Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.58379
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.06187
Sauteed Yellow OnionsOnions, yellow, sauteed81.30.069NA1.136.60.41NA134541NA48.80.85325
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared177NANA1.24NANANANA770NA776NA196
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
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
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
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared890.141071.8270.58NA953684.654770.799
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
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack270.151892.11010.46NA2708042.717643.8529
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.63
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared43.2NANA2.22NANANANA1176NA1173NA204
YamRaw Yam720.75NA2.3891.7NA23334582.97381295
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn15.60.26NA2.341350.87NA40111351.045.23.23382
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.03315
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
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt48.80.79NA2.62611.73NA24430185.5731.95470
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
Boiled OnionsBoiled and Drained Onions2500.76NA2.731251.74NA39818866.8342.4998
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1930.92NA2.761153.46NA23419013.1331.31.6390
Boiled White Sweet CornBoiled and Drained White Sweet Corn10.30.29NA2.841601.1NA47412994.1215.52.8375
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
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
Hawaii Mountain YamRaw Hawaii Mountain Yam1940.82NA3.389.61.8NA25431195.22972608
Canned Onions with LiquidsCanned Onions Solids and Liquids11841.45NA3.421582.7NA73729217.997637.632476
Baked White PotatoesBaked Whole White Potatoes54.30.69NA3.481471.03NA40829572.7381.9410
Sweet PotatoRaw Sweet Potato1740.88NA3.551451.5NA27319593.53201.74449
ButterburRaw Butterbur36793.68NA3.575009.8NA42923393322505.73375
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
CarrotsRaw Carrots4020.55393.661461.74NA42739021.28412.931077
Boiled CabbageBoiled and Drained Cabbage10430.3721.73.73264.46NA7174261131744.352012
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
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
ParsnipsRaw Parsnips2400.8NA3.931933.73NA47325001266.73.93530
Baked Red PotatoesBaked Whole Red Potatoes51.71NA4.021610.99NA4143132NA692.3441
Boiled SalsifyBoiled and Drained Salsify3460.51NA4.041321.54NA41220814.41182.2596
Sweet OnionsRaw Sweet Onions3130.88NA4.061411.2NA42218597.81252.031426
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
SalsifyRaw Salsify3660.54NA4.271401.63NA45723174.881222.3470
Jalapeno PeppersRaw Jalapeno Peppers2070.79NA4.32591.67NA44842766.951.72.41581
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
EggplantRaw Eggplant1801.62NA4.62804.64NA48045806403.21846
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1670.78NA4.672172.1NA2333567583.31.671518
Microwaved White MushroomsMushrooms, white, microwaved85.75.3NA4.72000.91NA1814697125724310.41265
Root WasabiRaw Root Wasabi5870.71NA4.723171.8NA3672606NA787.43317
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
Maitake MushroomsRaw Maitake Mushrooms164.06NA4.841610.95NA1194329035.516121458
Boiled CarrotsBoiled and Drained Carrots4290.246794.861432.2NA4293357108292.861288
Drumstick PodsRaw Drumstick Pods4051.14NA4.866083.5NA67662309.465686.11192
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1210.76NA4.91212.5NA26917143.852910.99418
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
Frozen SuccotashFrozen Succotash, Unprepared860.34NA5.051291.6NA41915863.232422.53398
Red PotatoesRaw Whole Red Potatoes71.40.96NA5.21571NA43632503.571292.36578
PotatoesRaw Whole Potatoes780.71NA5.261490.99NA37027602.6391.95515
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
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
Minerals in Top 100 Whole Vegetables with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in whole vegetables , sorted by least amount of Iron per 500 calories.
Top 5 whole vegetables with least amount of iron per 500 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Sauteed Yellow Onions
- Frozen Sweet Potato Puffs, Unprepared
- Sauteed Green Sweet Peppers