Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187
YamRaw Yam720.75NA2.3891.7NA23334582.97381295
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.03315
OnionsRaw Onions2880.4913.82.631251.6NA36318256.25502.131114
White Sweet CornRaw White Sweet Corn11.60.31NA3.022150.94NA51715703.587.22.6442
Yellow Sweet CornRaw Yellow Sweet Corn11.60.31NA3.022150.95NA51715703.587.22.67442
Hawaii Mountain YamRaw Hawaii Mountain Yam1940.82NA3.389.61.8NA25431195.22972608
Sweet PotatoRaw Sweet Potato1740.88NA3.551451.5NA27319593.53201.74449
ButterburRaw Butterbur36793.68NA3.575009.8NA42923393322505.73375
CarrotsRaw Carrots4020.55393.661461.74NA42739021.28412.931077
Ginger RootRaw Ginger Root1001.4NA3.752691.43NA21325944.3881.32.13493
White PotatoesRaw Whole White Potatoes65.20.84NA3.771521.05NA44929492.171162.1591
EppawRaw Eppaw3670.78NA3.831073.65NA55011333403.83200
ParsnipsRaw Parsnips2400.8NA3.931933.73NA47325001266.73.93530
Sweet OnionsRaw Sweet Onions3130.88NA4.061411.2NA42218597.81252.031426
SalsifyRaw Salsify3660.54NA4.271401.63NA45723174.881222.3470
Jalapeno PeppersRaw Jalapeno Peppers2070.79NA4.32591.67NA44842766.951.72.41581
EggplantRaw Eggplant1801.62NA4.62804.64NA48045806403.21846
Root WasabiRaw Root Wasabi5870.71NA4.723171.8NA3672606NA787.43317
Maitake MushroomsRaw Maitake Mushrooms164.06NA4.841610.95NA1194329035.516121458
Drumstick PodsRaw Drumstick Pods4051.14NA4.866083.5NA67662309.465686.11192
Hubbard Winter SquashRaw Hubbard Winter Squash1750.8NA52382.24NA26340006.2587.51.631100
Spaghetti Winter SquashRaw Spaghetti Winter Squash3710.6NA51942NA19417424.842743.061477
Yardlong BeanRaw Yardlong Bean5320.51NA54682.2NA62825531642.63.94935
Yautia Raw Yautia 461.3NA51220.95NA26030513.571072.55373
Red PotatoesRaw Whole Red Potatoes71.40.96NA5.21571NA43632503.571292.36578
PotatoesRaw Whole Potatoes780.71NA5.261490.99NA37027602.6391.95515
TurnipsRaw Turnips5361.5NA5.361962.4NA482341112.511964.821641
Russet PotatoesRaw Whole Russet Potatoes82.30.65NA5.441460.99NA34826392.5331.61.84497
Burdock RootRaw Burdock Root2850.53NA5.562641.6NA35421394.8634.72.3556
Chicory RootsRaw Chicory Roots2850.53NA5.561531.6NA42420144.863472.3556
GarlicRaw Garlic6071NA5.7845.6NA513134647.7573.9197
RutabagasRaw Rutabagas5810.43NA5.952701.77NA71641229.461623.241209
Shiitake MushroomsRaw Shiitake Mushrooms29.42.1NA6.032943.4NA1647447184132151320
Young Cowpeas Raw Young Cowpeas 7000.72NA6.12833.1NA294239412.822.25.6429
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV686.5NA7.052271.57NA24558273423205122110
Portabella MushroomsRaw Portabella Mushrooms686.5NA7.05NA1.57NA24558273423205122110
Witloof ChicoryRaw Witloof Chicory5591.5NA7.062942.94NA76562065.9594.72780
CeleryRaw Celery14291.251437.143933.680857928614.328574.643408
White Gourd-flowered Raw White Gourd-flowered 9290.93NA7.143932.36NA46453577.1471.4253412
CollardsRaw Collards36250.72NA7.3442210.3NA391332820.32663.31400
Hearts Of PalmRaw Hearts Of Palm78.32.8NA7.3543.5NANA60978523.046116.2302
Savoy CabbageRaw Savoy Cabbage6481.15NA7.45193.33NA778425916.751951685
KohlrabiRaw Kohlrabi4442.4NA7.43522.57NA8526481133700.561685
TomatoesRaw Ripe Red Tomatoes2781.64647.53063.17NA667658301394.722626
Butternut Winter SquashRaw Butternut Winter Squash5330.8NA7.783782.24NA36739115.5644.41.67960
Lotus RootRaw Lotus Root3041.74NA7.841551.76NA67637574.732702.64534
Yambean Raw Yambean 1580.63NA7.91580.79NA23719749.252.62.11185
Hungarian PeppersRaw Hungarian Peppers2072NA7.932763.5NA50034835.1717.25.171578
Hyacinth-Young beansRaw Hyacinth-Young beans5430.51NA8.044352.23NA533273916.321.74.02955
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage8000.42NA8.172003.97NA7171421716.746173.331523
Red Sweet PeppersRaw Red Sweet Peppers1350.33NA8.272312.15NA50040581.92774.81773
CeleriacRaw Celeriac5120.83NA8.332381.9NA136935718.3311903.931048
ShallotsRaw Shallots2570.61NA8.331462.03NA41723198.3383.32.78554
CauliflowerRaw Cauliflower4400.78208.43003.1NA8805980126005.41841
Green Sweet PeppersRaw Green Sweet Peppers2501.65508.52503.05NA50043750753.252347
Banana PepperRaw Banana Pepper2591.74NA8.53151.85NA59347415.562414.631700
Yellow Sweet PeppersRaw Yellow Sweet Peppers2042NA8.52222.17NA44439265.56373.151704
Winter SquashRaw All Varieties Winter Squash4121.04NA8.532062.4NA33851475.9593.11320
Sprouted SoybeansRaw Sprouted Soybeans2751.75NA8.62952.88NA67219842.4657.44.8283
Acorn Winter SquashRaw Acorn Winter Squash4130.81NA8.754002.1NA45043386.2537.51.631097
In Pod Fava BeansRaw In Pod Fava Beans2102.3NA8.81883.76NA73318864.551425.7413
Fruit ChayoteRaw Fruit Chayote4473.24NA8.953164.97NA47432895.2652.619.52480
Dishcloth GourdRaw Dishcloth Gourd5000.88NA93502.3NA80034755751.752346
Green PeasRaw Green Peas1541.1NA9.072042.53NA667150611317.65487
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV40911.4NA9.12053.23NA272710182591136252094
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini40911.4NA9.12053.23NA272710182591136252094
WatercressRaw Watercress54553.5NA9.195511NA27271500041186454323
Sprouted PeasRaw Sprouted Peas1451.1NA9.12261.77NA66515362.480.64.23251
SuccotashRaw Succotash910.94NA9.242423.47NA57118643.0320.23.1369
Bamboo ShootsRaw Bamboo Shoots2413.5NA9.2655.64.85NA10939870157420.41685
BeetsRaw Beets1860.87NA9.32673.83NA46537798.149074.071018
CucumberRaw Whole Cucumber5331.3743.39.334332.6312480049001066.76.673174
OkraRaw Okra12421.65NA9.486412NA924453010.61068.81357
CabbageRaw Cabbage8000.38209.42403.2139520340063603.61844
Young Green OnionsYoung Green Onions, tops only9630.57NA9.442962.78NA46329449.262783.71710
Napa CabbageRaw Chinese Napa Cabbage24061.13NA9.74065.94NA906743818.82817.22950
TomatillosRaw Tomatillos1091.23NA9.73132.4NA60941887.815.63.441432
Sprouted Radish SeedsRaw Sprouted Radish Seeds5931.4NA105123.02NA131410006.9869.86.51047
RadishesRaw Radishes7811.5618810.63132.16NA625728118.812198.752977
BroccoliRaw Broccoli6910.72NA10.73093.1NA971464736.84856.031313
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin4711.56NA115295.2NA111876765.92359.42788
Summer SquashRaw All Varieties Summer Squash4691.6NA115315.47NA118881886.2562.59.062958
Peeled CucumberRaw Peeled Cucumber7003.5565116003.65NA1050680051008.54837
Green TomatoesRaw Green Tomatoes2831.96NA112172.17NA60944358.72831.522022
Oriental RadishesRaw Oriental Radishes7503.2NA114441.06NA639630619.45834.172628
Scallop Summer SquashRaw Scallop Summer Squash5282.83NA116394.36NA100050565.5627.88.062616
Jew's EarRaw Jew's Ear3208.9NA115002.02NA280860222180131852
Chinese BroccoliRaw Chinese Broccoli20191.23NA11.3365NANA8275269271357.91780
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas7391.14NA11.46593.5NA739244310.245.53.86977
UV Exposed White MushroomRaw White Mushroom Exposed to UV687.23NA11.42051.07NA19557227211114122101
White MushroomsRaw White Mushrooms687.23NA11.42051.07NA19557227211114122101
Sweet Potato LeavesRaw Sweet Potato Leaves929NANA11.5833NANA964604810.771.4NA1033
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash5532.42NA11.65264.53NA84258425.2652.67.632481
Fireweed LeavesRaw Fireweed Leaves20831.55NA11.775732.5NA52423984.3716513344
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage9790.48NA11.73133.3NA479512518.83753.751928
Stored Common CabbageRaw Stored Common Cabbage9790.48NA11.73133.3NA479512518.83753.751928
Green CauliflowerRaw Green Cauliflower5320.66NA11.83234NA100048399.6837110.31448
Bulb FennelRaw Bulb Fennel7901.06NA11.82743.1NA806667711.38393.231455
Minerals in Top 100 Fresh Vegetables with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in fresh vegetables , sorted by least amount of Iron per 500 calories.
Top 5 fresh vegetables with least amount of iron per 500 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Raw Yam
- Raw Taro
- Raw Onions