SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA133NA145
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA133NA171
Distilled VinegarVinegar, distilled120.012NA0.0620.11NA7.943.970.993.970.02188
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol5.950.006NA0.09920.002NA0005.950.02170
Chinese WaterchestnutsRaw Chinese Waterchestnuts220.65NA0.1243.70.66NA12511591.427.80.99146
ButterburRaw Butterbur2040.2NA0.227.80.54NA2413001.8140.32188
Boiled ButterburBoiled and Drained Butterbur1170.12NA0.2160.31NA147031.87.940.18192
Vanilla ExtractVanilla extract220.14NA0.24240.46NA122940180.22104
Canned Onions with LiquidsCanned Onions Solids and Liquids89.30.11NA0.26120.2NA55.62200.67360.58187
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol00.046NA0.269.920.96NA43.7194NA7.940.12128
Cooked Rice NoodlesRice noodles, cooked7.940.075NA0.285.950.23NA39.77.948.9337.70.5146
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3.970.097NA0.289.920.52NA1620119.920.81152
Boiled Oriental RadishesBoiled and Drained Oriental Radishes33.70.2NA0.3180.065NA47.65661.425.80.26189
Cooked Tree FernCooked Tree Fern no Salt160.4NA0.329.921.07NA7.949.921.89.920.62176
Boiled CabbageBoiled and Drained Cabbage950.03420.3429.80.41NA65.53891.2160.4184
Boiled RutabagasBoiled and Drained Rutabagas35.70.058NA0.36200.19NA81.44291.49.920.24182
Boiled TurnipsBoiled and Drained Turnips65.50.004NA0.36180.14NA51.63510.431.80.24186
CeleryRaw Celery79.40.0697.940.4220.2047.65160.791590.26189
White Gourd-flowered Raw White Gourd-flowered 51.60.052NA0.4220.13NA25.82980.43.971.4190
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt200.14NA0.4240.94NA85.369.51520.97136
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5.950.075NA0.425.80.75NA73.457.5NA00.83136
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched20.14NA0.4160.71NA65.551.6NA00.79136
Cider VinegarVinegar, cider140.016NA0.49.920.49NA161450.29.920.079186
WatercressRaw Watercress2380.15NA0.441.70.48NA1196551.881.40.22189
OnionsRaw Onions45.60.0772.20.42200.26NA57.52900.997.940.34177
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote25.80.22NA0.44240.34NA57.53430.620.62185
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids3.970.062NA0.44220.11NA81.4230NA3230.56164
Peeled CucumberRaw Peeled Cucumber27.80.142.580.44240.14NA41.72700.23.970.34192
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.970.04NA0.44220.19NA65.547.64.377.940.54114
EggplantRaw Eggplant180.16NA0.4627.80.46NA47.64540.63.970.32183
Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled55.60.34NA0.46160.11NA61.56611.415660.44182
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots240.16NA0.485.950.22NA39.710580.797.940.93190
Witloof ChicoryRaw Witloof Chicory37.70.1NA0.48200.2NA51.64190.43.970.32188
Boiled OnionsBoiled and Drained Onions43.70.13NA0.48220.3NA69.53291.25.950.42174
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked37.70.14NA0.48180.7NA10911118.53.970.73140
Boiled EggplantBoiled and Drained Eggplant120.12NA0.5220.22NA29.82440.220.24178
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 47.60.052NA0.5220.13NA25.83370.43.971.4189
Stir-Fried White MushroomsMushrooms, white, stir-fried7.940.58NA0.5220.093NA20878627.6241.13181
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.25136
Jalapeno PeppersRaw Jalapeno Peppers240.091NA0.529.80.19NA51.64920.795.950.28182
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1210.056NA0.5140.13NA35.719809070.24151
Sweet OnionsRaw Sweet Onions39.70.11NA0.52180.15NA53.62360.99160.26181
Dill Pickled CucumberPickles, cucumber, dill or kosher dill1130.05659.70.52140.12NA31.8232016050.2187
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium1130.05659.70.52140.12NA31.8232035.70.2187
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies39.70.18NA0.52220.26NA27.82120.797960.26187
CassavaRaw Cassava31.80.2NA0.5441.70.76NA53.65381.427.80.67118
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids5.950.065NA0.5425.80.13NA912621.44070.64162
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids5.950.065NA0.5425.80.13NA912621.24070.64162
Sauteed Yellow OnionsOnions, yellow, sauteed39.70.034NA0.54180.2NA65.5264NA240.42159
TomatoesRaw Ripe Red Tomatoes200.124.560.54220.23NA47.647009.920.34188
CucumberRaw Whole Cucumber31.80.0812.580.5625.80.167.447.62920.63.970.4189
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener1470.036NA0.567.940.93NA3.9771.40.7917980.079183
Boiled OkraBoiled and Drained Okra1530.17NA0.5671.40.58NA63.52680.79120.85184
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash200.093NA0.5625.80.25NA27.84250.69.920.2181
Canned Vegetable Juice CocktailVegetable juice cocktail, canned27.80.13NA0.56220.16NA37.73670.43350.24187
Canned Baked BeansCanned Baked Beans no Salt990.41NA0.5863.5NANA2065878.9322.78144
Coconut WaterCoconut Water (liquid From Coconuts)47.60.079NA0.5849.60.28NA39.749622080.2189
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned29.80.13NA0.58240.16NA37.74050.41090.24187
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage63.50.058NA0.6200.3NA77.44470.79180.36189
CarrotsRaw Carrots65.50.0896.350.6240.28NA69.56350.21370.48175
Maitake MushroomsRaw Maitake Mushrooms20.5NA0.6200.12NA1474054.3721.5179
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions31.80.038NA0.6120.14NA37.72140.79240.14183
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed160.034NA0.6160.12NA29.82661.233.70.12164
TurnipsRaw Turnips59.50.17NA0.6220.27NA53.63791.41330.54182
Napa CabbageRaw Chinese Napa Cabbage1530.071NA0.6225.80.38NA57.54721.2180.46187
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack7.940.04455.60.6229.80.13NA79.42360.795181.1155
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV5.950.57NA0.62200.14NA21472237181.05184
Portabella MushroomsRaw Portabella Mushrooms5.950.57NA0.62NA0.14NA21472237181.05184
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt9.920.37980.6243.70.27NA87.37520.67.940.6153
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt160.33NA0.6239.70.28NA79.46510.69.920.54154
Spaghetti Winter SquashRaw Spaghetti Winter Squash45.60.073NA0.62240.25NA242140.633.70.38182
Canned Bamboo ShootsCanned Bamboo Shoots, Solids160.23NA0.647.940.31NA49.61590.99141.3187
Boiled CauliflowerBoiled and Drained Cauliflower31.80.036NA0.64180.26NA63.52821.229.80.34185
Canned Hot Pickled PeppersPeppers, hot pickled, canned1210.089NA0.64120.1NA25.82240.7928380.18179
Microwaved White MushroomsMushrooms, white, microwaved120.73NA0.6527.80.13NA25296835.733.71.45176
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared33.70.038NA0.65140.15NA43.72460.79240.14183
SaltTable Salt47.60.063.970.6520.2NA0160.2769140.20.4
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein33.70.081NA0.6557.50.2NA1878871.6135340.46135
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash29.80.16NA0.6537.70.25NA55.62780.420.48189
Boiled CarrotsBoiled and Drained Carrots59.50.034940.67200.31NA59.54661.41150.4179
Fruit ChayoteRaw Fruit Chayote33.70.24NA0.67240.38NA35.72480.43.971.47187
Cooked Frozen OnionsBoiled and Drained Frozen Onions53.60.048NA0.67160.079NA3.972000.79160.18183
Green Sweet PeppersRaw Green Sweet Peppers200.133.970.67200.24NA39.734705.950.26186
RadishesRaw Radishes49.60.099120.67200.14NA39.74621.277.40.56189
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt41.70.069NA0.67220.22NA27.82320.635.70.4183
KetchupCatsup29.80.17300.6925.80.17NA51.65581.418000.34136
Low Salt KetchupLow sodium Ketchup29.80.17NA0.6925.80.17NA51.65581.439.70.34136
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained7.940.073NA0.6937.70.25NA1132921.49.920.79152
Baked Potato FleshBaked Potatoes Flesh no Salt9.920.43NA0.6949.60.32NA997760.69.920.58150
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6
Summer SquashRaw All Varieties Summer Squash29.80.1NA0.6933.70.35NA75.45200.43.970.58188
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids220.19NA0.7137.70.48NA33.73252.23210.46159
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids7.940.05635.70.7129.80.16NA912700.993870.77164
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids7.940.05635.70.7129.80.16NA912700.99240.77164
Drumstick PodsRaw Drumstick Pods59.50.17NA0.7189.30.51NA999151.483.30.89175
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd180.17NA0.7139.70.44NA61.58990.441.70.34167
Dishcloth GourdRaw Dishcloth Gourd39.70.069NA0.7127.80.18NA63.52760.45.950.14186
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash53.60.2NA0.7147.60.42NA77.43810.420.77186
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash43.70.13NA0.7331.80.31NA57.53510.420.44187
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin35.70.1NA0.7337.70.34NA73.45240.45.950.65189
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals, vegetables, nuts, spices & legumes , sorted by least amount of Iron per 7 ounces.
Top 5 cereals, vegetables, nuts, spices & legumes with least amount of iron per 7 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Distilled Vinegar
- Vanilla Extract Imitation No Alcohol
- Raw Chinese Waterchestnuts