Chinese WaterchestnutsRaw Chinese Waterchestnuts3090.310.080.0310.09907415NANANA9.284.330.19
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.51
Hash Brown PotatoesHome prepared Hash Brown Potatoes113142.130.384.94039.71.70.590.720.373.623.40.62
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared144161.33NANA036.69.27NANANA4.92.440.63
Sauteed Yellow OnionsOnions, yellow, sauteed24426.33.61.611.7NA19NA3.65.121.984.152.30.66
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes137161.280.613.180390.3700.3604.43.630.74
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared1866.670.58NANA057.214.3NANANA3.542.530.75
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
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)3301.350.220.20.15069.760.22930.203.31.90.82
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes185112.64NANA046.30.69NANANA4.074.570.89
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated156142.60.323.35042.60.4200.30.133.133.330.91
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12412.810.982.560421.440.560.7604.4640.92
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans240172.361.138.5022.6NANANANA1.9231.40.96
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes84.70.350.140.0230.079068.82.850.830.750.845.67.071.03
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
KetchupCatsup2970.30.0420.0030.12081.4632630.36.830.893.11.04
Low Salt KetchupLow sodium Ketchup2970.30.0420.0030.12081.4632630.36.830.893.11.04
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
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11616.45.270.172.97035.5NANANANA2.13.661.1
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt3490.350.0910.0350.110703.10.981.150.636.285.971.1
Baked Potato FleshBaked Potatoes Flesh no Salt3230.320.0840.0320.1069.55.5NANANA4.846.321.13
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
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt3000.30.0780.030.096070NANANANA4.86.31.23
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack4051.70.260.0240.78075.524.7NANANA4.867.051.26
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes2049.51.90.0370.5050.60.4100.20.23.884.571.27
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained3751.60.250.0230.74073.411.7NANANA910.31.3
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes1799.321.840.0380.5051.30.500.20.324.644.751.32
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
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt2590.360.0750.0230.130711.27NANANA103.851.34
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven10915.52.320.916.94036.75.541.371.421.92.44.51.36
YamRaw Yam2540.430.0940.0310.160711.27NANANA10.43.91.37
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared160164.16NANA0370.79NANANA3.74.331.4
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared3412.630.630.0481.12070.7310.681.2299.910.31.4
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3134.70.620.0561.83065.6142.472.638.567.510.71.4
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes14719.44.870.334.8032NANANANA2.53.261.4
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 3412.660.410.0381.2070.68.521.021.35.637.1610.31.43
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)2460.640.160.150.1108365.6NANANA2.70.911.45
TaroRaw Taro2680.540.110.0670.160711.07NANANA1141.47
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids4110.250.0370.0080.074074.7NANANANA10.33.451.48
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt90175.37NA1.27035.7NANANANA2.93.21.5
Cooked TaroCooked Taro no Salt2110.230.0490.030.0680731.04NANANA10.81.11.52
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes11517.35.24NA1.24034.8NANANANA3.353.271.52
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt3660.290.0660.0220.11073NANANANANA6.331.57
OnionsRaw Onions7500.750.320.030.098070329.6814.87.4312.88.251.58
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added4171.750.270.0250.8075.59.2NANANA57.251.6
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added4171.750.270.0250.8075.513.50.960.961157.251.6
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack4171.750.270.0250.8075.513.50.960.961157.251.6
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added3801.90.290.0270.87074NANANANA7.69.151.6
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack3801.90.290.0270.87074NANANANA7.69.151.6
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added3801.90.290.0270.8707421.20.871.3318.67.69.151.6
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack3801.90.290.0270.8707421.20.871.3318.67.69.151.6
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt3000.360.0750.0210.13070.227.5NANANA5.45.131.62
Frozen Potato WedgesPotato wedges, frozen2335.11.28NA0.24059.20.7NANANA4.656.281.63
Boiled OnionsBoiled and Drained Onions6821.30.210.0270.48069.232.39.8157.59.559.271.64
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared3130.560.120.0410.21069.4NANANANA5.35.341.66
Boiled White Sweet CornBoiled and Drained White Sweet Corn3094.360.610.0561.8067243.152.1618.68.3510.31.7
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes3570.29NANANA068.43.251.31.9306.436.251.7
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained3702.50.380.0331.14071.511.41.71.787.268.99.441.74
Dried Shiitake MushroomsMushrooms, shiitake, dried10110.230.0130.14076.42.24NANANA11.79.71.74
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids4923.80.380.0341.106820.40.841.28188.369.61.77
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids4923.80.380.0341.106820.40.841.28188.369.61.77
Boiled RutabagasBoiled and Drained Rutabagas10001.80.290.570.38068.439.515.420.63.5189.31.8
White Sweet CornRaw White Sweet Corn3494.10.630.0561.9066.311.2NANANA9.411.21.8
Yellow Sweet CornRaw Yellow Sweet Corn3494.71.130.0491.65065.2226.77123.16.9811.41.8
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids4620.370.060.0090.1207551NANANA3.73.71.9
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids4692.340.360.0331.06072.2NANANANA3.39.141.92
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids4692.340.360.0331.06072.2NANANANA7.979.141.92
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd5361.820.14NA0.7907727.7NANANA15.53.541.93
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob3192.360.360.0321.08071.3NANANANA6.79.931.95
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob3192.360.360.0321.08071.311.51.71.87.38.949.931.95
Hawaii Mountain YamRaw Hawaii Mountain Yam4480.450.0990.0310.170731.4NANANA1161.97
Sweet Pickle relishPickle relish, sweet2311.10.120.150.1408167.2NANANA2.540.852
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated13811.35.36NA0.85047NANANANA4.44.732.05
Canned Onions with LiquidsCanned Onions Solids and Liquids15791.420.250.0320.54063.534.7NANANA1913.42.05
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased19611.35.38NA0.85047NANANANA5.94.752.06
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared3062.40.370.0341.1072NANANANA8.57102.1
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared3062.40.370.0341.107211.61.71.87.388.57102.1
Baked White PotatoesBaked Whole White Potatoes3260.490.130.0490.16068.751.172.051.36.856.852.1
Sweet PotatoRaw Sweet Potato3490.170.0630.0030.04507014.62.443.358.810.55.482.13
ButterburRaw Butterbur21430.86NANANA077.4NANANANANA8.362.14
Boiled EggplantBoiled and Drained Eggplant8571.970.380.130.6707527.4NANANA21.47.12.14
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn3902.10.390.160.85068.6NANANANA11.710.32.14
CarrotsRaw Carrots7321.760.230.0150.7307034.74.024.326.320.56.82.2
Boiled CabbageBoiled and Drained Cabbage13040.7800.180.1207236.41521024.816.62.2
Ginger RootRaw Ginger Root3752.80.760.130.45066.66.38NANANA7.56.832.25
White PotatoesRaw Whole White Potatoes4350.430.110.0430.14068.351.482.31.210.47.32.26
EppawRaw Eppaw2003.6NANANA063.4NANANANANA9.22.3
Baked Sweet PotatoSweet Potato Baked in skin, flesh only3330.50.170.020.306921.61.671.97.6116.72.3
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5361.180.270.0160.1707720.6NANANA11.38.362.36
PoiPoi2680.380.0780.0480.110731.04NANANA1.0712.36
ParsnipsRaw Parsnips4001.20.20.0120.1607219NANANA19.64.82.36
Baked Red PotatoesBaked Whole Red Potatoes3450.520.140.0520.17067.64.931.51.91.556.27.932.4
Boiled SalsifyBoiled and Drained Salsify4410.750.180.0490.28067.812.8NANANA13.7122.43
Sweet OnionsRaw Sweet Onions9380.75NANANA070.84719216.758.447.52.44
Macronutrients in Top 100 Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all vegetables , sorted by least amount of Iron per 300 calories.
Top 5 vegetables with least amount of iron per 300 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes
- Frozen Crosscut French Fried Sweet Potatoes, Unprepared
- Sauteed Yellow Onions