Chinese WaterchestnutsRaw Chinese Waterchestnuts3090.310.080.0310.09907415NANANA9.284.330.19
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.51
Sauteed Yellow OnionsOnions, yellow, sauteed24426.33.61.611.7NA19NA3.65.121.984.152.30.66
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
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans240172.361.138.5022.6NANANANA1.9231.40.96
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
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
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
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
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
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
Cooked TaroCooked Taro no Salt2110.230.0490.030.0680731.04NANANA10.81.11.52
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
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
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
Canned Onions with LiquidsCanned Onions Solids and Liquids15791.420.250.0320.54063.534.7NANANA1913.42.05
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
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
Boiled ParsnipsBoiled and Drained Parsnips4231.270.210.0130.1707220.3NANANA15.25.582.45
Boiled TurnipsBoiled and Drained Turnips13641.10.110.440.1206940.8NANANA27.39.72.45
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids4762.330.440.180.95066.6NANANANA12.412.42.52
SalsifyRaw Salsify3660.73NANANA068NANANANA12122.56
Jalapeno PeppersRaw Jalapeno Peppers10343.830.950.520.64067.242.627.215.30299.42.6
Boiled Burdock RootBoiled and Drained Burdock Root3410.480.0780.0070.1807212NANANA6.147.132.63
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids2780.890.190.0610.33070.416NANANA8.333.562.64
Boiled Oriental RadishesBoiled and Drained Oriental Radishes17654.241.31.20.69060.532.3NANANA28.2122.65
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids3370.670.140.0440.24070.652NANANA8.433.32.7
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote12506000063.623.6NANANA357.752.75
EggplantRaw Eggplant12002.160.410.160.76070.642.418.5193.123611.82.76
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash10003.70.760.970.58064.629.3NANANA29152.8
Microwaved White MushroomsMushrooms, white, microwaved8573.940.5102.4051.8000021.433.52.83
Root WasabiRaw Root Wasabi2751.73NANANA064.8NANANANA21.513.22.83
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin3950.550.1200.2407022.71.72.135.649.875.42.84
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash3232.870.540.221.16064.47.13NANANA13.2142.87
Stir-Fried White MushroomsMushrooms, white, stir-fried11543.80.4601.85046.6000020.841.32.9
Maitake MushroomsRaw Maitake Mushrooms9681.840.2900.87067.52001702618.82.9
Boiled CarrotsBoiled and Drained Carrots8571.540.260.0090.75070.529.63.13.432325.76.52.9
Drumstick PodsRaw Drumstick Pods8111.620.27NANA069NANANANA26172.9
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack3300.660.140.0430.23069.616.5NANANA5.935.442.93
Hubbard Winter SquashRaw Hubbard Winter Squash7503.750.770.980.59065.329.6NANANA29.3153
Spaghetti Winter SquashRaw Spaghetti Winter Squash9685.51.131.440.8706726.7NANANA14.56.23
Yardlong BeanRaw Yardlong Bean6382.550.670.450.61053.3NANANANANA183
Yautia Raw Yautia 3061.220.25NANA072.3NANANANA4.64.473
Frozen SuccotashFrozen Succotash, Unprepared3232.870.540.221.16064.3NANANANA13143.03
Red PotatoesRaw Whole Red Potatoes4290.60.150.060.190685.531.331.71.247.38.13.13
PotatoesRaw Whole Potatoes3900.350.0970.0390.120683.211.20.668.283.16
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids4002.20.340.0321072.7NANANANANA9.33.16
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions10711.070.170.0210.39070.631NANANA19.38.253.2
TurnipsRaw Turnips10711.070.120.430.1306940.7NANANA19.39.643.2
Russet PotatoesRaw Whole Russet Potatoes3800.30.0990.0380.12068.62.350.870.950.494.948.133.27
Burdock RootRaw Burdock Root4170.630.10.0080.23072.312NANANA13.86.383.33
Chicory RootsRaw Chicory Roots4170.830.20.0540.3107336.4NANANA6.255.833.33
Macronutrients in Top 100 Whole Vegetables with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of macronutrients in whole vegetables , sorted by least amount of Iron per 300 calories.
Top 5 whole vegetables with least amount of iron per 300 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Sauteed Yellow Onions
- Frozen Sweet Potato Puffs, Unprepared
- Sauteed Green Sweet Peppers