SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA252NA274
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA335NA431
Vanilla ExtractVanilla extract190.13NA0.21210.4NA10.4257015.60.1991
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol00.049NA0.2710.51NA46.4207NA8.440.13136
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol26.80.027NA0.458.930.009NA00026.80.089764
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour5.60.056NA0.6130.70.26NA92676.15110.75161
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.9263
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.6264
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.850.28NA0.7730.81.37NA127100NA01.54264
Distilled VinegarVinegar, distilled1670.17NA0.8327.81.53NA11155.61455.60.282633
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.5286
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.3613
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
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
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Sauteed Yellow OnionsOnions, yellow, sauteed81.30.069NA1.136.60.41NA134541NA48.80.85325
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6
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
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.25207
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed34.50.073NA1.334.50.27NA64.75782.673.30.26356
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
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
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4
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
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.6197
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3282.1NA1.63844.53NA86422682.4568.4269
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.97
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.73
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
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
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.79
KetchupCatsup74.30.4274.81.7364.40.42NA12913913.4744900.84339
Low Salt KetchupLow sodium Ketchup74.30.42NA1.7364.40.42NA12913913.47990.84339
Almond pasteNuts, almond paste1880.5NA1.751420.93NA2823434.69.831.615.4
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
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
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1823.2NA1.81490.39NA3692604NA68.52.47176
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
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.3
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.12
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313
Roasted European ChestnutsNuts, chestnuts, european, roasted591.03NA1.8667.32.4NA21812082.454.11.1682.6
Baked Potato FleshBaked Potatoes Flesh no Salt271.16NA1.91340.87NA26921021.6271.56405
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Cooked Tree FernCooked Tree Fern no Salt1002.53NA262.56.74NA5062.511.362.53.881108
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)9.90.58NA279.22NA146574NA29.71.46177
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
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.5120
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
Tapioca PearlsDry Tapioca Pearls280.028NA2.21.40.15NA9.7815.41.11.40.1715.3
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared43.2NANA2.22NANANANA1176NA1173NA204
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
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
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
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
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the lowest Iron content per 500 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 500 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with least amount of iron per 500 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Vanilla Extract
- Vanilla Extract Imitation with Alcohol
- Raw Chinese Waterchestnuts