Chinese WaterchestnutsRaw Chinese Waterchestnuts1030.10.0270.010.033024.74.95NANANA3.11.440.062
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.850.17
Hash Brown PotatoesHome prepared Hash Brown Potatoes37.74.720.710.131.65013.20.560.20.240.121.21.130.21
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, Unprepared485.30.44NANA012.23.1NANANA1.630.810.21
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.21.70.661.40.770.22
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes45.75.30.430.21.060130.1200.1201.461.20.25
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, Unprepared622.220.19NANA0194.75NANANA1.20.840.25
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed86.210.21.370.664.4203.641.870.930.9401.550.670.26
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.10.26
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)1100.450.0740.0660.051023.2209.71001.10.640.27
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed Potatoes61.73.60.88NANA015.40.23NANANA1.361.520.3
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated524.70.860.111.1014.20.1400.0990.0421.041.10.3
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil41.34.260.330.330.850140.480.190.2501.51.340.31
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans805.680.790.382.8307.5NANANANA0.6410.50.32
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes28.20.120.0480.0080.0260230.950.280.250.281.862.360.34
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids1562.230.340.0311.03020.36.420.270.415.642.663.40.34
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved88.51.260.130.0120.40232.970.230.382.362.33.20.35
KetchupCatsup990.0990.0140.0010.039027218.63102.280.31.030.35
Low Salt KetchupLow sodium Ketchup990.0990.0140.0010.039027218.63102.280.31.030.35
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed759.61.170.583.704.943.21.741.440.0451.350.780.35
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1150.110.030.0110.0370231.050.330.390.222.072.150.36
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared38.85.471.760.0580.99012NANANANA0.71.220.36
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt1160.120.030.0120.037023.31.030.330.380.212.120.36
Baked Potato FleshBaked Potatoes Flesh no Salt1080.110.0280.0110.0340231.83NANANA1.62.10.38
Cooked Tree FernCooked Tree Fern no Salt2500.180.0230.0450.035027.5NANANANA9.250.730.4
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids1491.820.370.0270.72021.46.630.270.425.8233.40.4
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids1491.820.370.0270.72021.46.630.270.425.8233.40.4
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt1000.10.0260.010.032023.3NANANANA1.62.10.41
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack1350.570.0880.0080.260258.23NANANA1.622.350.42
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes683.170.640.0120.170170.1400.0680.0681.31.520.42
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained1250.540.0830.0080.25024.53.9NANANA33.440.44
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes59.53.10.610.0130.170170.1700.0650.111.551.60.44
Onions FlakesDry Onions Flakes28.70.130.0220.0030.04902410.7NANANA2.642.560.44
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, Unprepared61.74.61.14NANA013.70.21NANANA1.51.60.44
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt86.20.120.0250.0080.043023.70.42NANANA3.361.30.45
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven36.25.20.770.32.3012.21.850.460.470.640.81.50.45
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.30.46
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, Unprepared53.55.351.4NANA012.30.26NANANA1.231.440.47
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared1140.880.210.0160.37023.610.30.230.49.663.33.430.47
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn1041.560.210.0190.610224.730.820.882.852.53.550.47
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes496.481.620.111.6010.7NANANANA0.831.10.47
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 1140.890.140.0130.4023.52.840.340.431.882.43.430.48
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)820.210.0550.0490.038027.622NANANA0.90.30.48
TaroRaw Taro89.30.180.0370.0220.052023.60.36NANANA3.661.340.49
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1370.0820.0120.0030.025025NANANANA3.421.150.49
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt305.61.8NA0.42012NANANANA0.961.070.5
Cooked TaroCooked Taro no Salt70.40.0770.0160.010.023024.40.35NANANA3.60.370.51
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes38.55.751.75NA0.41011.6NANANANA1.11.10.51
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt1220.0980.0220.0070.037024.4NANANANANA2.10.52
OnionsRaw Onions2500.250.110.010.033023.410.63.234.932.484.252.750.53
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added1390.580.090.0080.270253.07NANANA1.672.40.53
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added1390.580.090.0080.270254.50.320.323.71.672.40.53
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack1390.580.090.0080.270254.50.320.323.71.672.40.53
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added1270.630.0970.0090.29024.6NANANANA2.533.050.53
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack1270.630.0970.0090.29024.6NANANANA2.533.050.53
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added1270.630.0970.0090.29024.67.080.290.446.22.533.050.53
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack1270.630.0970.0090.29024.67.080.290.446.22.533.050.53
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1000.120.0250.0070.042023.49.17NANANA1.81.70.54
Frozen Potato WedgesPotato wedges, frozen77.51.70.43NA0.079019.70.23NANANA1.552.10.54
Boiled OnionsBoiled and Drained Onions2270.430.070.0090.1602310.83.274.982.53.23.10.55
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1040.190.0410.0140.07023NANANANA1.771.80.55
Boiled White Sweet CornBoiled and Drained White Sweet Corn1031.450.20.0190.6022.47.971.050.726.22.83.440.57
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes1190.095NANANA0231.10.430.6402.142.10.57
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained1230.830.130.0110.380243.80.570.592.42.963.150.58
Dried Shiitake MushroomsMushrooms, shiitake, dried33.80.330.0760.0040.047025.50.75NANANA3.93.240.58
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids1641.260.130.0110.37022.76.80.280.4362.83.20.59
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids1641.260.130.0110.37022.76.80.280.4362.83.20.59
Boiled RutabagasBoiled and Drained Rutabagas3330.60.0970.190.13023135.136.871.1763.10.6
White Sweet CornRaw White Sweet Corn1161.370.210.0190.630223.74NANANA3.143.740.6
Yellow Sweet CornRaw Yellow Sweet Corn1161.570.380.0160.55021.77.282.2641.032.333.80.6
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids1540.120.020.0030.04202517NANANA1.231.230.63
Canned Corn, Sweet, White, Whole Kernel, No Salt Added, Solids And LiquidsCorn, sweet, white, canned, whole kernel, no salt added, solids and liquids1560.780.120.0110.35024NANANANA1.13.050.64
Canned Corn, Sweet, White, Whole Kernel, Regular Pack, Solids And LiquidsCorn, sweet, white, canned, whole kernel, regular pack, solids and liquids1560.780.120.0110.35024NANANANA2.663.050.64
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd1790.610.048NA0.26025.69.23NANANA5.181.180.64
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob1060.790.120.0110.36023.8NANANANA2.233.30.65
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob1060.790.120.0110.36023.83.80.560.62.442.983.30.65
Hawaii Mountain YamRaw Hawaii Mountain Yam1490.150.0330.010.057024.30.46NANANA3.7320.66
Sweet Pickle relishPickle relish, sweet770.360.0420.0480.04502722.4NANANA0.850.280.67
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated463.761.8NA0.28015.6NANANANA1.471.580.68
Canned Onions with LiquidsCanned Onions Solids and Liquids5260.470.0840.0110.1802111.6NANANA6.34.470.68
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased65.43.781.8NA0.28015.7NANANANA1.961.60.69
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared1020.80.120.0110.36024NANANANA2.863.350.69
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared1020.80.120.0110.360243.860.570.62.462.863.350.69
Baked White PotatoesBaked Whole White Potatoes1090.160.0430.0160.0530231.660.390.680.432.32.30.7
Sweet PotatoRaw Sweet Potato1160.0580.0210.0010.015023.44.860.811.12.933.51.830.71
ButterburRaw Butterbur7140.29NANANA025.8NANANANANA2.80.71
Boiled EggplantBoiled and Drained Eggplant2860.660.130.0430.220259.14NANANA7.142.370.71
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn1300.70.130.0530.28023NANANANA3.93.430.71
CarrotsRaw Carrots2440.590.0780.0050.24023.411.61.341.448.766.832.270.73
Boiled CabbageBoiled and Drained Cabbage4350.2600.0610.039024125.047.0408.265.520.74
Ginger RootRaw Ginger Root1250.940.250.0430.15022.22.13NANANA2.52.280.75
White PotatoesRaw Whole White Potatoes1450.140.0380.0140.046022.81.670.490.770.413.482.430.75
EppawRaw Eppaw66.71.2NANANA021NANANANANA3.070.77
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1110.170.0580.0070.10237.20.560.632.533.672.230.77
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt1790.390.0890.0050.055025.76.86NANANA3.752.80.79
PoiPoi89.30.130.0260.0160.036024.30.35NANANA0.360.340.79
ParsnipsRaw Parsnips1330.40.0670.0040.0550246.4NANANA6.531.60.79
Baked Red PotatoesBaked Whole Red Potatoes1150.170.0460.0170.056022.51.640.510.630.522.072.640.8
Boiled SalsifyBoiled and Drained Salsify1470.250.060.0160.094022.64.26NANANA4.5640.81
Sweet OnionsRaw Sweet Onions3130.25NANANA023.615.76.37.062.252.82.50.81
Macronutrients in Top 100 Vegetables with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all vegetables , sorted by least amount of Iron per 100 calories.
Top 5 vegetables with least amount of iron per 100 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes
- Frozen Crosscut French Fried Sweet Potatoes, Unprepared
- Sauteed Yellow Onions