Chinese WaterchestnutsRaw Chinese Waterchestnuts3850.40.10.040.1309519NANANA125.560.24
ButterburRaw Butterbur55.60.16NANANA014.3NANANANANA1.550.4
Boiled ButterburBoiled and Drained Butterbur31.80.079NANANA08.57NANANANANA0.910.4
Canned Onions with LiquidsCanned Onions Solids and Liquids75.40.360.0640.0080.130168.73NANANA4.763.370.52
Boiled Oriental RadishesBoiled and Drained Oriental Radishes67.50.950.290.270.15013.67.26NANANA6.352.660.6
Cooked Tree FernCooked Tree Fern no Salt1590.280.0360.0710.056043.6NANANANA14.71.150.64
Boiled CabbageBoiled and Drained Cabbage910.2400.0560.036022114.66.4307.545.040.67
Boiled RutabagasBoiled and Drained Rutabagas1190.710.120.230.1502715.76.18.181.47.143.70.71
Boiled TurnipsBoiled and Drained Turnips87.30.320.0320.130.03602012NANANA7.942.80.71
CeleryRaw Celery55.60.670.1700.31011.85.31.471.60.326.352.740.79
White Gourd-flowered Raw White Gourd-flowered 55.60.0790.008NA0.036013.5NANANANA22.460.79
WatercressRaw Watercress43.70.40.110.0910.04805.10.79NANANA29.130.79
OnionsRaw Onions1590.40.170.0160.052037175.17.83.936.754.370.83
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote951.9000020.27.5NANANA112.460.87
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids2545.680.870.0792.63051.716.30.671.0314.36.758.650.87
Peeled CucumberRaw Peeled Cucumber39.70.640.310.040.0408.575.482.982.502.782.340.87
EggplantRaw Eggplant990.710.130.0520.25023.3146.16.271.03123.90.91
Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled1111.20.370.340.19020.67.94NANANA8.734.370.91
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots47.60.870.20.060.3307.62NANANANA3.976.070.95
Witloof ChicoryRaw Witloof Chicory67.50.40.0950.0240.15016NANANANA12.33.570.95
Boiled OnionsBoiled and Drained Onions1750.750.120.0160.28040.318.85.78.74.375.565.40.95
Boiled EggplantBoiled and Drained Eggplant1390.910.170.060.31034.612.7NANANA9.923.30.99
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 59.50.0790.008NA0.036014.6NANANANA4.762.40.99
Stir-Fried White MushroomsMushrooms, white, stir-fried1031.30.1600.6401600007.1414.20.99
Jalapeno PeppersRaw Jalapeno Peppers1151.470.370.20.25025.816.410.45.870113.60.99
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)3611.630.270.240.1808472.53536.403.972.30.99
Sweet OnionsRaw Sweet Onions1270.32NANANA0302088.972.863.573.181.03
Dill Pickled CucumberPickles, cucumber, dill or kosher dill47.61.20.310.280.2109.574.252.22.0603.9721.03
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium47.61.20.310.280.2109.574.252.22.0603.9721.03
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies59.50.320.0440.0040.12014.4NANANANANA2.741.03
CassavaRaw Cassava6351.10.290.0670.1301516.75NANANA7.145.41.07
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids2664.840.970.0711.905717.60.711.115.57.949.11.07
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids2664.840.970.0711.905717.60.711.115.57.949.11.07
Sauteed Yellow OnionsOnions, yellow, sauteed488435.862.619NA31NA5.878.333.26.753.771.07
TomatoesRaw Ripe Red Tomatoes71.40.790.110.0120.32015.410.45.444.9604.763.51.07
CucumberRaw Whole Cucumber59.50.440.150.020.11014.46.633.4530.1222.581.1
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener79.40.40.150.020.12019000010.31.31.1
Boiled OkraBoiled and Drained Okra87.30.830.180.0040.180189.53NANANA9.927.421.1
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1191.470.30.380.23025.611.6NANANA11.55.871.1
Canned Vegetable Juice CocktailVegetable juice cocktail, canned87.31.230.350.0480.25015.411.35.565.440.2823.71.1
Coconut WaterCoconut Water (liquid From Coconuts)75.40.790.700.008014.710.4NANANA4.372.861.15
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned75.41.270.350.0480.26015.2115.445.280.3623.61.15
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage55.60.670.140.190.05209.57NANANANA6.755.951.2
CarrotsRaw Carrots1630.950.130.0080.4038192.22.3414.2113.71.2
Maitake MushroomsRaw Maitake Mushrooms1230.750.1200.36027.78.206.9010.77.71.2
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions1110.40.0640.0080.1402611.5NANANA7.143.061.2
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed460476.33.0620.4016.78.64.34.3307.143.11.2
TurnipsRaw Turnips1110.40.0440.160.048025.515NANANA7.143.571.2
Napa CabbageRaw Chinese Napa Cabbage63.50.790.170.230.060135.6NANANA4.764.761.23
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack2941.670.260.0240.7707424NANANA4.766.91.23
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV87.31.40.24NANA015.49.921.947.9805.168.371.23
Portabella MushroomsRaw Portabella Mushrooms87.31.40.0400.59015.49.921.947.9805.168.371.23
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt3450.40.10.040.130803.61.151.350.757.147.421.23
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt3410.40.10.040.13079.43.531.11.30.717.146.81.23
Spaghetti Winter SquashRaw Spaghetti Winter Squash1232.260.460.590.36027.411NANANA5.952.541.23
Canned Bamboo ShootsCanned Bamboo Shoots, Solids75.41.60.370.110.6012.87.5NANANA5.566.831.27
Boiled CauliflowerBoiled and Drained Cauliflower911.80.280.660.2016.38.26NANANA9.137.31.27
Canned Hot Pickled PeppersPeppers, hot pickled, canned87.31.60.240.120.450186.353.72.66010.33.181.27
Microwaved White MushroomsMushrooms, white, microwaved1391.830.2401.102400009.9215.51.3
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared1150.40.0670.0080.15027NANANANA7.143.141.3
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash63.50.670.140.180.110135.95NANANA7.544.11.3
Boiled CarrotsBoiled and Drained Carrots1390.710.120.0040.35032.613.71.431.610.71231.35
Fruit ChayoteRaw Fruit Chayote75.40.520.110.140.0830186.6NANANA6.753.251.35
Cooked Frozen OnionsBoiled and Drained Frozen Onions1110.20.0360.0040.075026.611.5NANANA5.562.81.35
Green Sweet PeppersRaw Green Sweet Peppers79.40.670.230.0320.21018.49.534.454.60.446.753.41.35
RadishesRaw Radishes63.50.40.130.120.067013.57.42.84.170.46.352.71.35
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt1071.030.250.310.19025.610NANANA5.562.61.35
KetchupCatsup4010.40.0560.0040.15010984.434.640.59.131.24.131.4
Low Salt KetchupLow sodium Ketchup4010.40.0560.0040.15010984.434.640.59.131.24.131.4
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained3181.70.260.0240.78077.612.4NANANA9.53111.4
Baked Potato FleshBaked Potatoes Flesh no Salt3690.40.10.040.13085.56.75NANANA5.957.781.4
Summer SquashRaw All Varieties Summer Squash63.50.710.170.220.13013.38.733.772.980.124.374.81.4
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids2900.240.0360.0080.071072NANANANA9.923.331.43
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids2423.060.310.0280.905516.50.671.0314.56.757.741.43
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids2423.060.310.0280.905516.50.671.0314.56.757.741.43
Drumstick PodsRaw Drumstick Pods1470.790.13NANA034NANANANA12.78.331.43
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd2221.350.11NA0.5905720.5NANANA11.52.61.43
Dishcloth GourdRaw Dishcloth Gourd79.40.790.064NA0.35017.38NANANA4.374.761.43
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash79.41.230.250.330.1901710.3NANANA5.563.61.43
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash75.41.550.250.330.190159.845.23.61.074.374.131.47
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin59.51.430.290.370.23010.76.8NANANA3.974.521.47
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin67.51.270.330.240.12012.39.925.484.250.23.974.81.47
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods75.40.710.05600.310177.74NANANA7.943.331.5
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage950.360.0480.0910.071021.5NANANANA117.141.5
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added2861.670.260.0240.770728.77NANANA4.766.91.5
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added2861.670.260.0240.77072130.910.9110.64.766.91.5
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack2861.670.260.0240.77072130.910.9110.64.766.91.5
Boiled WaxgourdBoiled and Drained Waxgourd55.60.790.06400.350124.7NANANA3.971.61.5
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4485.640.60.0561.8010313.31.031.710.610.314.41.55
Tomato JuiceCanned Tomato Juice no Salt67.51.150.0750.020.08701410.25.284.9601.63.371.55
Savoy CabbageRaw Savoy Cabbage1070.40.0520.110.083024.29NANANA12.37.941.6
Boiled KohlrabiBoiled and Drained Kohlrabi1150.440.0560.110.087026.611NANANA4.377.141.6
KohlrabiRaw Kohlrabi1070.40.0520.10.079024.610.3NANANA14.36.751.6
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV87.30.40.05600.160176.83NANANA2.49.921.6
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini87.30.40.05600.160176.83NANANA2.49.921.6
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV1152.30.1101.04NA17.68.9708.9708.73131.6
Grilled Portabella MushroomsMushrooms, portabella, grilled1152.30.2500.92017.68.9708.9708.73131.6
Sour Cucumber PicklesPickles, cucumber, sour43.70.790.210.180.1308.974.2NANANA4.761.31.6
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium43.70.790.210.180.1308.974.2NANANA4.761.31.6
Oriental RadishesRaw Oriental Radishes71.40.40.120.120.064016.39.92NANANA6.352.41.6
Macronutrients in Top 100 Nuts & Vegetables with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by least amount of Iron per 14 ounces.
Top 5 nuts & vegetables with least amount of iron per 14 ounces are:
- Raw Chinese Waterchestnuts
- Raw Butterbur
- Boiled and Drained Butterbur
- Canned Onions Solids and Liquids
- Boiled and Drained Oriental Radishes