SILK French Vanilla CreamerSILK French Vanilla Creamer60330.30NANA09191NANANA000
SILK Original CreamerSILK Original Creamer45430.30NANA030.30NANANA000
Distilled VinegarVinegar, distilled81.6000000.180.18NANANA000.14
Vanilla Extract ImitationVanilla Extract Imitation No Alcohol2540000065.365.3NANANA00.140.23
Chinese WaterchestnutsRaw Chinese Waterchestnuts4400.450.120.0450.15010921.8NANANA13.66.350.27
ButterburRaw Butterbur63.50.18NANANA016.4NANANANANA1.770.45
Boiled ButterburBoiled and Drained Butterbur36.30.091NANANA09.8NANANANANA1.040.45
Vanilla ExtractVanilla extract13060.270.0450.0050.014057.457.4NANANA00.270.54
Canned Onions with LiquidsCanned Onions Solids and Liquids860.410.0730.0090.15018.29.98NANANA5.443.860.59
Alcohol Vanilla Extract ImitationVanilla Extract Imitation with Alcohol10750NANANA011NANANANA00.230.59
Cooked Rice NoodlesRice noodles, cooked4900.910.10.0180.08601090.14NANANA4.548.10.64
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked4400.860.180.0140.30960.23NANANA4.549.160.64
Boiled Oriental RadishesBoiled and Drained Oriental Radishes771.10.330.310.18015.68.3NANANA7.263.040.68
Cooked Tree FernCooked Tree Fern no Salt1810.320.0410.0820.064050NANANANA16.81.30.73
Boiled CabbageBoiled and Drained Cabbage1040.2700.0640.04102512.75.267.3508.65.760.77
Boiled RutabagasBoiled and Drained Rutabagas1360.820.130.260.170311879.341.68.164.20.82
Boiled TurnipsBoiled and Drained Turnips1000.360.0360.150.04102313.6NANANA9.073.220.82
CeleryRaw Celery63.50.770.1900.36013.56.081.681.80.367.263.130.91
White Gourd-flowered Raw White Gourd-flowered 63.50.0910.009NA0.041015.4NANANANA2.272.80.91
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5901.270.350.0590.2801280.23NANANA1.812.20.91
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5900.950.260.0450.210130NANANANANA10.80.91
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5900.860.230.0410.190130NANANANANA10.70.91
Cider VinegarVinegar, cider95000004.21.81.360.450000.91
WatercressRaw Watercress500.450.120.10.05405.850.91NANANA2.2710.40.91
OnionsRaw Onions1810.450.190.0180.059042.419.25.858.944.57.750.95
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote1092.180000238.57NANANA12.72.81
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids2906.50.990.091305918.60.771.1816.47.79.91
Peeled CucumberRaw Peeled Cucumber45.40.730.350.0450.04509.86.263.42.8603.182.681
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour8124.540.680.0591.43017300006.3514.51
EggplantRaw Eggplant1130.820.150.0590.29026.71677.171.1813.64.451.04
Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled1271.360.420.390.22023.69.07NANANA9.9851.04
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots54.410.230.0680.3808.7NANANANA4.546.941.1
Witloof ChicoryRaw Witloof Chicory770.450.110.0270.17018NANANANA144.11.1
Boiled OnionsBoiled and Drained Onions2000.860.140.0180.3204621.56.539.9356.356.171.1
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked5581.680.340.0770.3401180.50.0910.0450.364.1131.1
Boiled EggplantBoiled and Drained Eggplant1591.040.20.0680.35039.614.5NANANA11.33.761.13
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 680.0910.009NA0.041016.7NANANANA5.442.721.13
Stir-Fried White MushroomsMushrooms, white, stir-fried1181.50.1800.73018.300008.1616.21.13
Cooked Corn PastaCooked Corn Gluten-free Pasta5723.30.460.0451.430127NANANANA21.8121.13
Jalapeno PeppersRaw Jalapeno Peppers1321.680.420.230.28029.518.7126.7012.74.131.13
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)4131.860.30.270.21096834041.604.542.631.13
Sweet OnionsRaw Sweet Onions1450.36NANANA034.222.89.1610.33.274.13.631.18
Dill Pickled CucumberPickles, cucumber, dill or kosher dill54.41.360.360.320.240114.852.52.3604.542.271.18
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium54.41.360.360.320.240114.852.52.3604.542.271.18
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies680.360.050.0050.13016.4NANANANANA3.131.18
CassavaRaw Cassava7261.270.340.0770.1501737.7NANANA8.166.171.22
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids3045.531.10.0822.2065200.821.2717.79.0710.41.22
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids3045.531.10.0822.2065200.821.2717.79.0710.41.22
Sauteed Yellow OnionsOnions, yellow, sauteed558496.7322NA35.7NA6.79.533.677.74.31.22
TomatoesRaw Ripe Red Tomatoes81.60.910.130.0140.36017.6126.25.6705.4441.22
CucumberRaw Whole Cucumber680.50.170.0230.13016.57.573.953.450.142.272.951.27
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener910.450.170.0230.13022000011.81.51.27
Boiled OkraBoiled and Drained Okra1000.950.20.0050.2020.511NANANA11.38.51.27
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1361.680.340.440.26029.313.3NANANA136.71.27
Canned Vegetable Juice CocktailVegetable juice cocktail, canned1001.40.40.0540.29017.6136.356.20.322.274.21.27
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.81.3
Coconut WaterCoconut Water (liquid From Coconuts)860.910.800.00901712NANANA53.271.3
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned861.450.40.0540.29017.412.66.26.030.412.274.131.3
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage63.50.770.160.220.059011NANANANA7.76.81.36
CarrotsRaw Carrots1861.10.150.0090.45043.521.52.52.6816.312.74.21.36
Maitake MushroomsRaw Maitake Mushrooms1410.860.1400.41031.69.407.9012.28.81.36
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions1270.450.0730.0090.1603013NANANA8.163.51.36
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed52653.87.23.523.30199.844.94.9408.163.541.36
TurnipsRaw Turnips1270.450.050.180.05402917.2NANANA8.164.11.36
Napa CabbageRaw Chinese Napa Cabbage72.60.910.20.260.068014.76.4NANANA5.445.441.4
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack3361.90.290.0270.88084.527.6NANANA5.447.91.4
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV1001.60.27NANA017.611.32.229.105.99.571.4
Portabella MushroomsRaw Portabella Mushrooms1001.60.04500.67017.611.32.229.105.99.571.4
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt3950.450.120.0450.150914.131.31.540.868.168.51.4
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt3900.450.120.0450.150914.041.271.50.828.167.761.4
Spaghetti Winter SquashRaw Spaghetti Winter Squash1412.60.530.680.41031.312.5NANANA6.82.91.4
Canned Bamboo ShootsCanned Bamboo Shoots, Solids861.80.420.120.68014.68.57NANANA6.357.81.45
Boiled CauliflowerBoiled and Drained Cauliflower1042.040.320.760.23018.69.43NANANA10.48.351.45
Canned Hot Pickled PeppersPeppers, hot pickled, canned1001.80.280.140.51020.77.264.23.04011.83.631.45
Microwaved White MushroomsMushrooms, white, microwaved1592.10.2701.27027.4000011.317.71.5
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared1320.450.0770.0090.17031NANANANA8.163.61.5
SaltTable Salt00000000NANANA001.5
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2722.30.180.0910.58035.65.903.1802.2731.81.5
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash72.60.770.160.20.120156.8NANANA8.64.671.5
Boiled CarrotsBoiled and Drained Carrots1590.820.140.0050.39037.315.61.631.812.213.63.451.54
Fruit ChayoteRaw Fruit Chayote860.590.130.160.095020.57.53NANANA7.73.71.54
Cooked Frozen OnionsBoiled and Drained Frozen Onions1270.230.0410.0050.086030.413NANANA6.353.221.54
Green Sweet PeppersRaw Green Sweet Peppers910.770.260.0360.24021115.15.260.57.73.91.54
RadishesRaw Radishes72.60.450.150.140.077015.48.443.224.760.457.263.11.54
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt1221.180.280.350.21029.311.5NANANA6.3531.54
KetchupCatsup4580.450.0640.0050.1801249639.646.310.41.364.71.6
Low Salt KetchupLow sodium Ketchup4580.450.0640.0050.1801249639.646.310.41.364.71.6
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained3631.950.30.0270.89088.714NANANA1112.51.6
Baked Potato FleshBaked Potatoes Flesh no Salt4220.450.120.0450.150987.7NANANA6.88.91.6
Rice FlourUnenriched White Rice Flour16606.441.750.31.403630.54NANANA11271.6
Summer SquashRaw All Varieties Summer Squash72.60.820.20.250.150159.984.33.40.1455.51.6
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids3310.270.0410.0090.082082.5NANANANA11.33.81.63
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids2773.50.350.0321.03063190.771.1816.67.78.851.63
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids2773.50.350.0321.03063190.771.1816.67.78.851.63
Drumstick PodsRaw Drumstick Pods1680.910.15NANA038.7NANANANA14.59.531.63
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd2541.540.12NA0.6706523.5NANANA1331.63
Dishcloth GourdRaw Dishcloth Gourd910.910.073NA0.39019.79.16NANANA55.441.63
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash911.40.290.370.22019.511.7NANANA6.354.131.63
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash861.770.290.370.2201711.25.944.131.2254.71.68
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin681.630.330.430.26012.27.76NANANA4.545.171.68
Macronutrients in Top 100 Cereals, Vegetables, Nuts, Spices & Legumes with the lowest Iron content per 1 lb
In the above table you can find and compare the amount of macronutrients in all cereals, vegetables, nuts, spices & legumes , sorted by least amount of Iron per 1 pound.
Top 5 cereals, vegetables, nuts, spices & legumes with least amount of iron per 1 pound are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Distilled Vinegar
- Vanilla Extract Imitation No Alcohol
- Raw Chinese Waterchestnuts