Boiled Fruit ChayoteBoiled and Drained Fruit Chayote2712.3NA4.62503.52NA60436046.25216.4619460
Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.51731117560
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach22502.37NA29120610.5NA73544418114267.213080
Frozen SpinachUnprepared Frozen Spinach22242.5NA32.6129312NA845596610312769.6615550
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.48140.007
Jerusalem-artichokesRaw Jerusalem-artichokes960.96NA23.31160.41NA53429384.827.40.825340.007
Hyacinth-Young beansRaw Hyacinth-Young beans5430.51NA8.044352.23NA533273916.321.74.029550.011
Boiled Hyacinth-Young beansBoiled and Drained Hyacinth-Young beans4100.48NA7.64202.1NA490262016203.88690.02
Irishmoss SeaweedRaw Irishmoss Seaweed7351.52NA9114693.78NA16026437.14684208300.02
PumpkinRaw Pumpkin4042.44NA15.42312.4NA84665385.7719.26.1517620.038
Boiled Drumstick PodsBoiled and Drained Drumstick Pods2781.1NA6.255833.35NA68163479.725975.8312280.042
Boiled PumpkinBoiled and Drained Pumpkin3752.28NA14.32252.23NA75057505255.7523420.05
Laver SeaweedRaw Laver Seaweed10003.77NA25.728.614NA8295086106861512150.057
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers12333.33NA29.3833NANA1133353323.32003.3331730.067
Pumpkin FlowersRaw Pumpkin Flowers1300NANA23.3800NANA1633576723.3167NA31720.067
Sweet PotatoRaw Sweet Potato1740.88NA3.551451.5NA27319593.53201.744490.076
Boiled Lotus RootBoiled and Drained Lotus Root1971.64NA6.81671.67NA59127504.553412.56170.076
Lotus RootRaw Lotus Root3041.74NA7.841551.76NA67637574.732702.645340.095
CassavaRaw Cassava500.31NA0.8465.61.2NA84.48472.243.81.061870.1
Wakame SeaweedRaw Wakame Seaweed16673.16NA24.2118915.6NA8895567.7896894.228890.11
Cooked TaroCooked Taro no Salt63.40.71NA2.541061.6NA26817043.17530.952250.11
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves10243.17NA769058.45NA18811042921.41904.7622030.12
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids75.30.66NA2.471301.65NA11611237.5311101.585490.12
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves12580.72NA19.32837.23NA55828677.5754.16800.13
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared2540.45NA7.71232.18NA19318606.1417.51.57240.14
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt2440.46NA7.441152.2NA17917056.425.61.5411260.14
Microwaved PotatoesWhole Microwaved Potatoes52.41.6NA5.91291.4NA50021291.9381.73430.15
OnionsRaw Onions2880.4913.82.631251.6NA36318256.25502.1311140.16
Chinese WaterchestnutsRaw Chinese Waterchestnuts56.71.7NA0.311131.7NA32530103.6722.583790.16
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt5130.81NA7.53632.15NA33835506.25501.6310980.18
Cooked Tree FernCooked Tree Fern no Salt1002.53NA262.56.74NA5062.511.362.53.8811080.18
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips6182.96NA1513827.9NA1132885313.21914.413040.18
Butternut Winter SquashRaw Butternut Winter Squash5330.8NA7.783782.24NA36739115.5644.41.679600.18
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt48.80.79NA2.62611.73NA24430185.5731.954700.18
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt28.71.12841.81260.79NA25321781.72231.724420.18
Canned Chinese Waterchestnuts with LiquidsCanned Chinese Waterchestnuts Solids and Liquids401NA8.7501.6NA19011807803.88640.19
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash3820.76NA8.243822.15NA39738685.9441.613190.19
Boiled CabbageBoiled and Drained Cabbage10430.3721.73.73264.46NA7174261131744.3520120.2
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt3930.77NA8.33842.16NA40239026.2535.71.57400.2
Acorn Winter SquashRaw Acorn Winter Squash4130.81NA8.754002.1NA45043386.2537.51.6310970.2
Russet PotatoesRaw Whole Russet Potatoes82.30.65NA5.441460.99NA34826392.5331.61.844970.2
Boiled TurnipsBoiled and Drained Turnips7500.045NA4.12051.6NA59140234.553642.7321270.2
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids84.60.89NA3.151151.7NA1318857.7114626300.21
PotatoesRaw Whole Potatoes780.71NA5.261490.99NA37027602.6391.955150.21
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1750.92NA2.71053.33NA22018853401.53690.21
TurnipsRaw Turnips5361.5NA5.361962.4NA482341112.511964.8216410.21
Baked Russet PotatoesBaked Whole Russet Potatoes950.562385.631581.2NA37428952.6373.71.843920.22
Dried Oriental RadishesRadishes, oriental, dried11613NA12.43140.99NA37664461.35133.9336.30.22
Baked PotatoesWhole Baked Potatoes80.60.63NA5.81511.18NA37628762.1553.81.944030.23
White PotatoesRaw Whole White Potatoes65.20.84NA3.771521.05NA44929492.171162.15910.23
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli5890.61NA112324NA875253612.5196516200.23
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli9110.77NA113575.8NA9823214344295.3616200.23
Kelp SeaweedRaw Kelp Seaweed19531.5NA3314072.33NA48810358.14270914.39490.23
Dried Shiitake MushroomsMushrooms, shiitake, dried18.68.72NA2.92232NA4972591782213160.23
Onions FlakesDry Onions Flakes3680.6NA2.221322NA43423247.16302.75.630.24
Boiled Yardlong BeanBoiled and Drained Yardlong Bean4680.5NA10.44472.14NA60630851642.63.839310.26
ShallotsRaw Shallots2570.61NA8.331462.03NA41723198.3383.32.785540.26
TaroRaw Taro1920.77NA2.461471.7NA37526383.13491.033150.26
Pumpkin LeavesRaw Pumpkin Leaves10263.5NA58.410009.34NA27371147423.72895.2624440.26
Dried ShallotsFreeze-dried Shallots2630.61NA8.621492.04NA42523718.284.82.772.870.27
Baked White PotatoesBaked Whole White Potatoes54.30.69NA3.481471.03NA40829572.7381.94100.27
YamRaw Yam720.75NA2.3891.7NA23334582.973812950.27
ParsnipsRaw Parsnips2400.8NA3.931933.73NA47325001266.73.935300.27
Potato SkinRaw Potato Skin2593.65NA281985.2NA32835602.686.237180.28
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt26.88NA3.931251.82NA259104522135.7127450.28
Baked Red PotatoesBaked Whole Red Potatoes51.71NA4.021610.99NA4143132NA692.34410.28
Hawaii Mountain YamRaw Hawaii Mountain Yam1940.82NA3.389.61.8NA25431195.229726080.28
Boiled ParsnipsBoiled and Drained Parsnips2610.97NA4.12042.07NA48625851270.41.835650.29
Canned Summer Squash, Zucchini, Italian StyleSquash, summer, zucchini, italian style, canned2931.7NA11.72414.14NA50047246.964484.515620.29
Boiled Burdock RootBoiled and Drained Burdock Root2780.51NA4.382221.53NA52820455.122.72.164300.3
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 8000.87NA8.333672.2NA43356676.6766.723.331770.3
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1600.27NA8.361671.52NA30919944.322562.131790.31
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1710.29NA8.821761.6NA34422244.42712.261640.31
Winter SquashRaw All Varieties Winter Squash4121.04NA8.532062.4NA33851475.9593.113200.31
Red PotatoesRaw Whole Red Potatoes71.40.96NA5.21571NA43632503.571292.365780.31
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage8000.42NA8.172003.97NA7171421716.746173.3315230.32
CauliflowerRaw Cauliflower4400.78208.43003.1NA8805980126005.418410.32
White Gourd-flowered Raw White Gourd-flowered 9290.93NA7.143932.36NA46453577.1471.42534120.32
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes540.6NA6.4684.61.42NA20022081.541541.926370.32
Boiled Red CabbageBoiled and Drained Red Cabbage7240.93NA11.42933.84NA569451739.74834.315660.33
Hearts Of PalmRaw Hearts Of Palm78.32.8NA7.3543.5NANA60978523.046116.23020.33
Cooked Frozen OnionsBoiled and Drained Frozen Onions4820.43NA6.071430.71NA35.718047.141431.616470.34
CabbageRaw Cabbage8000.38209.42403.2139520340063603.618440.34
Frozen Whole OnionsFrozen Whole Onions, Unprepared5140.71NA6.571431.8NA32920295.71431.712890.34
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1930.92NA2.761153.46NA23419013.1331.31.63900.35
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.519830.37
KohlrabiRaw Kohlrabi4442.4NA7.43522.57NA8526481133700.5616850.37
Mustard GreensRaw Mustard Greens21303.06NA30.4593NANA1074711116.73704.6316800.37
Yellow Snap BeansRaw Yellow Snap Beans5971.1NA16.84033.45NA61333719.68973.8714560.37
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage6251.1NA7.95003.17NA688383314.65004.819170.38
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus13500.53NA337503.58NA1050710022.53050423230.38
Boiled KohlrabiBoiled and Drained Kohlrabi4312.28NA6.93282.45NA776586213.83625.3415570.38
Yambean Raw Yambean 1580.63NA7.91580.79NA23719749.252.62.111850.38
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3000.72438123006.85NA25026501.6723835.6715220.38
Burdock RootRaw Burdock Root2850.53NA5.562641.6NA35421394.8634.72.35560.39
Savoy CabbageRaw Savoy Cabbage6481.15NA7.45193.33NA778425916.7519516850.39
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1210.76NA4.91212.5NA26917143.852910.994180.39
OkraRaw Okra12421.65NA9.486412NA924453010.61068.813570.39
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids4430.8NA8.21590.81NA25023307.9524664.439980.4
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids84.30.7NA4.5732.85NA15210393.931631.074350.4
Minerals in Top 100 Whole Vegetables with the lowest Omega 6 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 Omega 6 per 500 calories.
Top 5 whole vegetables with least amount of omega 6 per 500 calories are:
- Boiled and Drained Fruit Chayote
- Raw Agar Seaweed
- Boiled and Drained Chopped Or Leaf Frozen Spinach
- Unprepared Frozen Spinach
- Dried Agar Seaweed