Asian PearsRaw Asian Pears7141.640.0860.0070.3907650.4NANANA25.73.570
Human Breast MilkFluid Mature Human Breast Milk42918.88.60.221.66029.529.5NANANA04.40.13
Chinese WaterchestnutsRaw Chinese Waterchestnuts3090.310.080.0310.09907415NANANA9.284.330.19
Canned Cranberry-orange RelishCranberry-orange relish, canned1690.170.02NANA078NANANANA00.510.34
Cooked Rice NoodlesRice noodles, cooked2780.560.0640.0110.053066.70.083NANANA2.784.970.39
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.51
Baked Yellow PlantainsPlantains, yellow, baked1940.3100008041.37.47.3426.54.262.940.54
White GrapefruitRaw White Grapefruit9090.910.130.0450.17076.566.5NANANA106.270.55
Valencia OrangesRaw Valencia Oranges6121.840.210.0980.27072.8NANANANA15.36.370.55
Pink GrapefruitRaw Pink and Red Grapefruit71410.150.0570.2107649.212.611.52511.45.50.57
Florida OrangesRaw Florida Oranges6521.370.160.0720.2075.359.6NANANA15.74.570.59
Cooked Corn PastaCooked Corn Gluten-free Pasta2381.740.240.0240.75066.5NANANANA11.46.260.6
OrangesRaw Oranges6380.770.0960.0450.1107559.7NANANA15.360.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
Japanese PersimmonsRaw Japanese Persimmons4290.810.0860.0170.17079.753.72423.36.615.42.50.64
LongansRaw Longans5000.5NANANA075.7NANANANA5.56.550.65
Sauteed Yellow OnionsOnions, yellow, sauteed24426.33.61.611.7NA19NA3.65.121.984.152.30.66
Bosc PearsRaw Bosc Pears4480.4NANANANA724625.3119.45141.60.67
FeijoaRaw Feijoa4922.070.510.140.5307540.314.511.414.431.53.50.69
ApplesRaw Apples with skin5770.980.160.0520.25079.760341412141.50.69
JackfruitRaw Jackfruit3162.020.620.250.047073.460.329301.334.745.430.73
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared1866.670.58NANA057.214.3NANANA3.542.530.75
CarambolaRaw StarFruit9683.20.180.261.506538.5NANANA27100.77
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed25930.64.1213.30115.62.82.804.6620.78
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.250.79
Navel OrangesRaw Navel Oranges6120.920.10.0550.14076.85213.81226.213.55.570.8
MangosRaw Mangos5001.90.460.260.09507568.323.4103584.10.8
Dry-roasted PeanutsDry-roasted Peanuts, no salt5125.43.950.0134.970112.5002.54.312.40.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Dried Japanese PersimmonsPersimmons, japanese, dried1090.65NANANA080.4NANANANA161.50.81
Canned Baked BeansCanned Baked Beans no Salt2861.140.290.220.27058.522.2NANANA15.713.70.83
GrapefruitRaw Grapefruit9380.940.130.0470.18075.865.4NANANA10.35.90.84
TangerinesRaw Tangerines5661.750.220.10.27075.56013.61234.2104.60.85
PummeloRaw Pummelo7890.32NANANA076NANANANA7.960.87
BananasRaw Bananas3371.10.380.0910.1607741.216.316.88.068.763.670.88
DurianRaw or Frozen Durian20411NANANA055.3NANANANA7.7630.88
ClementinesRaw Clementines6380.96NANANANA76.758.610.51038115.430.89
Bartlett PearsRaw Bartlett Pears4760.76NANANANA71.54632122.0514.81.860.9
Red Anjou PearsRaw Red Anjou Pears4840.68NANANANA72.34631.413.31.2614.51.60.92
Whole Wheat French BreadWhole Wheat French or Vienna Bread1261.300.0440.68061.60NANANA5.2710.50.94
PearsRaw Pears5260.740.120.0050.4908051.333.813.73.7416.31.90.95
Java-plumRaw Java-plum5001.15NANANA077.8NANANANANA3.60.95
Strawberry GuavasRaw Strawberry Guavas4352.60.750.310.79075.5NANANANA23.52.520.96
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans240172.361.138.5022.6NANANANA1.9231.40.96
HickorynutsDried Hickorynuts45.729.43.20.489.408.33NANANANA2.925.80.97
Medjool DatesDates, medjool1080.16NANANANA817234.736.50.577.261.960.97
Golden RaisinsGolden Seedless Raisins1000.20.0650.0190.038079.865.534.63103.33.270.98
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit4761.330.310.20.2907558.627.6255.86.674.861
Pickled Green OlivesCanned Pickled Green Olives20731.74.20.192.507.941.1NANANA6.832.131
Cooked CouscousCouscous, cooked2680.430.0780.0080.160620.27NANANA3.75101
AvocadosRaw Avocados18827.540.233.140161.240.230.690.1112.63.751.03
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids4696.71.030.0943.106119.30.81.2177.9710.21.03
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved2653.770.40.0371.2068.78.920.691.147.16.99.61.04
Long-grain Brown RiceRaw Long-grain Brown Rice81.72.60.480.0260.79062.30.54000.542.946.161.05
Frozen BlueberriesBlueberries, frozen, unsweetened5883.760.310.660.98071.649.7NANANA162.471.06
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed22628.83.51.75110159.655.24.30.144.062.351.06
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt3450.340.090.0340.11069.43.1411.170.666.26.451.07
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1794.11.10.511.7057NANANANA8.579.461.07
CherimoyaRaw Cherimoya4002.720.930.640.1107151.52523.72.64126.31.08
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11616.45.270.172.97035.5NANANANA2.13.661.1
PomegranatesRaw Pomegranates3614.230.4300.29067.649.4NANANA14.56.041.1
Deglet Noor DatesDates, deglet noor1060.410.0340.0030.01708067.4212125.38.52.61.1
Green Anjou PearsRaw Green Anjou Pears4550.45NANANANA71.844.227.5151.51421.1
PecansPecans nuts43.431.22.70.438.96061.720.0170.0171.74.1741.1
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.51.1
Roasted Macadamia NutsDry Roasted Macadamia Nuts41.831.850.0820.5405.61.730.0290.0291.673.343.251.1
PlumsRaw Plums6521.830.1100.29074.564.7203310.29.134.571.1
GuavasRaw Common Guavas4414.21.20.491.2706339.4NANANA2411.31.15
Dried PlumsRaw Dried Plums1250.480.110.0210.05508047.715.5320.198.882.731.16
Roasted PecansDry Roasted Pecans42.331.42.650.428.2705.731.70.0170.0171.73.9741.2
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2290.410.0570.0140.15063NANANANANA9.161.2
Cooked Tree FernCooked Tree Fern no Salt7500.530.0680.140.11082.4NANANANA27.82.181.2
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids4485.461.10.0812.16064.2200.811.2517.58.9610.31.2
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids4485.461.10.0812.16064.2200.811.2517.58.9610.31.2
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack4051.70.260.0240.78075.524.7NANANA4.867.051.26
Dried BeechnutsNuts, beechnuts, dried52262.980.899.58017.4NANANANANA3.231.3
American Type GrapesRaw American Type Grapes4481.570.510.110.35076.872.8NANANA4.032.821.3
Onions FlakesDry Onions Flakes860.40.0670.0080.15071.632NANANA7.97.71.33
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared185143.4NANA0410.63NANANA4.444.741.33
WalnutsEnglish Walnuts46302.84.1717.506.31.20.0410.0371.13.0771.33
Yellow PlantainsRaw Yellow Plantains2460.86000078.44321.221.40.444.23.21.35
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2442.370.630.0270.87062.40.59000.593.96.71.37
Muscadine GrapesRaw Muscadine Grapes5262.47NANANANA73.3NA20.619.3320.54.261.37
YamRaw Yam2540.430.0940.0310.160711.27NANANA10.43.91.37
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3134.70.620.0561.83065.6142.472.638.567.510.71.4
LitchisRaw Litchis45520.450.30.307569.2NANANA5.93.771.4
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple5880.290.02400.1708079NANANA1.182.31.4
Honeydew MelonsRaw Honeydew Melons8331.170.320.280.22075.867.724.722.320.76.674.51.4
Cooked Brown RiceCooked Medium-grain Brown Rice2682.220.440.0350.76063NANANANA4.826.21.4
CrabapplesRaw Crabapples3951.20.190.0590.29078.8NANANANANA1.581.42
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1413.20.60.131.12064NANANANA11.43.41.42
Peeled European ChestnutsPeeled Raw European Chestnuts1531.90.360.0810.67067.6NANANANANA2.51.44
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3030.30.0580.0060.088065NANANANANA15.31.45
Pinyon Pine NutsDried Pinyon Pine Nuts47.7294.470.381209.2NANANANA5.15.51.46
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.51.47
TaroRaw Taro2680.540.110.0670.160711.07NANANA1141.47
Macronutrients in Top 100 Whole Vegan Food with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole vegan food , sorted by least amount of Iron per 300 calories.
Top 5 whole vegan food with least amount of iron per 300 calories are:
- Raw Asian Pears
- Fluid Mature Human Breast Milk
- Raw Chinese Waterchestnuts
- Canned Cranberry-orange Relish
- Cooked Rice Noodles