Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187
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
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared177NANA1.24NANANANA770NA776NA196
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed34.50.073NA1.334.50.27NA64.75782.673.30.26356
Frozen Potato PuffsFrozen Potato Puffs, Unprepared36.50.21NA1.32450.31NA1806940.8412020.73176
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)3350.15NA1.3738.50.36NA99549025110.66419
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
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
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
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
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.12
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 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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.5120
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
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
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
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled63.41.05NA2.37752.23NA2181216NA7.041.22114
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 22.70.2832.41020.7NA39812103.98172.16426
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)16.40.43NA2.416.40.061NA49131073.80.33267
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
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed190.59NA2.4667.32.03NA153403NA271.51.22
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids75.30.66NA2.471301.65NA11611237.5311101.58549
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt180.06NA2.534.50.43NA1448090.99200.6253
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
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
Macadamia NutsRaw Macadamia Nuts590.53NA2.57912.88NA1312562.53.50.910.95
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt48.80.79NA2.62611.73NA24430185.5731.95470
Blanched HazelnutsBlanched Hazelnuts Or Filberts1181.27NA2.6212710NA2465233.2601.754.6
OnionsRaw Onions2880.4913.82.631251.6NA36318256.25502.131114
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
Frozen Potato WedgesPotato wedges, frozen58NANA2.773.6NANA3371527NA1901.43265
Boiled OnionsBoiled and Drained Onions2500.76NA2.731251.74NA39818866.8342.4998
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1930.92NA2.761153.46NA23419013.1331.31.6390
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.82
Boiled White Sweet CornBoiled and Drained White Sweet Corn10.30.29NA2.841601.1NA47412994.1215.52.8375
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.34
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes35.70.37NA2.861130.83NA417253017.32502.26463
Toasted Dried CoconutToasted Dried Coconut Meat230.69NA2.8677.72.37NA178468NA31.31.730.84
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained18.50.3NA2.91730.96NA48814384.326.173.9475
Dried Shiitake MushroomsMushrooms, shiitake, dried18.68.72NA2.92232NA497259178221316
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
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
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.3
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.772
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted39.70.81NA3.141883.57NA213998NA8.371.9584
Chinese ChestnutsRaw Chinese Chestnuts400.81NA3.151883.57NA214998NA6.71.9498
Minerals in Top 100 Vegetables & Nuts with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all vegetables & nuts , sorted by least amount of Iron per 500 calories.
Top 5 vegetables & nuts with least amount of iron per 500 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes
- Frozen Crosscut French Fried Sweet Potatoes, Unprepared
- Sauteed Yellow Onions