Chinese WaterchestnutsRaw Chinese Waterchestnuts3850.40.10.040.1309519NANANA125.560.24
ButterburRaw Butterbur55.60.16NANANA014.3NANANANANA1.550.4
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
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
Witloof ChicoryRaw Witloof Chicory67.50.40.0950.0240.15016NANANANA12.33.570.95
Jalapeno PeppersRaw Jalapeno Peppers1151.470.370.20.25025.816.410.45.870113.60.99
Sweet OnionsRaw Sweet Onions1270.32NANANA0302088.972.863.573.181.03
CassavaRaw Cassava6351.10.290.0670.1301516.75NANANA7.145.41.07
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
CarrotsRaw Carrots1630.950.130.0080.4038192.22.3414.2113.71.2
Maitake MushroomsRaw Maitake Mushrooms1230.750.1200.36027.78.206.9010.77.71.2
TurnipsRaw Turnips1110.40.0440.160.048025.515NANANA7.143.571.2
Napa CabbageRaw Chinese Napa Cabbage63.50.790.170.230.060135.6NANANA4.764.761.23
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
Spaghetti Winter SquashRaw Spaghetti Winter Squash1232.260.460.590.36027.411NANANA5.952.541.23
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared1150.40.0670.0080.15027NANANANA7.143.141.3
Fruit ChayoteRaw Fruit Chayote75.40.520.110.140.0830186.6NANANA6.753.251.35
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
Summer SquashRaw All Varieties Summer Squash63.50.710.170.220.13013.38.733.772.980.124.374.81.4
Drumstick PodsRaw Drumstick Pods1470.790.13NANA034NANANANA12.78.331.43
Dishcloth GourdRaw Dishcloth Gourd79.40.790.064NA0.35017.38NANANA4.374.761.43
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin67.51.270.330.240.12012.39.925.484.250.23.974.81.47
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
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
Oriental RadishesRaw Oriental Radishes71.40.40.120.120.064016.39.92NANANA6.352.41.6
Scallop Summer SquashRaw Scallop Summer Squash71.40.790.160.210.12015.29.5NANANA4.764.761.6
Hubbard Winter SquashRaw Hubbard Winter Squash15920.410.520.31034.515.7NANANA15.57.941.6
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared63914.21.23NANA012230.4NANANA7.545.41.6
WaxgourdRaw Waxgourd51.60.790.064NA0.35012NANANANA11.51.61.6
Iceberg LettuceRaw Iceberg Lettuce55.60.560.0710.210.083011.87.83.973.60.24.763.571.63
Shiitake MushroomsRaw Shiitake Mushrooms1351.94NANANANA279.4509.4509.928.91.63
CauliflowerRaw Cauliflower991.10.520.060.064019.77.63.853.7307.947.621.67
Low Salt Tomato and Vegetable JuiceTomato and Vegetable Juice Low Sodium87.30.40.0560.0040.16018.213NANANA3.182.41.67
Balsam-pear , PodsRaw Balsam-pear , Pods67.50.67NANANA014.7NANANANA113.971.7
Red Sweet PeppersRaw Red Sweet Peppers1031.20.230.220.402416.78.977.708.333.931.7
Frozen CarrotsFrozen Carrots, Unprepared1431.830.190.0670.98031.4191.231.616133.11.75
Hawaii Mountain YamRaw Hawaii Mountain Yam2660.40.0870.0280.15064.71.23NANANA9.925.31.75
RutabagasRaw Rutabagas1470.640.110.210.14034.217.76.49.132.19.134.31.75
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash75.41.070.370.170.15015.411.46.34.90.243.9741.75
Frozen Whole OnionsFrozen Whole Onions, Unprepared1390.240.0440.0040.095033.515NANANA6.753.531.83
Banana PepperRaw Banana Pepper1071.80.190.0120.95021.27.74NANANA13.56.61.83
Hungarian PeppersRaw Hungarian Peppers1151.630.180.0440.91026.614NANANA3.973.181.83
Yellow Sweet PeppersRaw Yellow Sweet Peppers1070.830.12NANA025NANANANA3.573.971.83
CabbageRaw Cabbage990.40.1300.06702312.75.756.630.329.925.11.87
CollardsRaw Collards1272.420.220.430.33021.51.83NANANA16121.87
Frozen Potato PuffsFrozen Potato Puffs, Unprepared70634.65.630.9211.50981.100.640.529.137.661.87
Orange TomatoesRaw Orange Tomatoes63.50.750.0990.0120.29012.6NANANANA3.574.61.87
Yardlong BeanRaw Yardlong Bean1871.60.420.280.38033NANANANANA111.87
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared79.40.560.120.150.087019NANANANA4.763.31.9
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage1190.40.0520.0990.075022.55.16NANANA12.36.351.94
Yellow TomatoesRaw Yellow Tomatoes59.51.030.140.0160.41012NANANANA2.783.91.94
Frozen ArtichokesFrozen Artichokes, Unprepared1511.70.390.190.52030.8NANANANA15.510.42
Bamboo ShootsRaw Bamboo Shoots1071.20.270.0790.45020.612NANANA8.7310.32
UV Exposed White MushroomRaw White Mushroom Exposed to UV87.31.350.200.640137.860.675.8703.9712.32
White MushroomsRaw White Mushrooms87.31.350.200.640137.860.675.8703.9712.32
Young Green OnionsYoung Green Onions, tops only1071.870.650.160.32022.815.58.46.50.647.143.852.02
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared67.50.520.110.140.083014.26.8NANANA5.164.62.02
Green TomatoesRaw Green Tomatoes910.790.110.0120.31020.216NANANA4.374.762.02
White Sweet CornRaw White Sweet Corn3414.70.720.0642.15075.512.8NANANA10.712.82.06
Yellow Sweet CornRaw Yellow Sweet Corn3415.361.30.0561.87074.2257.713.63.537.94132.06
White PotatoesRaw Whole White Potatoes2740.40.10.040.13062.44.561.352.11.19.536.672.06
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared3810.710.150.0520.27088NANANANA6.756.82.1
Frozen CauliflowerFrozen Cauliflower, Unprepared951.070.160.390.12018.68.8NANANA9.137.982.14
YamRaw Yam4680.670.150.0480.2501112NANANA16.36.072.14
CeltuceRaw Celtuce71.41.2NANANA014.5NANANANA6.753.372.2
TaroRaw Taro4450.790.160.0990.2301051.6NANANA16.35.952.2
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage950.710.0910.180.14021.3NANANANA9.134.82.22
Stored Common CabbageRaw Stored Common Cabbage950.710.0910.180.14021.3NANANANA9.134.82.22
Jew's EarRaw Jew's Ear990.16NANANA026.8NANANANANA1.92.22
Frozen OkraFrozen Okra, Unprepared1190.990.260.0040.26026.311.8NANANA8.736.72.26
RadicchioRaw Radicchio910.990.240.0640.37017.82.4NANANA3.575.682.26
Winter SquashRaw All Varieties Winter Squash1350.520.110.140.0830348.73NANANA5.953.772.3
Chinese BroccoliRaw Chinese Broccoli10330.461.080.32018.53.5NANANA10.34.762.34
NopalesRaw Nopales63.50.360.0640.020.17013.24.56NANANA8.735.242.34
ParsnipsRaw Parsnips2981.20.20.0120.16071.419NANANA19.44.762.34
Ginger RootRaw Ginger Root3182.980.810.130.48070.56.75NANANA7.947.222.4
Taro ShootsRaw Taro Shoots43.70.360.0710.0440.109.2NANANANANA3.652.4
Yambean Raw Yambean 1510.360.0830.0560.120357.14NANANA19.42.862.4
Sweet PotatoRaw Sweet Potato3410.20.0710.0040.05208016.62.783.810126.232.42
OkraRaw Okra1310.750.10.0040.1029.65.872.261.272.412.77.662.46
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared79.40.830.120.040.4017.7NANANANA6.354.32.46
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared79.40.830.120.040.4017.713NANANA6.354.32.46
TomatillosRaw Tomatillos1274.050.550.0641.602315.6NANANA7.543.82.46
CardoonRaw Cardoon67.50.40.044NA0.16016NANANANA6.352.782.78
CeleriacRaw Celeriac1671.20.3100.59036.56.35NANANA7.145.952.78
Pumpkin FlowersRaw Pumpkin Flowers59.50.280.140.0080.008013NANANANANA4.12.78
SalsifyRaw Salsify3250.79NANANA074NANANANA13132.78
Acorn Winter SquashRaw Acorn Winter Squash1590.40.0830.10.064041.4NANANANA5.953.182.78
Butternut Winter SquashRaw Butternut Winter Squash1790.40.0830.10.064046.48.733.933.930.877.943.972.78
Frozen TurnipsFrozen Turnips, Unprepared63.50.640.0670.250.075011.7NANANANA7.144.132.78
Macronutrients in Top 100 Raw Vegetables with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in raw vegetables , sorted by least amount of Iron per 14 ounces.
Top 5 raw vegetables with least amount of iron per 14 ounces are:
- Raw Chinese Waterchestnuts
- Raw Butterbur
- Raw Celery
- Raw White Gourd-flowered
- Raw Watercress