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
Sauteed Yellow OnionsOnions, yellow, sauteed81.30.069NA1.136.60.41NA134541NA48.80.85325
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes390.26NA1.23640.42NA18011321.1434.20.87128
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed34.50.073NA1.334.50.27NA64.75782.673.30.26356
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
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3282.1NA1.63844.53NA86422682.4568.4269
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
KetchupCatsup74.30.4274.81.7364.40.42NA12913913.4744900.84339
Low Salt KetchupLow sodium Ketchup74.30.42NA1.7364.40.42NA12913913.47990.84339
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 Peeled PotatoesBoiled Peeled Potatoes no Salt46.50.97NA1.81160.81NA23319071.74291.57450
Baked Potato FleshBaked Potatoes Flesh no Salt271.16NA1.91340.87NA26921021.6271.56405
Cooked Tree FernCooked Tree Fern no Salt1002.53NA262.56.74NA5062.511.362.53.881108
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
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
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared34.8NANA2.33NANANANA829NA1051NA167
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
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids75.30.66NA2.471301.65NA11611237.5311101.58549
Cooked TaroCooked Taro no Salt63.40.71NA2.541061.6NA26817043.17530.95225
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes17.30.062NA2.5434.60.44NA1488270.969420.6396
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt48.80.79NA2.62611.73NA24430185.5731.95470
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added210.36NA2.641180.27NA3549314.17213.7547
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added210.36NA2.641180.27NA3549312.78213.7547
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack210.361942.641180.47NA3549312.7818133.7547
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added31.60.3NA2.661460.42NA40511774.43192.9485
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack31.60.3NA2.661460.42NA40511774.4317222.9485
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added31.60.3NA2.661460.42NA40511774.43192.9485
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack31.60.3NA2.661460.42NA40511774.4317222.9485
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1750.92NA2.71053.33NA22018853401.5369
Boiled OnionsBoiled and Drained Onions2500.76NA2.731251.74NA39818866.8342.4998
Boiled White Sweet CornBoiled and Drained White Sweet Corn10.30.29NA2.841601.1NA47412994.1215.52.8375
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes35.70.37NA2.861130.83NA417253017.32502.26463
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained18.50.3NA2.91730.96NA48814384.326.173.9475
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids32.80.231482.951230.67NA37711154.115983.2677
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids32.80.231482.951230.67NA37711154.1983.2677
Boiled RutabagasBoiled and Drained Rutabagas3000.48NA31671.6NA683360011.783.321526
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids84.60.89NA3.151151.7NA1318857.711462630
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids31.30.44NA3.21250.26NA39812814.7942.8635
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids31.30.441413.21250.26NA39812814.716642.8635
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd80.40.76NA3.21792NA27740451.81881.5753
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob160.24NA3.241540.76NA39913353.7221.33.35389
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob160.24NA3.241540.76NA39913353.7221.33.35389
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated230.4658.73.450.50.7NA14911010.921030.94121
Canned Onions with LiquidsCanned Onions Solids and Liquids11841.45NA3.421582.7NA73729217.997637.632476
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased230.46NA3.4352.30.7NA15011050.981050.95218
Baked White PotatoesBaked Whole White Potatoes54.30.69NA3.481471.03NA40829572.7381.9410
Boiled EggplantBoiled and Drained Eggplant85.70.84NA3.571571.6NA21417571.4314.31.71281
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn71.41.16NA3.576.54.2NA38311883.915912.8508
Boiled CabbageBoiled and Drained Cabbage10430.3721.73.73264.46NA7174261131744.352012
Baked Sweet PotatoSweet Potato Baked in skin, flesh only2110.89NA3.831502.76NA30026391.12001.78421
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt26.88NA3.931251.82NA259104522135.712745
PoiPoi71.40.74NA3.931071.65NA1748173.1353.60.98320
Baked Red PotatoesBaked Whole Red Potatoes51.71NA4.021610.99NA4143132NA692.3441
Boiled SalsifyBoiled and Drained Salsify3460.51NA4.041321.54NA41220814.41182.2596
Boiled ParsnipsBoiled and Drained Parsnips2610.97NA4.12042.07NA48625851270.41.83565
Boiled TurnipsBoiled and Drained Turnips7500.045NA4.12051.6NA59140234.553642.732127
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids87.30.87NA4.21512.9NA43712944.7617543.97650
Boiled Burdock RootBoiled and Drained Burdock Root2780.51NA4.382221.53NA52820455.122.72.16430
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids78.70.77NA4.455.62.85NA1168943.71810.74336
Boiled Oriental RadishesBoiled and Drained Oriental Radishes5002.97NA4.42650.97NA706838220.63823.822795
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids84.30.7NA4.5732.85NA15210393.931631.07435
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote2712.3NA4.62503.52NA60436046.25216.461946
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1670.78NA4.672172.1NA2333567583.31.671518
Microwaved White MushroomsMushrooms, white, microwaved85.75.3NA4.72000.91NA1814697125724310.41265
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1780.62NA4.741181.75NA21115131.31781.3527
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash80.60.32NA4.81241.5NA37614253.232422.4398
Stir-Fried White MushroomsMushrooms, white, stir-fried775.6NA4.82120.9NA20197615267231111752
Boiled CarrotsBoiled and Drained Carrots4290.246794.861432.2NA4293357108292.861288
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids33.30.4NA5.271670.29NA4131020423132.47517
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions2860.34NA5.361071.27NA33919297.142141.251647
Baked Russet PotatoesBaked Whole Russet Potatoes950.562385.631581.2NA37428952.6373.71.84392
Cooked Frozen Brussels SproutsBoiled and Drained Frozen Brussels Sprouts3100.4NA5.72142.45NA66734527.141792.861033
Canned Carrot JuiceCarrot juice, canned3000.58NA5.751751.63NA52536507.58252.251111
Cooked ArtichokesBoiled and Drained Artichokes1981.2NA5.753962.12NA68926981.95663.77793
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 6600.69NA5.772682.95NA26321551320.65.3389
Baked PotatoesWhole Baked Potatoes80.60.63NA5.81511.18NA37628762.1553.81.94403
Microwaved PotatoesWhole Microwaved Potatoes52.41.6NA5.91291.4NA50021291.9381.7343
Baked Winter SquashBaked All Varieties Winter Squash2971.1NA5.951762.53NA25732575.413.52.971206
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes610.62665.98670.89NA28717381.831341.3481
Cooked Frozen OnionsBoiled and Drained Frozen Onions4820.43NA6.071430.71NA35.718047.141431.61647
Cooked Frozen ArtichokesBoiled and Drained Frozen Artichokes2330.68NA6.223443.03NA67829332.225894961
Boiled ButterburBoiled and Drained Butterbur36883.7NA6.255009.75NA4382212556.32505.636044
Boiled Drumstick PodsBoiled and Drained Drumstick Pods2781.1NA6.255833.35NA68163479.725975.831228
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables1920.64NA6.31692.9NA39213002.32693.77640
Boiled OkraBoiled and Drained Okra17501.93NA6.368186.7NA72730689.11369.772104
Canned Vegetable Juice CocktailVegetable juice cocktail, canned3181.55NA6.362501.8NA43242054.5538412.732138
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes540.6NA6.4684.61.42NA20022081.541541.92637
Canned Mashed Sweet PotatoSweet potato, canned, mashed1491.38NA6.61194.9NA25710403.963711.04366
Boiled SuccotashBoiled and Drained Succotash740.78NA6.62303.34NA50917832.6742.74297
Minerals in Top 100 Cooked Vegetables with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by least amount of Iron per 500 calories.
Top 5 cooked vegetables with least amount of iron per 500 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