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
EggplantRaw Eggplant990.710.130.0520.25023.3146.16.271.03123.90.91
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 OnionsRaw Sweet Onions1270.32NANANA0302088.972.863.573.181.03
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
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
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
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
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
Oriental RadishesRaw Oriental Radishes71.40.40.120.120.064016.39.92NANANA6.352.41.6
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.18521.6
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
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids2580.320.0520.0080.11064.644NANANA3.183.181.63
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower75.40.870.130.320.0950154.17NANANA10.76.41.63
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids25420.310.0280.9061NANANANA2.787.741.63
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids25420.310.0280.9061NANANANA6.757.741.63
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
Cooked Taro ShootsCooked Taro Shoots no Salt55.60.320.0640.040.091012.7NANANANANA2.91.63
CauliflowerRaw Cauliflower991.10.520.060.064019.77.63.853.7307.947.621.67
Boiled CeleryBoiled and Drained Celery71.40.640.1600.30169.42.62.80.566.353.31.67
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added31420.310.0280.91077NANANANA7.949.571.67
Macronutrients in Top 100 Whole Vegetables with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole vegetables , sorted by least amount of Iron per 14 ounces.
Top 5 whole 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