.42NA1.5263.40.95NA16110231.931.70.571350.068
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves6141.9NA45.75435.07NA11296257131142.8613220.071
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids45.20.4NA1.48780.99NA706744.526660.953290.074
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves7550.43NA11.61704.34NA33517204.5452.454080.075
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1530.27NA4.6373.71.3NA11611163.710.50.894340.084
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt1460.28NA4.4669.21.33NA10810233.8515.40.926750.085
Microwaved PotatoesWhole Microwaved Potatoes31.40.95NA3.54770.83NA30012771.14231.032060.091
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.286680.098
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.552270.099
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt3080.49NA4.52181.3NA20321303.75300.986590.11
Cooked Tree FernCooked Tree Fern no Salt601.5NA1.237.54.04NA3037.56.7537.52.336650.11
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips3711.77NA98294.73NA67953127.941152.657830.11
Butternut Winter SquashRaw Butternut Winter Squash3200.48NA4.672271.35NA22023473.3326.715760.11
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt29.30.47NA1.5736.61.04NA14618113.3441.172820.11
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt17.20.651701.07760.48NA15213071.0313.81.032650.11
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids240.6NA5.2300.97NA1147084.2482.285190.11
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2290.46NA4.942291.3NA23823213.5326.50.977910.11
Boiled CabbageBoiled and Drained Cabbage6260.22132.21962.67NA43025577.831042.612070.12
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt2360.46NA52301.3NA24123413.7521.40.914440.12
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.986580.12
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.12980.12
Boiled TurnipsBoiled and Drained Turnips4500.027NA2.451230.97NA35524142.732181.6412760.12
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids50.80.54NA1.969.21NA78.55314.66881.23780.12
PotatoesRaw Whole Potatoes46.80.43NA3.1689.60.6NA22216561.5623.41.173090.12
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1050.55NA1.62632NA13211311.8240.92210.13
TurnipsRaw Turnips3210.91NA3.21181.44NA28920467.57182.99840.13
Baked Russet PotatoesBaked Whole Russet Potatoes570.341433.38950.72NA22417371.5844.21.12350.13
Dried Oriental RadishesRadishes, oriental, dried6961.8NA7.451880.6NA22638680.773082.3621.80.13
Baked PotatoesWhole Baked Potatoes48.40.38NA3.5900.71NA22617261.332.31.162420.14
White PotatoesRaw Whole White Potatoes390.5NA2.26910.63NA27017701.369.61.263550.14
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli3540.36NA6.541392.4NA52515217.511839720.14
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli5460.46NA6.542143.5NA589192920.42573.29720.14
Kelp SeaweedRaw Kelp Seaweed11720.91NA208441.4NA2936214.916268.65690.14
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.630.14
Onions FlakesDry Onions Flakes2210.36NA1.33791.2NA26013944.3181.623.380.15
Boiled Yardlong BeanBoiled and Drained Yardlong Bean2810.3NA6.262681.3NA36418519.5725.52.35580.15
ShallotsRaw Shallots1540.37NA587.51.2NA25013925501.673330.15
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.621890.16
Pumpkin LeavesRaw Pumpkin Leaves6162.1NA356005.6NA1642688414.21743.1614670.16
Dried ShallotsFreeze-dried Shallots1580.37NA5.1789.71.22NA25514224.9511.661.720.16
Baked White PotatoesBaked Whole White Potatoes32.60.41NA2.1880.62NA24517741.63231.142460.16
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.611770.16
ParsnipsRaw Parsnips1440.48NA2.361162.24NA28415007.2402.363180.16
Potato SkinRaw Potato Skin1552.2NA16.81193.1NA19721361.5551.71.84310.17
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt164.8NA2.36751.1NA15562713321.47.134470.17
Baked Red PotatoesBaked Whole Red Potatoes310.6NA2.4970.6NA2481879NA41.41.382640.17
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.23650.17
Boiled ParsnipsBoiled and Drained Parsnips1560.58NA2.451231.24NA29215517.242.31.13390.17
Canned Summer Squash, Zucchini, Italian StyleSquash, summer, zucchini, italian style, canned1761NA7.031452.5NA30028344.1438692.79370.18
Boiled Burdock RootBoiled and Drained Burdock Root1670.3NA2.631330.92NA31712273.0713.61.32580.18
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 4800.52NA52201.32NA26034004401419060.18
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans960.16NA51000.91NA18511962.61541.281070.18
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1020.17NA5.31060.96NA20613342.651621.36980.19
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.857920.19
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.43470.19
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA430853010277029140.19
CauliflowerRaw Cauliflower2640.47125.041801.86NA52835887.23603.2411050.19
White Gourd-flowered Raw White Gourd-flowered 5570.56NA4.32361.4NA27932144.3431520470.19
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes32.30.36NA3.8850.80.85NA12013250.92921.153820.19
Boiled Red CabbageBoiled and Drained Red Cabbage4340.56NA6.831762.3NA341271023.82902.69400.2
Hearts Of PalmRaw Hearts Of Palm471.7NA4.426NANA36547111.8336.59.731810.2
Cooked Frozen OnionsBoiled and Drained Frozen Onions2890.26NA3.6485.70.43NA21.410824.385.70.969880.2
CabbageRaw Cabbage4800.23125.641441.9283.331220403.62162.1611060.2
Frozen Whole OnionsFrozen Whole Onions, Unprepared3090.43NA3.9485.71.07NA19712173.4385.71.037730.21
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.972340.21
Boiled SpinachBoiled and Drained Spinach17742.2749346.6113512NA730607819.69139.911900.22
KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.3310110.22
Mustard GreensRaw Mustard Greens12781.83NA18.2356NANA6444267102222.7810080.22
Yellow Snap BeansRaw Yellow Snap Beans3580.67NA102422.07NA36820235.8582.328740.22
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage3750.65NA4.753001.9NA41323008.753002.8811500.23
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus8100.32NA204502.15NA630426013.518302.413940.23
Boiled KohlrabiBoiled and Drained Kohlrabi2591.37NA4.141971.47NA46635178.282173.29340.23
Yambean Raw Yambean 950.38NA4.74950.47NA14211845.5331.61.267110.23
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt1800.432637.31804.1NA1501590114303.49130.23
Burdock RootRaw Burdock Root1710.32NA3.331580.97NA21312832.9211.383340.23
Savoy CabbageRaw Savoy Cabbage3890.69NA4.443112NA467255610311310110.23
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack72.50.46NA2.9372.51.5NA16210292.31750.592510.23
OkraRaw Okra7450.99NA5.645187.16NA55527186.3663.65.278140.24
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids2660.48NA4.9950.48NA15013984.7714802.665990.24
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids50.60.42NA2.7441.7NA916242.36980.642610.24
Minerals in Top 100 Whole Vegetables with the lowest Omega 6 content per 300 kcal
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by least amount of Omega 6 per 300 calories.
Top 5 whole vegetables with least amount of omega 6 per 300 calories are:
- Boiled and Drained Fruit Chayote
- Raw Agar Seaweed
- Boiled and Drained Chopped Or Leaf Frozen Spinach
- Unprepared Frozen Spinach
- Dried Agar Seaweed