Cold Pressed Flaxseed OilOil, flaxseed, cold pressed0.110NA000NA0.110000.0080.014
Asian PearsRaw Asian Pears9.520.12NA0190.14NA262880.2400.048210
Human Breast MilkFluid Mature Human Breast Milk45.70.074NA0.0434.30.037NA20732.5724.30.24125
Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
Sweetened Dried MangoMango, dried, sweetened00.094NA0.0726.273.13NA15.787.50.6650.80.0945.2
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
Strawberry ToppingsToppings, strawberry2.360.013NA0.111.570.066NA1.97200.318.270.02413
Strawberry-flavor beverage mix, powderStrawberry-flavor beverage mix, powder1.030NA0.110.260NA1.31.540.139.7700.1
CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.2
Sweetened Dried CranberriesCranberries, dried, sweetened2.920.02NA0.131.30.058NA2.6160.191.620.0325.13
Apples no SkinRaw Apples without skin10.40.065NA0.158.330.079NA23188000.1181
Candies, TWIZZLERS Strawberry Twists CandyCandies, TWIZZLERS Strawberry Twists Candy0NANA0.15NANANANANANA82.5NA4.3
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
White GrapefruitRaw White Grapefruit36.40.15NA0.1827.30.039NA24.24484.2400.21274
Valencia OrangesRaw Valencia Oranges81.60.076NA0.1820.40.047NA34.7365NA00.12176
Pink GrapefruitRaw Pink and Red Grapefruit52.40.076NA0.1921.40.052NA433210.2400.17210
Florida OrangesRaw Florida Oranges930.085NA0.221.70.052NA263671.100.17189
OrangesRaw Oranges850.096NA0.2121.30.053NA29.83851.0600.15185
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
Japanese PersimmonsRaw Japanese Persimmons11.40.16NA0.21130.51NA24.32300.861.430.16115
LongansRaw Longans1.670.28NA0.2216.70.087NA35443NA00.083138
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
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
Bosc PearsRaw Bosc Pears150.16NA0.2210.40.07NA2118201.50.19124
FeijoaRaw Feijoa280.059NA0.2314.80.14NA31282NA4.90.098137
ApplesRaw Apples with skin11.50.0526.350.239.60.067NA2120601.920.077165
JackfruitRaw Jackfruit25.30.08NA0.2430.50.045NA22472NA2.10.1477.3
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA39
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
CarambolaRaw StarFruit9.680.44NA0.2632.30.12NA38.74291.946.450.39295
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
Navel OrangesRaw Navel Oranges87.80.08NA0.2722.40.059NA4733902.040.16175
MangosRaw Mangos18.30.19NA0.2716.70.11NA23.328011.670.15139
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
Dried Japanese PersimmonsPersimmons, japanese, dried9.120.16NA0.2711.30.51NA29.6293NA0.730.158.4
GrapefruitRaw Grapefruit37.50.153.130.28250.038NA254340.9400.22284
TangerinesRaw Tangerines700.079NA0.2822.60.074NA37.73130.193.770.13161
Sweetened Dried BlueberriesBlueberries, dried, sweetened60.05NA0.285.68NANA11.467.50.190.950.154.67
PummeloRaw Pummelo10.50.13NA0.2915.80.045NA44.7568NA2.630.21234
BananasRaw Bananas5.60.0882.470.2930.30.3NA24.74021.121.120.1784
DurianRaw or Frozen Durian4.10.14NA0.2920.40.22NA26.5297NA1.360.1944.2
ClementinesRaw Clementines640.091NA0.321.30.049NA44.73770.212.130.13184
Bartlett PearsRaw Bartlett Pears14.30.12NA0.39.520.059NA17.51600.161.60.13134
Red Anjou PearsRaw Red Anjou Pears17.70.11NA0.3111.30.09NA211980.161.60.21136
PearsRaw Pears15.80.143.860.3212.30.084NA212040.181.750.18147
Java-plumRaw Java-plum31.7NANA0.3225NANA28.3132NA23.3NA139
Strawberry GuavasRaw Strawberry Guavas30.4NANA0.3224.6NANA39423NA53.6NA117
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.27
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Medjool DatesDates, medjool230.13NA0.3219.50.11NA22.4251NA0.360.167.7
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.4
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit270.2400.33190.076NA39.75000.634.760.13131
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
AvocadosRaw Avocados7.50.124.380.34180.089NA32.53030.254.380.445.8
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Frozen BlueberriesBlueberries, frozen, unsweetened15.70.065NA0.359.80.29NA21.61060.21.960.14170
CherimoyaRaw Cherimoya13.30.092NA0.3622.70.12NA34.7383NA9.330.21106
Lime JuiceRaw Lime Juice560.11NA0.36320.072NA564680.480.32363
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.1420
PomegranatesRaw Pomegranates120.19NA0.3614.50.14NA43.42840.63.60.4294
Deglet Noor DatesDates, deglet noor140.073NA0.3615.20.093NA222331.060.710.17.3
Lemon JuiceRaw Lemon Juice27.30.073NA0.3627.30.055NA36.44680.454.550.23420
Green Anjou PearsRaw Green Anjou Pears16.70.12NA0.3610.60.073NA19.719201.50.15126
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
PlumsRaw Plums130.124.350.3715.20.11NA34.8341000.22190
GuavasRaw Common Guavas26.50.34NA0.3832.40.22NA596130.882.940.34119
Dried PlumsRaw Dried Plums180.121.670.39170.12NA28.83050.130.830.1813
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened3.20.026NA0.395.30.031NA11.71380.436.40.05379.5
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
American Type GrapesRaw American Type Grapes210.06NA0.437.461.07NA152850.1530.06121
Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.13
Fresh Orange juiceRaw Orange juice24.40.098NA0.4424.40.031NA37.84440.222.220.11196
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
Yellow PlantainsRaw Yellow Plantains2.460.061NA0.4529.50.12NA26.23991.233.280.1653.4
Muscadine GrapesRaw Muscadine Grapes650.21NA0.4624.63.46NA42356NA1.750.19148
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.259
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened7.060.046NA0.462.350.31NA8.2470.60.241.180.07191
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened10.50.12NA0.4711.61.23NA4.651160.122.330.1389.7
Tangerine JuiceRaw Tangerine Juice420.058NA0.4718.60.086NA32.64140.232.330.07207
LitchisRaw Litchis7.580.22NA0.47150.083NA472590.911.50.11124
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple7.840.1NA0.4733.3NANA25.55450.211.80.098168
Honeydew MelonsRaw Honeydew Melons16.70.067NA0.4727.80.075NA30.66331.94500.25250
CrabapplesRaw Crabapples23.70.088NA0.479.20.15NA19.7255NA1.3NA104
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.94
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.2163
BlueberriesRaw Blueberries10.50.1NA0.4910.50.59NA211350.181.750.28148
Green PlantainsRaw Green Plantains1.30.076NA0.49270.072NA20.4284NA1.30.1240
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
CranberriesRaw Cranberries17.40.12NA0.5130.58NA241740.224.350.2190
Minerals in Top 100 Raw Vegan Food with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in raw vegan food , sorted by least amount of Iron per 100 calories.
Top 5 raw vegan food with least amount of iron per 100 calories are:
- Cold Pressed Flaxseed Oil
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw Chinese Waterchestnuts
- Sweetened Dried Mango