Chinese WaterchestnutsRaw Chinese Waterchestnuts11.30.34NA0.06222.70.34NA656020.7214.40.5275.7
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared35.4NANA0.25NANANANA154NA155NA39
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.1420
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
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.259
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.2163
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared38.50.18NA0.55230.69NA473800.636.250.3278
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.2
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
Hawaii Mountain YamRaw Hawaii Mountain Yam390.16NA0.66180.36NA50.76241.0419.40.4122
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.3590
ButterburRaw Butterbur7360.74NA0.711001.96NA85.746796.43501.14675
CarrotsRaw Carrots80.50.117.80.7329.30.35NA85.47800.241680.59215
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
ParsnipsRaw Parsnips480.16NA0.7938.70.75NA955002.413.30.79106
Sweet OnionsRaw Sweet Onions62.50.18NA0.81280.24NA84.43721.56250.41285
SalsifyRaw Salsify730.11NA0.85280.33NA914630.9824.40.4694
Jalapeno PeppersRaw Jalapeno Peppers41.40.16NA0.8651.70.33NA89.78551.3810.30.48316
EggplantRaw Eggplant360.32NA0.92560.93NA969161.280.64369
Root WasabiRaw Root Wasabi1170.14NA0.9463.30.36NA73.4521NA15.61.563.4
Maitake MushroomsRaw Maitake Mushrooms3.230.81NA0.9732.30.19NA2396587.13.232.4292
Drumstick PodsRaw Drumstick Pods810.23NA0.971220.7NA13512461.91141.2238
Hubbard Winter SquashRaw Hubbard Winter Squash350.16NA147.50.45NA52.58001.2517.50.33220
Spaghetti Winter SquashRaw Spaghetti Winter Squash740.12NA138.70.4NA38.73480.97550.61295
Yardlong BeanRaw Yardlong Bean1060.1NA1940.44NA1265113.28.50.79187
Yautia Raw Yautia 9.20.26NA124.50.19NA526100.7121.40.5174.6
Frozen SuccotashFrozen Succotash, Unprepared17.20.068NA1260.32NA843170.6548.40.5179.7
Red PotatoesRaw Whole Red Potatoes14.30.19NA1.0431.40.2NA876500.7125.70.47116
PotatoesRaw Whole Potatoes15.60.14NA1.05300.2NA745520.527.80.39103
TurnipsRaw Turnips1070.3NA1.0739.30.48NA966822.52390.96328
Russet PotatoesRaw Whole Russet Potatoes16.50.13NA1.1290.2NA69.65280.516.330.3799
Burdock RootRaw Burdock Root570.11NA1.152.80.32NA714280.976.940.46111
Chicory RootsRaw Chicory Roots570.11NA1.130.60.32NA84.74030.9769.40.46111
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared58.60.066NA1.14240.26NA764281.3841.40.24317
GarlicRaw Garlic1210.2NA1.1416.81.12NA1032699.5311.40.7839.3
RutabagasRaw Rutabagas1160.086NA1.2540.35NA1438241.932.40.65242
Shiitake MushroomsRaw Shiitake Mushrooms5.90.42NA1.2590.68NA32989416.826.53.03264
Frozen CarrotsFrozen Carrots, Unprepared1000.21NA1.2233.30.48NA926531.941890.92250
Young Cowpeas Raw Young Cowpeas 1400.14NA1.2256.70.62NA594792.564.441.1285.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained220.22NA1.26380.22NA65.37351.41250.3725.3
Frozen Whole OnionsFrozen Whole Onions, Unprepared1030.14NA1.328.60.36NA65.74061.1428.60.34258
Frozen ArtichokesFrozen Artichokes, Unprepared500.14NA1.3710.64NA1536530.531240.84233
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared34.70.13NA1.333.30.34NA822940.5665.30.63114
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV13.61.3NA1.445.50.31NA491165584.5412.4422
Portabella MushroomsRaw Portabella Mushrooms13.61.3NA1.4NA0.31NA491165584.5412.4422
Witloof ChicoryRaw Witloof Chicory1120.3NA1.4590.59NA15312411.1811.80.94556
CeleryRaw Celery2860.2528.61.4378.60.74017118572.865710.93682
White Gourd-flowered Raw White Gourd-flowered 1860.19NA1.4378.60.47NA9310711.4314.35682
CollardsRaw Collards7250.14NA1.4784.42.06NA786664.06530.66280
Hearts Of PalmRaw Hearts Of Palm15.70.56NA1.478.7NANA12215700.61123.2460.4
Savoy CabbageRaw Savoy Cabbage1300.23NA1.51040.67NA1568523.331041337
KohlrabiRaw Kohlrabi890.48NA1.570.40.51NA17012962.6740.11337
TomatoesRaw Ripe Red Tomatoes55.60.3312.81.5610.63NA1331317027.80.94525
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared510.089NA1.5424.60.44NA38.63721.233.50.3145
Butternut Winter SquashRaw Butternut Winter Squash1070.16NA1.5675.60.45NA73.37821.18.90.33192
Lotus RootRaw Lotus Root610.35NA1.57310.35NA1357510.95540.53107
Yambean Raw Yambean 31.60.13NA1.5831.60.16NA47.43951.8410.50.42237
Hungarian PeppersRaw Hungarian Peppers41.40.4NA1.6550.7NA1006971.033.451.03316
Hyacinth-Young beansRaw Hyacinth-Young beans1090.1NA1.6870.45NA1075483.264.350.8191
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage1600.083NA1.63400.79NA14328433.339230.67305
Red Sweet PeppersRaw Red Sweet Peppers270.065NA1.65460.43NA1008120.3815.40.96355
CeleriacRaw Celeriac1020.17NA1.6747.60.38NA2747141.672380.79210
ShallotsRaw Shallots51.40.12NA1.67290.41NA83.34641.6716.70.56111
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared26.50.097NA1.67380.53NA78.83421.639.40.4849.6
CauliflowerRaw Cauliflower880.1641.68600.62NA17611962.41201.08368
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared18.70.15NA1.739.60.63NA87.83172.64.31.1446
Green Sweet PeppersRaw Green Sweet Peppers500.33101.7500.61NA1008750150.65469
Banana PepperRaw Banana Pepper520.35NA1.7630.37NA1199481.1480.93340
Yellow Sweet PeppersRaw Yellow Sweet Peppers40.70.4NA1.744.40.43NA897851.17.40.63341
Winter SquashRaw All Varieties Winter Squash82.40.21NA1.7410.48NA67.610291.1811.80.62264
Sprouted SoybeansRaw Sprouted Soybeans550.35NA1.72590.58NA1343970.4911.50.9656.6
Dried ShallotsFreeze-dried Shallots52.60.12NA1.72300.41NA854741.64170.550.57
Acorn Winter SquashRaw Acorn Winter Squash82.50.16NA1.75800.42NA908681.257.50.33219
In Pod Fava BeansRaw In Pod Fava Beans420.46NA1.7637.50.75NA1473770.9128.41.1482.5
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans340.058NA1.7635.30.32NA694450.88540.4533
Fruit ChayoteRaw Fruit Chayote89.50.65NA1.8630.99NA956581.0510.53.9496
Dishcloth GourdRaw Dishcloth Gourd1000.18NA1.8700.46NA1606951150.35469
Green PeasRaw Green Peas310.22NA1.840.70.51NA1333012.226.171.5397
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV822.27NA1.8410.65NA545203611827.35419
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini822.27NA1.8410.65NA545203611827.35419
WatercressRaw Watercress10910.7NA1.81912.2NA54530008.23731865
Sprouted PeasRaw Sprouted Peas290.22NA1.82450.35NA1333070.48160.8550.2
SuccotashRaw Succotash180.19NA1.8548.50.69NA1143730.614.040.6274
Bamboo ShootsRaw Bamboo Shoots480.7NA1.85110.97NA21919742.96154.07337
BeetsRaw Beets37.20.17NA1.8653.50.77NA937561.631810.81204
Sun-dried Chile PeppersSun-dried Hot Chile Peppers140.07NA1.86270.25NA495771.1280.312.2
CucumberRaw Whole Cucumber1070.278.671.8786.70.5325160980213.31.33635
OkraRaw Okra2480.33NA1.881732.4NA1859062.1221.21.76271
CabbageRaw Cabbage1600.07641.88480.6427.81046801.2720.72369
Young Green OnionsYoung Green Onions, tops only1930.11NA1.959.30.56NA935891.8555.60.74342
Frozen OkraFrozen Okra, Unprepared2700.28NA1.91432.9NA1407032101.77303
Low Salt Tomato and Vegetable JuiceTomato and Vegetable Juice Low Sodium500.91NA1.950NANA77.38772.272640.91425
Napa CabbageRaw Chinese Napa Cabbage4810.23NA1.9481.31.2NA18114883.7556.31.44590
Minerals in Top 100 Raw Vegetables with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in raw vegetables , sorted by least amount of Iron per 100 calories.
Top 5 raw vegetables with least amount of iron per 100 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Frozen Sweet Potato Puffs, Unprepared
- Frozen Potato Puffs, Unprepared
- Frozen Par Fried Breaded Onion Rings, Unprepared