Chinese WaterchestnutsRaw Chinese Waterchestnuts5150.520.130.0520.16012324.7NANANA15.57.20.31
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.250.84
Sauteed Yellow OnionsOnions, yellow, sauteed4074462.719.6NA32NA68.543.36.93.861.1
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared311110.96NANA09523.8NANANA5.94.221.24
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed431516.853.3220189.354.664.707.763.361.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.421.32
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans40028.43.941.914037.6NANANANA3.252.41.6
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids781111.70.165.170102321.332.0328.213.3171.7
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4426.30.660.06220114151.151.91211.5161.73
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed376485.852.918.6024.7168.77.20.236.773.91.77
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5750.570.150.0570.1801165.231.671.951.110.310.71.8
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared19427.38.80.294.94059NANANANA3.56.11.8
Cooked Tree FernCooked Tree Fern no Salt12500.880.110.230.180137NANANANA46.33.632
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids7469.11.830.133.60107331.342.12915172
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids7469.11.830.133.60107331.342.12915172
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack6762.840.440.0411.3012641NANANA8.111.82.1
Onions FlakesDry Onions Flakes1430.660.110.0130.24011953.6NANANA13132.22
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared309235.7NANA068.61.05NANANA7.47.92.22
YamRaw Yam4240.720.160.0510.2701182.1NANANA17.46.52.3
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn5217.81.030.0943.05010923.64.14.3814.312.517.82.34
TaroRaw Taro4460.890.180.110.2601181.8NANANA18.36.72.46
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids6850.410.0620.0140.120125NANANANA175.752.47
Cooked TaroCooked Taro no Salt3520.390.0810.0490.1101221.73NANANA181.832.54
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt6100.490.110.0370.180122NANANANANA10.52.62
OnionsRaw Onions12501.250.530.050.160117531624.612.421.313.82.63
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added6942.90.450.0421.34012615.3NANANA8.33122.64
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added6942.90.450.0421.34012622.41.61.618.58.33122.64
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack6942.90.450.0421.34012622.41.61.618.58.33122.64
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added6333.160.490.0441.460123NANANANA12.715.32.66
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack6333.160.490.0441.460123NANANANA12.715.32.66
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added6333.160.490.0441.46012335.41.462.23112.715.32.66
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack6333.160.490.0441.46012335.41.462.23112.715.32.66
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt5000.60.130.0350.21011746NANANA98.552.7
Boiled OnionsBoiled and Drained Onions11362.160.350.0450.8011553.816.42512.51615.52.73
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5210.940.20.0680.350116NANANANA8.858.92.76
Boiled White Sweet CornBoiled and Drained White Sweet Corn5157.2710.0933.020112405.263.6311417.22.84
Dried Shiitake MushroomsMushrooms, shiitake, dried1691.670.380.0220.2301273.73NANANA19.4162.9
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids8206.30.630.0571.860114341.42.133014162.95
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids8206.30.630.0571.860114341.42.133014162.95
Boiled RutabagasBoiled and Drained Rutabagas166730.480.950.6301146625.734.35.833015.53
White Sweet CornRaw White Sweet Corn5816.861.060.0933.15011118.7NANANA15.718.73.02
Yellow Sweet CornRaw Yellow Sweet Corn5817.851.90.0812.74010936.411.3205.1711.6193.02
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids7690.620.10.0150.21012585NANANA6.156.153.15
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids7813.90.60.0551.770120NANANANA5.4715.23.2
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids7813.90.60.0551.770120NANANANA13.315.23.2
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd8933.040.24NA1.32012846NANANA265.93.2
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob5323.940.610.0531.80119NANANANA1116.53.24
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob5323.940.610.0531.80119192.82.98121516.53.24
Hawaii Mountain YamRaw Hawaii Mountain Yam7460.750.160.0520.2801222.3NANANA18.7103.3
Canned Onions with LiquidsCanned Onions Solids and Liquids26322.370.420.0530.89010658NANANA31.622.43.42
Baked White PotatoesBaked Whole White Potatoes5430.820.220.0820.2701158.31.963.422.1711.411.43.48
Sweet PotatoRaw Sweet Potato5810.290.10.0060.076011724.34.075.614.717.49.133.55
ButterburRaw Butterbur35711.43NANANA0129NANANANANA143.57
Boiled EggplantBoiled and Drained Eggplant14293.30.630.211.1012545.7NANANA35.7123.57
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn6493.50.660.271.420114NANANANA19.5173.57
CarrotsRaw Carrots12202.930.390.0241.20117586.77.243.83411.33.66
Boiled CabbageBoiled and Drained Cabbage21741.300.30.2012060.725.235.2041.327.63.7
Ginger RootRaw Ginger Root6254.71.270.210.75011110.6NANANA12.511.43.75
White PotatoesRaw Whole White Potatoes7250.720.190.0720.2301148.332.463.842.0317.4123.77
EppawRaw Eppaw3336NANANA0106NANANANANA15.33.83
Baked Sweet PotatoSweet Potato Baked in skin, flesh only5560.830.290.0330.50115362.783.1712.718.3113.83
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt8931.960.450.0270.28012834.3NANANA18.8143.93
ParsnipsRaw Parsnips66720.330.020.27012032NANANA32.783.93
Baked Red PotatoesBaked Whole Red Potatoes5750.860.230.0860.2801138.22.533.162.610.313.24.02
Boiled SalsifyBoiled and Drained Salsify7351.250.30.0810.47011321.3NANANA22.8204.04
Sweet OnionsRaw Sweet Onions15631.25NANANA011878.431.635.311.31412.54.06
Boiled ParsnipsBoiled and Drained Parsnips7042.10.350.0210.29012034NANANA25.49.34.1
Boiled TurnipsBoiled and Drained Turnips22731.80.180.730.2011568NANANA45.5164.1
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids7943.90.730.291.60111NANANANA20.620.64.2
SalsifyRaw Salsify6101.2NANANA0113NANANANA20204.27
Jalapeno PeppersRaw Jalapeno Peppers17246.381.60.861.0701127145.325.5048.315.74.3
Boiled Burdock RootBoiled and Drained Burdock Root5680.80.130.0110.3012020NANANA10.2124.38
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids4631.50.320.10.55011726.6NANANA145.934.4
Boiled Oriental RadishesBoiled and Drained Oriental Radishes29417.062.152.031.15010154NANANA4719.74.4
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids5621.120.230.0730.4011886.5NANANA145.54.5
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote208310000010639.4NANANA58.3134.6
EggplantRaw Eggplant20003.60.680.261.26011870.63131.65.26019.64.6
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash16676.171.271.60.97010849NANANA48.324.74.67
Microwaved White MushroomsMushrooms, white, microwaved14296.570.8604086.3000035.7564.7
Root WasabiRaw Root Wasabi4592.9NANANA0108NANANANA35.8224.72
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin6580.920.200.4011737.82.833.559.416.494.74
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash5384.80.890.361.94010712NANANA22234.8
Stir-Fried White MushroomsMushrooms, white, stir-fried19236.350.7703.08077.7000034.6694.8
Maitake MushroomsRaw Maitake Mushrooms16133.060.4801.45011233.4028043.531.34.84
Boiled CarrotsBoiled and Drained Carrots14292.570.430.0141.24011749.35.145.738.643114.86
Drumstick PodsRaw Drumstick Pods13512.70.45NANA0115NANANANA43.228.44.86
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack5491.10.230.0710.39011627.5NANANA9.99.074.9
Hubbard Winter SquashRaw Hubbard Winter Squash12506.251.31.640.99010949.4NANANA48.8255
Spaghetti Winter SquashRaw Spaghetti Winter Squash16139.21.92.41.45011144.5NANANA2410.35
Yardlong BeanRaw Yardlong Bean10644.261.10.741.02089NANANANANA29.85
Yautia Raw Yautia 5102.040.42NANA0121NANANANA7.657.455
Frozen SuccotashFrozen Succotash, Unprepared5384.80.890.361.940107NANANANA21.5235.05
Red PotatoesRaw Whole Red Potatoes71410.250.10.3101149.22.22.862.071213.55.2
PotatoesRaw Whole Potatoes6490.580.160.0650.2101145.321.721.113.613.35.26
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids6673.670.570.0531.70121NANANANANA15.55.27
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions17861.80.290.0360.64011851.8NANANA3213.85.36
TurnipsRaw Turnips17861.80.20.710.21011568NANANA32165.36
Russet PotatoesRaw Whole Russet Potatoes6330.510.160.0630.201143.921.461.60.828.2313.55.44
Burdock RootRaw Burdock Root6941.040.170.0140.39012020NANANA2310.65.56
Chicory RootsRaw Chicory Roots6941.40.330.090.52012260.6NANANA10.49.725.56
Macronutrients in Top 100 Whole Vegetables with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in whole vegetables , sorted by least amount of Iron per 500 calories.
Top 5 whole vegetables with least amount of iron per 500 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Sauteed Yellow Onions
- Frozen Sweet Potato Puffs, Unprepared
- Sauteed Green Sweet Peppers