Cold Pressed Flaxseed OilOil, flaxseed, cold pressed0.570NA000NA0.570000.040.068
Asian PearsRaw Asian Pears47.60.6NA0950.71NA13114401.200.241051
Human Breast MilkFluid Mature Human Breast Milk2290.37NA0.2121.40.19NA100364131211.2625
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379
Sweetened Dried MangoMango, dried, sweetened00.47NA0.3631.315.7NA78.44373.32540.4726
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
Strawberry ToppingsToppings, strawberry120.063NA0.557.870.33NA9.841001.5741.30.1265
Strawberry-flavor beverage mix, powderStrawberry-flavor beverage mix, powder5.140NA0.571.30NA6.437.70.644900.51
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
Sweetened Dried CranberriesCranberries, dried, sweetened14.60.1NA0.636.50.29NA1379.50.978.10.1625.6
Apples no SkinRaw Apples without skin520.32NA0.7341.70.4NA115938000.52903
Candies, TWIZZLERS Strawberry Twists CandyCandies, TWIZZLERS Strawberry Twists Candy0NANA0.73NANANANANANA412NA21.6
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187
White GrapefruitRaw White Grapefruit1820.76NA0.911360.2NA121224221.201.061371
Valencia OrangesRaw Valencia Oranges4080.38NA0.921020.23NA1731827NA00.61881
Pink GrapefruitRaw Pink and Red Grapefruit2620.38NA0.951070.26NA21416071.200.831048
Florida OrangesRaw Florida Oranges4670.42NA0.981090.26NA13018375.4300.87947
OrangesRaw Oranges4260.48NA1.061060.27NA14919265.300.74923
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
Japanese PersimmonsRaw Japanese Persimmons570.81NA1.0764.32.54NA12111504.37.140.79574
LongansRaw Longans8.331.4NA1.183.30.43NA1752217NA00.42690
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
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
Bosc PearsRaw Bosc Pears74.60.78NA1.152.20.35NA10491007.460.97621
FeijoaRaw Feijoa1390.3NA1.1573.80.69NA1561410NA24.60.49683
ApplesRaw Apples with skin57.70.2631.71.15480.34NA106102909.60.38823
JackfruitRaw Jackfruit1260.4NA1.21530.23NA1112358NA10.50.68387
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared177NANA1.24NANANANA770NA776NA196
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
CarambolaRaw StarFruit48.42.2NA1.31610.6NA19421459.6832.31.941474
Frozen Potato PuffsFrozen Potato Puffs, Unprepared36.50.21NA1.32450.31NA1806940.8412020.73176
Navel OrangesRaw Navel Oranges4390.4NA1.331120.3NA2351694010.20.82877
MangosRaw Mangos920.93NA1.3383.30.53NA117140058.330.75696
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
Dried Japanese PersimmonsPersimmons, japanese, dried45.60.81NA1.3556.62.54NA1481464NA3.650.7742
GrapefruitRaw Grapefruit1880.7315.61.41250.19NA12521724.701.11420
TangerinesRaw Tangerines3490.4NA1.41130.37NA18915660.94190.66803
Sweetened Dried BlueberriesBlueberries, dried, sweetened300.25NA1.428.4NANA56.83380.954.730.7723.3
PummeloRaw Pummelo52.60.63NA1.45790.22NA2242842NA131.051172
BananasRaw Bananas280.4412.41.461521.5NA12420115.65.60.84421
DurianRaw or Frozen Durian20.40.7NA1.461021.1NA1331483NA6.80.95221
ClementinesRaw Clementines3190.46NA1.51060.24NA22318831.0610.60.64921
Bartlett PearsRaw Bartlett Pears71.40.62NA1.547.60.29NA87.38020.797.940.63668
Red Anjou PearsRaw Red Anjou Pears88.70.56NA1.5356.50.45NA1059920.818.061.05679
PearsRaw Pears790.7219.31.5861.40.42NA10510180.888.770.88736
Java-plumRaw Java-plum158NANA1.6125NANA142658NA117NA693
Strawberry GuavasRaw Strawberry Guavas152NANA1.6123NANA1962116NA268NA584
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Medjool DatesDates, medjool1160.65NA1.62970.53NA1121256NA1.80.7938.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit1351.201.67950.38NA19825003.17240.63654
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Frozen BlueberriesBlueberries, frozen, unsweetened78.40.32NA1.76491.44NA1085290.989.80.69849
CherimoyaRaw Cherimoya66.70.46NA1.81130.62NA1731913NA46.71.07529
Lime JuiceRaw Lime Juice2800.54NA1.81600.36NA28023402401.61816
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared890.141071.8270.58NA953684.654770.799
PomegranatesRaw Pomegranates60.20.95NA1.872.30.72NA21714223182.1469
Deglet Noor DatesDates, deglet noor690.37NA1.876.20.46NA11011635.33.550.5136.4
Lemon JuiceRaw Lemon Juice1360.36NA1.81360.27NA18223412.2722.71.142098
Green Anjou PearsRaw Green Anjou Pears83.30.58NA1.8530.36NA9896207.580.76631
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
PlumsRaw Plums65.20.6221.71.85760.57NA1741707001.1948
GuavasRaw Common Guavas1321.7NA1.91621.1NA29430664.414.71.7594
Dried PlumsRaw Dried Plums89.60.598.331.9485.40.62NA14415250.634.170.9264.4
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened160.13NA1.9726.60.15NA58.56912.13320.27398
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
American Type GrapesRaw American Type Grapes1040.3NA2.1637.35.36NA74.614250.75150.3607
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63
Fresh Orange juiceRaw Orange juice1220.49NA2.221220.16NA18922221.1110.56981
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared43.2NANA2.22NANANANA1176NA1173NA204
WalnutsEnglish Walnuts751.2NA2.221212.6162653373.751.532.363.1
Yellow PlantainsRaw Yellow Plantains12.30.3NA2.251480.59NA13119966.1516.40.78267
Muscadine GrapesRaw Muscadine Grapes3251.04NA2.312317.3NA2111781NA8.770.96739
YamRaw Yam720.75NA2.3891.7NA23334582.97381295
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened35.30.23NA2.311.81.54NA413531.185.90.35455
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened52.30.58NA2.33586.17NA23.35810.5811.60.64448
Tangerine JuiceRaw Tangerine Juice2090.29NA2.33930.43NA16320701.1611.60.351034
LitchisRaw Litchis381.12NA2.3575.80.42NA23512954.557.580.53619
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple39.20.52NA2.35167NANA12727250.98590.49839
Honeydew MelonsRaw Honeydew Melons83.30.33NA2.361390.38NA15331679.722501.251248
CrabapplesRaw Crabapples1180.44NA2.37460.76NA991276NA6.58NA519
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.7
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.03315
BlueberriesRaw Blueberries52.60.5NA2.4652.62.95NA1056750.888.771.4739
Green PlantainsRaw Green Plantains6.580.38NA2.471350.36NA1021418NA6.580.59201
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
CranberriesRaw Cranberries870.61NA2.565.22.9NA1208701.121.70.98949
Minerals in Top 100 Raw Vegan Food with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in raw vegan food , sorted by least amount of Iron per 500 calories.
Top 5 raw vegan food with least amount of iron per 500 calories are:
- Cold Pressed Flaxseed Oil
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango