SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA50.4NA55
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA67NA86.3
Vanilla ExtractVanilla extract3.80.025NA0.0424.170.08NA2.151.403.130.03818.3
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol00.01NA0.0552.10.2NA9.341.4NA1.70.02527
Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol5.360.005NA0.0891.80.002NA0005.360.018153
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1.10.011NA0.126.150.053NA18.413.41.232.230.1532.2
CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.2
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.060.051NA0.145.150.27NA8.2510.35.775.150.4279
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt7.70.053NA0.159.230.36NA33275.770.770.3852.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2.30.029NA0.15100.29NA28.522.3NA00.3252.8
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched0.770.055NA0.156.150.27NA25.420NA00.3152.7
Distilled VinegarVinegar, distilled33.30.033NA0.175.560.31NA22.2112.78110.056527
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
Dry Rice NoodlesRice noodles, dry4.950.021NA0.193.30.14NA428.244.15500.23.27
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked15.40.057NA0.27.30.29NA44.745.57.561.630.357.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry190.076NA0.27.20.28NA4146.55.320.530.272.64
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
Hash Brown PotatoesHome prepared Hash Brown Potatoes5.30.1100.2113.20.093NA26.42170.191290.1818
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared18.7NANA0.21NANANANA117NA102NA29
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.1765
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.7
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes7.760.053NA0.2512.80.084NA362260.236.850.1725.5
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA39
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt100.089NA0.2529.40.31NA66.31210.5510.550.24
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Glazed WalnutsNuts, walnuts, glazed14NANA0.26NANANANA46.4NA89.2NA1.26
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3.30.032NA0.263.30.3NA2213.2NA3.30.4541.4
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed6.90.015NA0.266.90.053NA131160.5214.70.05271.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.31
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)670.031NA0.277.70.071NA19.811005020.1383.7
Canned Baked BeansCanned Baked Beans no Salt47.60.2NA0.2830.5NANA992824.30.951.3369
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.28
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes5.56NANA0.3NANANANA276NA185NA40
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated7.30.0413.30.38.850.066NA43.81490.212410.1631
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil4.130.044NA0.3113.20.093NA50.4291NA320.2621
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.3
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.8
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.27
Chunk Style Peanut ButterPeanut butter, chunk style, without salt7.640.0980.530.32270.31NA541261.42.90.470.19
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.95
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes7.630.045NA0.3418.60.045NA443103.821.80.21.86
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids3.130.048NA0.34170.088NA64181NA2550.44129
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4.420.048NA0.35220.11NA84244NA3.540.4760.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.370.17NA0.35170.52NA36.8550.840.140.630.16
KetchupCatsup150.084150.35130.083NA25.72780.698980.1768
Low Salt KetchupLow sodium Ketchup150.084NA0.35130.083NA25.72780.69200.1768
Almond pasteNuts, almond paste37.60.099NA0.3528.40.19NA56.368.60.921.970.323.07
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5.260.013NA0.359.020.086NA17.3145NA15.80.1159.4
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5.750.2256.80.3625.30.16NA50.64360.344.60.3488.5
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.3
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.1420
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt9.30.19NA0.3623.30.16NA46.53810.355.80.3190
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.26
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.22
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.6
Roasted European ChestnutsNuts, chestnuts, european, roasted120.21NA0.3713.50.48NA43.72420.490.820.2316.5
Baked Potato FleshBaked Potatoes Flesh no Salt5.380.23NA0.38270.17NA53.84200.325.380.3181
Roasted PecansDry Roasted Pecans100.16NA0.3918.60.55NA41.359.70.560.140.710.16
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.1752
Cooked Tree FernCooked Tree Fern no Salt200.51NA0.412.51.35NA1012.52.2512.50.78222
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)20.12NA0.4160.4NA29.2115NA5.940.2935.4
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids4.480.049NA0.419.40.1NA68.71971.043060.48122
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids4.480.049NA0.419.40.1NA68.71970.93060.48122
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt50.24NA0.41250.17NA1094110.470.3373.6
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack5.40.03380.4220.30.092NA541610.543530.76106
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes6.120.063NA0.4214.30.11NA56.5278NA15.60.2445.3
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.83
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted41.50.64NA0.43300.079NA84.5523NA13.50.524
Peanut SpreadLow Sugar Peanut Spread110.12NA0.4425.20.3NA541261.4450.540.3
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained50.046NA0.4423.80.16NA71.31840.886.250.596
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes7.140.08NA0.4415.50.13NA57.72680.12190.2336.6
Tapioca PearlsDry Tapioca Pearls5.60.006NA0.440.280.031NA1.963.070.220.280.0343.07
Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.13
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared8.64NANA0.44NANANANA235NA235NA40.8
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
YokanYokan, prepared from adzuki beans and sugar10.40.011NA0.456.920.054NA15.417.30.88320.02713.6
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt120.13NA0.4515.50.32NA42.25780.66.90.1760.5
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven11.20.026NA0.456.160.13NA25.744.62.031340.1517
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.259
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared6.95NANA0.47NANANANA166NA210NA33.3
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared4.550.04116.60.4720.50.14NA79.52420.83.40.4285.2
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3.130.051NA0.47270.17NA80.22270.211.040.6576.5
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes9.80.12NA0.4716.70.11NA45.62320.59210.2730.4
Minerals in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the lowest Iron content per 100 kcal
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 100 calories.
Top 5 cereals, vegetables, nuts, spices & legumes with least amount of iron per 100 calories are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Vanilla Extract
- Vanilla Extract Imitation with Alcohol
- Raw Chinese Waterchestnuts