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Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
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
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.1765
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
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated7.30.0413.30.38.850.066NA43.81490.212410.1631
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.8
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes7.630.045NA0.3418.60.045NA443103.821.80.21.86
KetchupCatsup150.084150.35130.083NA25.72780.698980.1768
Low Salt KetchupLow sodium Ketchup150.084NA0.35130.083NA25.72780.69200.1768
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5.260.013NA0.359.020.086NA17.3145NA15.80.1159.4
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt9.30.19NA0.3623.30.16NA46.53810.355.80.3190
Baked Potato FleshBaked Potatoes Flesh no Salt5.380.23NA0.38270.17NA53.84200.325.380.3181
Cooked Tree FernCooked Tree Fern no Salt200.51NA0.412.51.35NA1012.52.2512.50.78222
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes6.120.063NA0.4214.30.11NA56.5278NA15.60.2445.3
Onions FlakesDry Onions Flakes73.60.12NA0.4426.40.4NA874651.4360.541.13
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.259
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
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.2163
Cooked TaroCooked Taro no Salt12.70.14NA0.51210.32NA53.53410.6310.60.1945
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223
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
Boiled White Sweet CornBoiled and Drained White Sweet Corn2.060.059NA0.57320.22NA952600.823.10.5675
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.2
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
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd160.15NA0.6435.70.4NA55.48090.3637.50.3151
Hawaii Mountain YamRaw Hawaii Mountain Yam390.16NA0.66180.36NA50.76241.0419.40.4122
Sweet Pickle relishPickle relish, sweet2.30.065NA0.673.850.012NA10.819.206240.1147.7
Canned Onions with LiquidsCanned Onions Solids and Liquids2370.29NA0.6831.60.54NA1475841.5819531.53495
Baked White PotatoesBaked Whole White Potatoes110.14NA0.729.30.21NA81.55910.547.60.3882
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.3590
ButterburRaw Butterbur7360.74NA0.711001.96NA85.746796.43501.14675
Boiled EggplantBoiled and Drained Eggplant170.17NA0.7131.40.32NA433510.292.860.34256
CarrotsRaw Carrots80.50.117.80.7329.30.35NA85.47800.241680.59215
Boiled CabbageBoiled and Drained Cabbage2090.0744.350.7465.20.89NA1438522.634.80.87402
Ginger RootRaw Ginger Root200.28NA0.7553.80.29NA42.55190.8816.30.4399
White PotatoesRaw Whole White Potatoes130.17NA0.7530.40.21NA905900.43230.42118
EppawRaw Eppaw73.30.16NA0.7721.30.73NA1102270.680.7740
Baked Sweet PotatoSweet Potato Baked in skin, flesh only42.20.18NA0.77300.55NA605280.22400.3684.2
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5.361.6NA0.79250.36NA51.820944.37.142.38149
PoiPoi14.30.15NA0.7921.40.33NA351630.6310.70.264
ParsnipsRaw Parsnips480.16NA0.7938.70.75NA955002.413.30.79106
Baked Red PotatoesBaked Whole Red Potatoes10.30.2NA0.8320.2NA82.8626NA13.80.4688
Boiled SalsifyBoiled and Drained Salsify690.1NA0.8126.50.31NA82.44160.8823.50.44119
Sweet OnionsRaw Sweet Onions62.50.18NA0.81280.24NA84.43721.56250.41285

Minerals in Top 100 Vegetables with the lowest Iron content per 100 kcal

In the above table you can find and compare the amount of minerals in all vegetables , sorted by least amount of Iron per 100 calories.

Top 5 vegetables with least amount of iron per 100 calories are:

  1. Raw Chinese Waterchestnuts
  2. Raw Cassava
  3. Home prepared Hash Brown Potatoes
  4. Frozen Crosscut French Fried Sweet Potatoes, Unprepared
  5. Sauteed Yellow Onions