Chinese WaterchestnutsRaw Chinese Waterchestnuts1370.140.0370.0140.0450346.8NANANA4.2520.085
ButterburRaw Butterbur200.057NANANA05.1NANANANANA0.550.14
Boiled ButterburBoiled and Drained Butterbur11.30.028NANANA03.06NANANANANA0.330.14
Canned Onions with LiquidsCanned Onions Solids and Liquids270.130.0230.0030.04805.73.1NANANA1.71.20.18
Boiled Oriental RadishesBoiled and Drained Oriental Radishes240.340.10.0980.05504.862.6NANANA2.270.950.21
Cooked Tree FernCooked Tree Fern no Salt56.70.0990.0130.0260.02015.6NANANANA5.240.410.23
Boiled CabbageBoiled and Drained Cabbage32.60.08500.020.01307.83.951.642.302.71.80.24
Boiled RutabagasBoiled and Drained Rutabagas42.50.260.0410.0810.05409.75.62.22.90.52.551.30.26
Boiled TurnipsBoiled and Drained Turnips310.110.0110.0450.01307.174.24NANANA2.8310.26
CeleryRaw Celery200.240.0600.1104.21.90.520.570.112.270.980.28
White Gourd-flowered Raw White Gourd-flowered 200.0280.003NA0.01304.8NANANANA0.710.880.28
WatercressRaw Watercress15.60.140.0380.0330.01701.830.28NANANA0.713.260.28
OnionsRaw Onions56.70.140.060.0060.018013.261.832.81.42.41.560.3
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote340.6800007.22.68NANANA3.970.880.31
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids912.030.310.0280.94018.55.830.240.375.12.43.10.31
Peeled CucumberRaw Peeled Cucumber140.230.110.0140.01403.061.961.060.8900.990.840.31
EggplantRaw Eggplant35.40.260.0480.0180.08908.3352.22.240.374.251.40.33
Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled39.70.430.130.120.06907.372.83NANANA3.11.560.33
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots170.310.0720.0210.1202.72NANANANA1.42.170.34
Witloof ChicoryRaw Witloof Chicory240.140.0340.0090.05205.67NANANANA4.41.280.34
Boiled OnionsBoiled and Drained Onions62.40.270.0440.0060.099014.46.72.043.11.5621.930.34
Boiled EggplantBoiled and Drained Eggplant49.60.330.0620.0210.11012.44.54NANANA3.541.180.35
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 21.30.0280.003NA0.01305.23NANANANA1.70.850.35
Stir-Fried White MushroomsMushrooms, white, stir-fried370.470.05700.2305.7300002.555.070.35
Jalapeno PeppersRaw Jalapeno Peppers410.520.130.0710.08809.25.843.732.103.971.30.35
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1290.580.0950.0850.0650302612.51301.40.820.35
Sweet OnionsRaw Sweet Onions45.40.11NANANA010.77.12.863.21.021.281.130.37
Dill Pickled CucumberPickles, cucumber, dill or kosher dill170.430.110.0990.07403.41.50.780.7401.40.710.37
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium170.430.110.0990.07403.41.50.780.7401.40.710.37
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies21.30.110.0160.0010.04105.13NANANANANA0.980.37
CassavaRaw Cassava2270.40.10.0240.0450542.4NANANA2.551.930.38
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids951.730.350.0260.68020.36.30.260.45.532.833.250.38
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids951.730.350.0260.68020.36.30.260.45.532.833.250.38
Sauteed Yellow OnionsOnions, yellow, sauteed17415.32.10.946.8NA11NA2.12.981.152.41.350.38
TomatoesRaw Ripe Red Tomatoes25.50.280.040.0040.1105.53.731.941.7701.71.250.38
CucumberRaw Whole Cucumber21.30.160.0520.0070.0405.152.371.231.080.0430.710.920.4
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener28.30.140.0520.0070.04106.8500003.70.470.4
Boiled OkraBoiled and Drained Okra310.30.0640.0010.06406.43.4NANANA3.542.650.4
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash42.50.520.110.140.08209.164.15NANANA4.12.10.4
Canned Vegetable Juice CocktailVegetable juice cocktail, canned310.440.120.0170.09105.54.0321.940.0990.711.30.4
Coconut WaterCoconut Water (liquid From Coconuts)270.280.2500.00305.263.7NANANA1.561.020.41
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned270.450.130.0170.09205.433.941.941.90.130.711.30.41
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage200.240.0510.0680.01803.4NANANANA2.42.130.43
CarrotsRaw Carrots580.340.0450.0030.14013.66.70.780.845.13.971.30.43
Maitake MushroomsRaw Maitake Mushrooms440.270.04300.1309.882.9302.4703.832.750.43
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions39.70.140.0230.0030.05109.344.1NANANA2.551.10.43
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed16416.82.251.17.27063.081.531.5502.551.10.43
TurnipsRaw Turnips39.70.140.0160.0570.01709.15.4NANANA2.551.280.43
Napa CabbageRaw Chinese Napa Cabbage22.70.280.0610.0810.02104.582NANANA1.71.70.44
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack1050.60.0920.0090.27026.48.63NANANA1.72.470.44
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV310.50.085NANA05.53.540.692.8501.8430.44
Portabella MushroomsRaw Portabella Mushrooms310.50.01400.2105.53.540.692.8501.8430.44
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1230.140.0370.0140.045028.51.30.410.480.272.552.650.44
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt1220.140.0370.0140.045028.41.260.40.470.262.552.420.44
Spaghetti Winter SquashRaw Spaghetti Winter Squash440.810.170.210.1309.83.9NANANA2.130.910.44
Canned Bamboo ShootsCanned Bamboo Shoots, Solids270.570.130.0380.2104.562.68NANANA22.440.45
Boiled CauliflowerBoiled and Drained Cauliflower32.60.640.0990.240.07105.832.95NANANA3.262.60.45
Canned Hot Pickled PeppersPeppers, hot pickled, canned310.570.0860.0430.1606.462.271.30.9503.71.130.45
Microwaved White MushroomsMushrooms, white, microwaved49.60.650.08500.408.5600003.545.540.47
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared410.140.0240.0030.05209.67NANANANA2.551.10.47
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash22.70.240.050.0640.03804.682.13NANANA2.71.460.47
Boiled CarrotsBoiled and Drained Carrots49.60.260.0430.0010.12011.74.90.510.573.834.251.080.48
Fruit ChayoteRaw Fruit Chayote270.180.040.0510.0306.42.35NANANA2.41.160.48
Cooked Frozen OnionsBoiled and Drained Frozen Onions39.70.0710.0130.0010.02709.54.1NANANA210.48
Green Sweet PeppersRaw Green Sweet Peppers28.30.240.0820.0110.07706.583.41.61.640.162.41.20.48
RadishesRaw Radishes22.70.140.0450.0440.02404.82.6411.50.142.270.960.48
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt38.30.370.0880.110.06709.163.6NANANA20.940.48
KetchupCatsup1430.140.020.0010.0550393012.414.53.260.431.470.5
Low Salt KetchupLow sodium Ketchup1430.140.020.0010.0550393012.414.53.260.431.470.5
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained1130.610.0940.0090.28027.74.42NANANA3.43.90.5
Baked Potato FleshBaked Potatoes Flesh no Salt1320.140.0370.0140.045030.52.4NANANA2.132.780.5
Summer SquashRaw All Varieties Summer Squash22.70.260.0620.0790.04704.753.11.351.060.0431.561.70.5
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1030.0850.0130.0030.026025.8NANANANA3.541.20.51
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids86.51.10.110.010.32019.65.90.240.375.172.42.760.51
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids86.51.10.110.010.32019.65.90.240.375.172.42.760.51
Drumstick PodsRaw Drumstick Pods52.40.280.047NANA012NANANANA4.542.980.51
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd79.40.480.038NA0.21020.37.33NANANA4.10.940.51
Dishcloth GourdRaw Dishcloth Gourd28.30.280.023NA0.1206.172.86NANANA1.561.70.51
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash28.30.440.0910.120.06906.13.67NANANA21.30.51
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash270.550.0910.120.06905.373.51.861.30.381.561.470.52
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin21.30.510.10.130.08203.82.42NANANA1.41.60.52
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin240.450.120.0860.04304.43.541.961.50.0711.41.70.52
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods270.260.0200.1106.122.76NANANA2.831.20.54
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage340.130.0170.0330.02607.67NANANANA3.972.550.54
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added1020.60.0920.0090.27025.73.13NANANA1.72.470.54
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added1020.60.0920.0090.27025.74.580.330.333.771.72.470.54
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack1020.60.0920.0090.27025.74.580.330.333.771.72.470.54
Boiled WaxgourdBoiled and Drained Waxgourd200.280.02300.1204.31.67NANANA1.40.570.54
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved16020.210.020.64036.74.760.370.613.83.75.130.55
Tomato JuiceCanned Tomato Juice no Salt240.410.0270.0070.031053.661.91.7700.571.20.55
Savoy CabbageRaw Savoy Cabbage38.30.140.0180.040.0308.653.2NANANA4.42.830.57
Boiled KohlrabiBoiled and Drained Kohlrabi410.160.020.040.03109.53.97NANANA1.562.550.57
KohlrabiRaw Kohlrabi38.30.140.0180.0370.02808.83.7NANANA5.12.40.57
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV310.140.0200.05706.12.44NANANA0.853.540.57
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini310.140.0200.05706.12.44NANANA0.853.540.57
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV410.820.0400.37NA6.33.203.203.14.650.57
Grilled Portabella MushroomsMushrooms, portabella, grilled410.820.09100.3306.33.203.203.14.650.57
Sour Cucumber PicklesPickles, cucumber, sour15.60.280.0740.0650.04803.21.5NANANA1.70.470.57
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium15.60.280.0740.0650.04803.21.5NANANA1.70.470.57
Oriental RadishesRaw Oriental Radishes25.50.140.0430.0410.02305.83.54NANANA2.270.850.57
Macronutrients in Top 100 Nuts & Vegetables with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by least amount of Iron per 5 ounces.
Top 5 nuts & vegetables with least amount of iron per 5 ounces are:
- Raw Chinese Waterchestnuts
- Raw Butterbur
- Boiled and Drained Butterbur
- Canned Onions Solids and Liquids
- Boiled and Drained Oriental Radishes