Chinese WaterchestnutsRaw Chinese Waterchestnuts1920.20.0520.020.064047.59.53NANANA5.952.780.12
ButterburRaw Butterbur27.80.079NANANA07.16NANANANANA0.770.2
Boiled ButterburBoiled and Drained Butterbur160.04NANANA04.3NANANANANA0.460.2
Canned Onions with LiquidsCanned Onions Solids and Liquids37.70.180.0320.0040.06707.984.37NANANA2.41.70.26
Boiled Oriental RadishesBoiled and Drained Oriental Radishes33.70.480.140.140.07706.83.63NANANA3.181.330.3
Cooked Tree FernCooked Tree Fern no Salt79.40.140.0180.0360.028021.8NANANANA7.340.580.32
Boiled CabbageBoiled and Drained Cabbage45.60.1200.0280.0180115.542.33.203.772.520.34
Boiled RutabagasBoiled and Drained Rutabagas59.50.360.0580.110.075013.67.843.064.10.693.571.850.36
Boiled TurnipsBoiled and Drained Turnips43.70.160.0160.0640.0180105.93NANANA3.971.40.36
CeleryRaw Celery27.80.340.08300.1605.92.660.730.790.163.181.370.4
White Gourd-flowered Raw White Gourd-flowered 27.80.040.004NA0.01806.73NANANANA0.991.230.4
WatercressRaw Watercress220.20.0540.0460.02402.560.4NANANA0.994.560.4
OnionsRaw Onions79.40.20.0830.0080.026018.58.42.563.91.963.372.20.42
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote47.60.950000103.75NANANA5.561.230.44
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids1272.840.430.041.30268.160.340.527.163.374.330.44
Peeled CucumberRaw Peeled Cucumber200.320.150.020.0204.32.741.51.2501.41.170.44
EggplantRaw Eggplant49.60.360.0670.0260.13011.773.063.140.525.951.940.46
Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled55.60.60.180.170.097010.33.97NANANA4.372.20.46
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots240.440.10.030.1603.8NANANANA23.040.48
Witloof ChicoryRaw Witloof Chicory33.70.20.0480.0120.07307.94NANANANA6.151.80.48
Boiled OnionsBoiled and Drained Onions87.30.380.0620.0080.140209.42.864.352.22.782.70.48
Boiled EggplantBoiled and Drained Eggplant69.50.460.0870.030.15017.36.35NANANA4.961.650.5
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 29.80.040.004NA0.01807.32NANANANA2.41.20.5
Stir-Fried White MushroomsMushrooms, white, stir-fried51.60.650.07900.320800003.577.10.5
Jalapeno PeppersRaw Jalapeno Peppers57.50.730.180.0990.120138.185.22.9405.561.80.5
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1810.810.130.120.09104236.317.518021.150.5
Sweet OnionsRaw Sweet Onions63.50.16NANANA0159.9644.51.431.81.60.52
Dill Pickled CucumberPickles, cucumber, dill or kosher dill240.60.160.140.104.82.121.11.03020.990.52
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium240.60.160.140.104.82.121.11.03020.990.52
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies29.80.160.0220.0020.05807.2NANANANANA1.370.52
CassavaRaw Cassava3180.560.150.0340.064075.53.37NANANA3.572.70.54
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids1332.420.490.0360.96028.58.80.360.567.743.974.540.54
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids1332.420.490.0360.96028.58.80.360.567.743.974.540.54
Sauteed Yellow OnionsOnions, yellow, sauteed24421.42.931.39.55NA15.6NA2.944.171.63.371.90.54
TomatoesRaw Ripe Red Tomatoes35.70.40.0560.0060.1607.75.22.72.502.41.750.54
CucumberRaw Whole Cucumber29.80.220.0730.010.05607.23.31.731.50.060.991.30.56
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener39.70.20.0730.010.05809.600005.160.650.56
Boiled OkraBoiled and Drained Okra43.70.420.0890.0020.08908.954.76NANANA4.963.70.56
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash59.50.730.150.190.120135.8NANANA5.752.940.56
Canned Vegetable Juice CocktailVegetable juice cocktail, canned43.70.620.170.0240.1307.685.642.782.70.140.991.850.56
Coconut WaterCoconut Water (liquid From Coconuts)37.70.40.3500.00407.365.18NANANA2.21.430.58
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned37.70.640.180.0240.1307.65.52.72.640.180.991.80.58
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage27.80.340.0710.0950.02604.8NANANANA3.372.980.6
CarrotsRaw Carrots81.40.480.0640.0040.20199.41.11.177.125.561.850.6
Maitake MushroomsRaw Maitake Mushrooms61.50.380.0600.180144.103.4505.363.850.6
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions55.60.20.0320.0040.0710135.75NANANA3.571.530.6
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed23023.53.161.531008.374.32.142.1603.571.550.6
TurnipsRaw Turnips55.60.20.0220.0790.024012.87.54NANANA3.571.80.6
Napa CabbageRaw Chinese Napa Cabbage31.80.40.0850.110.0306.42.8NANANA2.42.40.62
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack1470.830.130.0120.3803712NANANA2.43.450.62
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV43.70.690.12NANA07.684.960.97402.584.20.62
Portabella MushroomsRaw Portabella Mushrooms43.70.690.0200.2907.684.960.97402.584.20.62
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1730.20.0520.020.0640401.80.580.670.383.573.70.62
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt1710.20.0520.020.064039.71.770.560.650.363.573.40.62
Spaghetti Winter SquashRaw Spaghetti Winter Squash61.51.130.230.30.18013.75.48NANANA2.981.270.62
Canned Bamboo ShootsCanned Bamboo Shoots, Solids37.70.790.180.0540.306.43.75NANANA2.783.40.64
Boiled CauliflowerBoiled and Drained Cauliflower45.60.890.140.330.09908.164.13NANANA4.563.650.64
Canned Hot Pickled PeppersPeppers, hot pickled, canned43.70.790.120.060.2209.053.181.851.3305.161.60.64
Microwaved White MushroomsMushrooms, white, microwaved69.50.910.1200.5601200004.967.760.65
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared57.50.20.0340.0040.073013.5NANANANA3.571.570.65
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash31.80.340.0690.0890.05406.552.98NANANA3.772.040.65
Boiled CarrotsBoiled and Drained Carrots69.50.360.060.0020.17016.36.850.710.795.365.951.50.67
Fruit ChayoteRaw Fruit Chayote37.70.260.0560.0710.04208.953.3NANANA3.371.630.67
Cooked Frozen OnionsBoiled and Drained Frozen Onions55.60.0990.0180.0020.038013.35.75NANANA2.781.40.67
Green Sweet PeppersRaw Green Sweet Peppers39.70.340.120.0160.1109.24.762.222.30.223.371.70.67
RadishesRaw Radishes31.80.20.0640.0620.03406.753.71.42.10.23.181.350.67
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt53.60.520.120.150.0930135.02NANANA2.781.30.67
KetchupCatsup2000.20.0280.0020.077054.442.217.320.24.560.62.060.69
Low Salt KetchupLow sodium Ketchup2000.20.0280.0020.077054.442.217.320.24.560.62.060.69
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained1590.850.130.0120.390396.2NANANA4.765.460.69
Baked Potato FleshBaked Potatoes Flesh no Salt1850.20.0520.020.064042.83.37NANANA2.983.90.69
Summer SquashRaw All Varieties Summer Squash31.80.360.0870.110.06506.654.371.91.50.062.22.40.69
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1450.120.0180.0040.036036NANANANA4.961.670.71
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids1211.530.150.0140.45027.58.240.340.527.243.373.870.71
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids1211.530.150.0140.45027.58.240.340.527.243.373.870.71
Drumstick PodsRaw Drumstick Pods73.40.40.065NANA017NANANANA6.354.170.71
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd1110.670.054NA0.29028.510.3NANANA5.751.30.71
Dishcloth GourdRaw Dishcloth Gourd39.70.40.032NA0.1708.634NANANA2.22.40.71
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash39.70.620.130.160.09708.555.14NANANA2.781.80.71
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash37.70.770.130.160.09707.524.922.61.80.542.22.060.73
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin29.80.710.140.190.1205.343.4NANANA22.260.73
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin33.70.640.170.120.0606.174.962.742.120.09922.40.73
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods37.70.360.02800.1508.573.87NANANA3.971.670.75
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage47.60.180.0240.0460.036010.7NANANANA5.563.570.75
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added1430.830.130.0120.380364.4NANANA2.43.450.75
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added1430.830.130.0120.380366.40.460.465.282.43.450.75
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack1430.830.130.0120.380366.40.460.465.282.43.450.75
Boiled WaxgourdBoiled and Drained Waxgourd27.80.40.03200.1706.032.34NANANA20.790.75
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved2242.80.30.0280.89051.36.670.520.855.35.167.20.77
Tomato JuiceCanned Tomato Juice no Salt33.70.580.0380.010.044075.12.642.500.791.70.77
Savoy CabbageRaw Savoy Cabbage53.60.20.0260.0560.0420124.5NANANA6.153.970.79
Boiled KohlrabiBoiled and Drained Kohlrabi57.50.220.0280.0560.044013.35.56NANANA2.23.570.79
KohlrabiRaw Kohlrabi53.60.20.0260.0520.04012.35.16NANANA7.143.370.79
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV43.70.20.02800.07908.533.4NANANA1.24.960.79
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini43.70.20.02800.07908.533.4NANANA1.24.960.79
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV57.51.150.05600.52NA8.84.504.504.376.50.79
Grilled Portabella MushroomsMushrooms, portabella, grilled57.51.150.1300.4608.84.504.504.376.50.79
Sour Cucumber PicklesPickles, cucumber, sour220.40.10.0910.06704.52.1NANANA2.40.650.79
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium220.40.10.0910.06704.52.1NANANA2.40.650.79
Oriental RadishesRaw Oriental Radishes35.70.20.060.0580.03208.144.96NANANA3.181.20.79
Macronutrients in Top 100 Nuts & Vegetables with the lowest Iron content per 7 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 7 ounces.
Top 5 nuts & vegetables with least amount of iron per 7 ounces are:
- Raw Chinese Waterchestnuts
- Raw Butterbur
- Boiled and Drained Butterbur
- Canned Onions Solids and Liquids
- Boiled and Drained Oriental Radishes