Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
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
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.1765
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
Glazed WalnutsNuts, walnuts, glazed14NANA0.26NANANANA46.4NA89.2NA1.26
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed6.90.015NA0.266.90.053NA131160.5214.70.05271.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)670.031NA0.277.70.071NA19.811005020.1383.7
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
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.8
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
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
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
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
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 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
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted41.50.64NA0.43300.079NA84.5523NA13.50.524
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
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
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
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
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 4.550.04116.60.4820.50.14NA79.52420.83.40.4385.2
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)3.280.086NA0.483.280.012NA9.8426.2014.80.06653.5
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
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3.80.12NA0.4913.50.41NA30.680.6NA5.40.30.24
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids150.13NA0.49260.33NA23.32251.52220.32110
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt3.60.012NA0.56.90.086NA291620.181840.1210.6
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.45
Cooked TaroCooked Taro no Salt12.70.14NA0.51210.32NA53.53410.6310.60.1945
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes3.460.012NA0.516.920.087NA29.61650.191880.1319.2
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt9.760.16NA0.52120.35NA48.86041.114.60.3994
Blanched HazelnutsBlanched Hazelnuts Or Filberts23.70.25NA0.5225.42NA49.31050.6500.350.92
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added4.170.072NA0.5323.60.054NA711860.834.170.74109
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added4.170.072NA0.5323.60.054NA711860.564.170.74109
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack4.170.072390.5323.60.094NA711860.563630.74109
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added6.330.061NA0.53290.085NA812350.893.80.5897
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack6.330.061NA0.53290.085NA812350.893440.5897
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added6.330.061NA0.53290.085NA812350.893.80.5897
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack6.330.061NA0.53290.085NA812350.893440.5897
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt350.18NA0.54210.67NA443770.680.373.7
Frozen Potato WedgesPotato wedges, frozen11.6NANA0.5414.7NANA67.4305NA380.2953
Boiled OnionsBoiled and Drained Onions500.15NA0.55250.35NA79.53771.366.80.48200
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared38.50.18NA0.55230.69NA473800.636.250.3278
Blanched AlmondsNuts, almonds, blanched400.17NA0.5645.40.31NA81.51120.543.220.50.76
Boiled White Sweet CornBoiled and Drained White Sweet Corn2.060.059NA0.57320.22NA952600.823.10.5675
Plain Almond ButterPlain Almond Butter no Salt56.50.15NA0.5745.40.35NA82.71220.391.140.540.27
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes7.140.074NA0.5722.60.17NA83.35063.45500.4593
Toasted Dried CoconutToasted Dried Coconut Meat4.560.14NA0.5715.50.47NA35.694NA6.250.350.17
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained3.70.059NA0.5834.60.19NA982880.861.230.7895
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.2
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids6.560.04629.50.5924.60.13NA75.42230.823200.64135
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids6.560.04629.50.5924.60.13NA75.42230.8219.70.64135
Boiled RutabagasBoiled and Drained Rutabagas600.097NA0.633.30.32NA1377202.3316.70.4305
White Sweet CornRaw White Sweet Corn2.330.063NA0.6430.19NA1033140.717.40.5288.3
Yellow Sweet CornRaw Yellow Sweet Corn2.330.063NA0.6430.19NA1033140.717.40.5388.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.46
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.4
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted7.950.16NA0.6337.70.71NA42.7200NA1.670.3917
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
Minerals in Top 100 Nuts & Vegetables with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in all nuts & vegetables , sorted by least amount of Iron per 100 calories.
Top 5 nuts & vegetables with least amount of iron per 100 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes
- Frozen Crosscut French Fried Sweet Potatoes, Unprepared
- Sauteed Yellow Onions