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
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.21.70.661.40.770.22
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
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans805.680.790.382.8307.5NANANANA0.6410.50.32
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
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
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
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack1350.570.0880.0080.260258.23NANANA1.622.350.42
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
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.30.46
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn1041.560.210.0190.610224.730.820.882.852.53.550.47
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
Cooked TaroCooked Taro no Salt70.40.0770.0160.010.023024.40.35NANANA3.60.370.51
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
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
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
Canned Onions with LiquidsCanned Onions Solids and Liquids5260.470.0840.0110.1802111.6NANANA6.34.470.68
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
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
Boiled ParsnipsBoiled and Drained Parsnips1410.420.070.0040.0580246.76NANANA5.071.860.82
Boiled TurnipsBoiled and Drained Turnips4550.360.0360.150.04102313.6NANANA9.13.230.82
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids1590.780.150.0590.32022NANANANA4.134.130.84
SalsifyRaw Salsify1220.24NANANA022.7NANANANA4.024.020.85
Jalapeno PeppersRaw Jalapeno Peppers3451.280.320.170.21022.414.29.075.109.663.140.86
Boiled Burdock RootBoiled and Drained Burdock Root1140.160.0260.0020.0590244.03NANANA2.052.380.88
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids930.30.0640.020.11023.55.3NANANA2.781.20.88
Boiled Oriental RadishesBoiled and Drained Oriental Radishes5881.40.430.410.2302010.8NANANA9.43.940.88
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids1120.220.0460.0150.08023.517.3NANANA2.81.10.9
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote4172000021.27.88NANANA11.72.60.92
EggplantRaw Eggplant4000.720.140.0520.25023.5146.166.321.04123.920.92
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash3331.230.250.320.19021.59.77NANANA9.674.930.93
Microwaved White MushroomsMushrooms, white, microwaved2861.30.1700.8017.300007.14110.94
Root WasabiRaw Root Wasabi920.58NANANA021.6NANANANA7.164.40.94
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1320.180.04100.08023.37.550.570.711.93.31.80.95
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash1080.960.180.0720.39021.52.38NANANA4.44.630.96
Stir-Fried White MushroomsMushrooms, white, stir-fried3851.270.1500.62015.500006.9213.80.96
Maitake MushroomsRaw Maitake Mushrooms3230.610.09700.29022.56.6805.608.76.260.97
Boiled CarrotsBoiled and Drained Carrots2860.510.0860.0030.25023.59.861.031.147.78.572.170.97
Drumstick PodsRaw Drumstick Pods2700.540.089NANA023NANANANA8.655.680.97
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1100.220.0450.0140.078023.25.5NANANA1.981.80.98
Hubbard Winter SquashRaw Hubbard Winter Squash2501.250.260.330.2021.89.88NANANA9.7551
Spaghetti Winter SquashRaw Spaghetti Winter Squash3231.840.380.480.29022.38.9NANANA4.842.061
Yardlong BeanRaw Yardlong Bean2130.850.220.150.2017.8NANANANANA5.961
Yautia Raw Yautia 1020.410.084NANA024NANANANA1.531.51
Frozen SuccotashFrozen Succotash, Unprepared1080.960.180.0720.39021.4NANANANA4.34.631
Red PotatoesRaw Whole Red Potatoes1430.20.050.020.063022.71.840.440.570.412.432.71.04
PotatoesRaw Whole Potatoes1300.120.0320.0130.042022.71.060.340.40.222.732.661.05
Canned Corn With Red And Green Peppers with LiquidsCanned Corn With Red And Green Peppers Solids and Liquids1330.730.110.0110.34024.2NANANANANA3.11.05
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions3570.360.0570.0070.13023.510.4NANANA6.432.751.07
TurnipsRaw Turnips3570.360.0390.140.04302313.6NANANA6.433.21.07
Russet PotatoesRaw Whole Russet Potatoes1270.10.0330.0130.0410230.780.290.320.161.652.71.1
Burdock RootRaw Burdock Root1390.210.0350.0030.0780244.03NANANA4.62.131.1
Chicory RootsRaw Chicory Roots1390.280.0670.0180.1024.312NANANA2.11.941.1
Macronutrients in Top 100 Whole Vegetables with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of macronutrients in whole vegetables , sorted by least amount of Iron per 100 calories.
Top 5 whole vegetables with least amount of iron per 100 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Sauteed Yellow Onions
- Frozen Sweet Potato Puffs, Unprepared
- Sauteed Green Sweet Peppers