Asian PearsRaw Asian Pears00.0360.040.870.280.087NA31.801500.48180
White GrapefruitRaw White Grapefruit7.940.150.0791.071.120.17NA39.7013200.5200.24
Chinese WaterchestnutsRaw Chinese Waterchestnuts00.560.793.971.91.3NA63.501604.761.20.24
Apples no SkinRaw Apples without skin7.940.0750.110.360.280.15NA001600.22.40.28
CarambolaRaw StarFruit120.0560.0641.461.550.067NA47.6013700.600.32
Pink GrapefruitRaw Pink and Red Grapefruit2300.170.120.811.040.21NA51.6012400.5200.32
Lemon JuiceRaw Lemon Juice00.0950.060.360.520.18NA79.4015400.600.32
GrapefruitRaw Grapefruit1830.140.0790.991.120.17NA39.7013700.5200.36
Lime JuiceRaw Lime Juice7.940.0990.060.560.490.15NA39.7011900.872.40.36
Valencia OrangesRaw Valencia Oranges47.60.350.161.10.990.25NA15501920NANA0.36
Florida OrangesRaw Florida Oranges43.70.40.161.60.990.2NA67.5017900.7100.36
ButterburRaw Butterbur120.0790.0790.790.130.38NA39.701250NANA0.4
OrangesRaw Oranges43.70.350.161.10.990.24NA119021100.7100.4
PummeloRaw Pummelo00.130.110.87NA0.14NANA0242NANANA0.44
ApplesRaw Apples with skin120.0670.10.360.240.16NA12018.300.718.730.48
LongansRaw LongansNA0.120.561.2NANANANA0333NANANA0.52
Navel OrangesRaw Navel Oranges47.60.270.21.71.040.31NA135023500.600.52
ClementinesRaw ClementinesNA0.340.122.520.60.3NA95NA19400.7900.56
FeijoaRaw Feijoa00.0240.0711.170.920.27NA910131NA0.64140.56
Bosc PearsRaw Bosc Pears3.970.0480.0910.60.230.083NA27.8NA11NA0.4820.60.6
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.6
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.6
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.6
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.6
TangerinesRaw Tangerines1350.230.141.50.860.31NA63.5010600.7900.6
MangosRaw Mangos2140.110.152.660.780.47NA171014403.5716.70.64
Honeydew MelonsRaw Honeydew Melons120.150.0481.660.620.35NA75.4071.400.07911.50.67
PlumsRaw Plums67.50.110.11.660.540.12NA20037.701.0325.40.67
Frozen BlueberriesBlueberries, frozen, unsweetened7.940.130.152.060.50.23NA27.809.9201.9650.71
PearsRaw Pears3.970.0480.10.640.190.12NA27.801700.4817.50.71
Java-plumRaw Java-plum00.0240.0481.03NA0.15NANA056.8NANANA0.75
Bartlett PearsRaw Bartlett Pears3.970.0480.10.650.170.1NA24NA17.5NA0.48150.75
Red Anjou PearsRaw Red Anjou Pears3.970.0480.110.640.210.15NA27.8NA20.6NA0.4819.40.75
CeleryRaw Celery87.30.0830.231.270.980.29NA143012.301.071160.79
White Gourd-flowered Raw White Gourd-flowered NA0.120.0871.270.60.16NA240400NANA0.79
Pink Grapefruit JuiceRaw Pink Grapefruit Juice87.30.160.0790.790.750.17NA39.701510NANA0.79
White Grapefruit JuiceRaw White Grapefruit Juice3.970.160.0790.790.750.17NA39.7015100.8700.79
Fresh Orange juiceRaw Orange juice39.70.360.121.60.750.16NA119019800.160.40.79
Tangerine JuiceRaw Tangerine Juice51.60.240.0790.40.50.17NA20012300.5200.79
WatercressRaw Watercress6350.360.480.791.230.51NA35.7017103.979920.79
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit3.9700.290.920.480.31NA1230.3264005.5624.20.83
Cantaloupe MelonsRaw Cantaloupe Melons6710.160.0752.90.420.29NA83.3014600.29.920.83
OnionsRaw Onions00.180.110.460.490.48NA75.4029.400.0791.60.83
Peeled CucumberRaw Peeled Cucumber160.120.0990.150.950.2NA55.6012.700.1228.60.87
Strawberry GuavasRaw Strawberry Guavas200.120.122.4NANANANA0147NANANA0.87
CranberriesRaw Cranberries120.0480.0790.41.170.23NA3.97055.605.24200.91
EggplantRaw Eggplant3.970.150.152.581.10.33NA87.308.7301.2140.91
JackfruitRaw Jackfruit200.420.223.650.931.3NA95054.4NA1.35NA0.91
Sweetened Dried MangoMango, dried, sweetened2660.250.347.94NA1.33NA270016801652.40.91
Witloof ChicoryRaw Witloof Chicory3.970.250.110.640.580.17NA1470110NANA0.95
Passion-fruit Juice, PurpleRaw Passion-fruit Juice, Purple14300.525.8NA0.2NA27.8011800.041.60.95
Green Anjou PearsRaw Green Anjou Pears3.970.040.0870.60.170.1NA35.7NA17.5NA0.48170.95
WatermelonRaw Watermelon1110.130.0830.710.880.18NA1203200.20.40.95
PapayasRaw Papayas1870.0910.111.40.760.15NA147024201.210.30.99
Peaches, YellowRaw Yellow Peaches63.50.0950.123.20.610.099NA1602602.910.30.99
Jalapeno PeppersRaw Jalapeno Peppers2140.160.285.11.251.66NA1070471014.273.40.99
Traditional PineappleTraditional Raw Pineapple120.310.121.870.770.42NA43.7NA670NA2.780.99
BananasRaw Bananas120.120.292.641.331.46079.4034.500.421.03
Muscadine GrapesRaw Muscadine Grapes12NA5.95NANANANA7.94NA25.8NANANA1.03
GuavasRaw Common Guavas1230.270.164.31.80.44NA194090602.910.31.03
Sweet OnionsRaw Sweet Onions00.160.0790.530.390.52NA91NA1900.0791.21.03
CassavaRaw Cassava3.970.350.193.40.420.35NA107081.800.757.541.07
CherimoyaRaw Cherimoya00.40.522.561.371.02NA91050NA1.07NA1.07
TomatoesRaw Ripe Red Tomatoes1670.150.0752.360.350.321.8659.5054.402.1431.41.07
BlueberriesRaw Blueberries120.150.161.660.490.211.224038.502.2676.61.1
CucumberRaw Whole Cucumber200.110.130.391.030.163.827.801100.12651.1
LoquatsRaw Loquats3020.0750.0950.71NA0.4NA55.603.97NANANA1.1
NectarinesRaw Nectarines67.50.130.114.470.730.099NA20021.403.068.731.1
Extra Sweet PineappleRaw Extra Sweet Pineapple120.320.1320.860.45NA75.4NA22400.0792.781.1
American Type GrapesRaw American Type Grapes200.370.231.20.0950.44NA1601600.75581.15
Coconut WaterCoconut Water (liquid From Coconuts)00.120.230.320.170.13NA1209.530001.15
PineappleRaw Pineapple120.310.1320.850.44NA71.4019000.0792.781.15
CarrotsRaw Carrots33140.260.233.91.10.558.875.4023.402.652.41.2
Maitake MushroomsRaw Maitake Mushrooms00.580.96261.070.2212983.30044570.0401.2
PomegranatesRaw Pomegranates00.270.211.161.50.3NA151040.502.4651.2
Prickly PearsRaw Prickly Pears7.940.0560.241.83NA0.24NA24055.6NANANA1.2
TurnipsRaw Turnips00.160.121.60.790.36NA59.5083.300.120.41.2
Napa CabbageRaw Chinese Napa Cabbage63.50.160.21.60.420.92NA314010700.481701.23
GooseberriesRaw Gooseberries59.50.160.121.21.140.32NA240110NA1.47NA1.23
Green KiwifruitRaw Green Kiwifruit160.110.0991.350.730.25NA99036805.81601.23
LitchisRaw Litchis00.0440.262.4NA0.4NA55.6028400.281.61.23
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV00.230.52184.520.59NA1110.2045050.07901.23
Portabella MushroomsRaw Portabella Mushrooms00.230.52184.520.59NA1110.2039.70.07901.23
Spaghetti Winter SquashRaw Spaghetti Winter Squash240.150.0713.771.430.4NA47.608.3300.523.571.23
Red Sour CherriesRaw Red Sour Cherries2540.120.161.60.570.17NA31.8039.700.288.331.27
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared7.940.120.110.60.40.3NA67.50130NANA1.3
Fruit ChayoteRaw Fruit Chayote00.0990.121.870.990.3NA369030.600.4816.31.35
Casaba MelonsRaw Casaba Melons00.060.120.920.330.65NA31.8086.500.29.921.35
Green Sweet PeppersRaw Green Sweet Peppers71.40.230.111.90.390.89039.7031901.4729.41.35
RadishesRaw Radishes00.0480.1510.650.28NA99058.7005.161.35
Summer SquashRaw All Varieties Summer Squash39.70.190.561.930.620.87NA115067.500.48121.4
Sweet CherriesRaw Sweet Cherries120.110.130.610.790.19NA16027.800.288.331.43
CrabapplesRaw Crabapples7.940.120.0790.4NANANANA031.8NANANA1.43
Drumstick PodsRaw Drumstick Pods160.210.292.463.150.48NA17505600NANA1.43
Dishcloth GourdRaw Dishcloth GourdNA0.20.241.60.870.17NA27.8047.600.42.781.43
Red Or Green GrapesRaw Red Or Green Grapes120.270.280.750.20.34NA7.94012.700.75581.43
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow18700.48.9NA0.24NA31.8072.200.041.61.43
FigsRaw Figs27.80.240.21.61.20.45NA2407.9400.4418.71.47
Sweetened Frozen Peach SlicesPeaches, frozen, sliced, sweetened55.60.0520.142.60.520.071NA12037402.468.731.47
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin39.70.180.371.80.810.65NA9507100.48171.47
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in raw fruits, nuts & vegetables , sorted by least amount of Iron per 14 ounces.
Top 5 raw fruits, nuts & vegetables with least amount of iron per 14 ounces are:
- Raw Asian Pears
- Raw White Grapefruit
- Raw Chinese Waterchestnuts
- Raw Apples without skin
- Raw StarFruit