Chinese WaterchestnutsRaw Chinese Waterchestnuts00.721.035.152.471.7NA82.5020.606.21.550.31
CassavaRaw Cassava3.130.270.152.670.330.28NA84.4064.400.595.940.84
Hash Brown PotatoesHome prepared Hash Brown Potatoes00.320.0624.341.70.89NA30024.500.01971.04
Frozen Crosscut French Fried Sweet PotatoesFrozen Crosscut French Fried Sweet Potatoes, UnpreparedNANANANANANANANANA10NANANA1.05
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.20.170.150.70.84NA8.13NA7.302.76881.1
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes00.310.0755.31.30.54NA36.5015.30541.31.23
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA6.83NANANA1.24
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA1.3
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed60.30.180.212.50.480.84NA8.62076306.03921.3
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.520.175.11.640.54NA47.8019.400.317.021.32
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)2090.140.160.630.280.13NA5.503.8501.982591.37
Frozen French Fried Yellow Fleshed Potatoes Unprepared Frozen French Fried Yellow Fleshed PotatoesNANANANANANANANANA33.6NANANA1.5
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated00.180.0963.770.830.32NA60010.400.689.641.5
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola OilNA0.0560.16.61.50.75NANA05.5803.4740.51.53
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans41.680.764.44.760.67NA5080480NANA1.6
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA1.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0160.0160.760.150.033NA3.3000001.66
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes1.41.40.168.852.941.06NA65011400.04212.31.7
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, SolidsNA0.120.126.1NANANA227013.30NANA1.7
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved530.370.229.162.80.53NA1680NANA0.441.771.73
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3.50.330.0770.840.520.13NA10.500.4901.77NA1.73
KetchupCatsup1290.0540.827.10.230.78NA44.6020.307.23151.73
Low Salt KetchupLow sodium Ketchup1290.0540.827.10.230.78NA44.6020.307.23151.73
Almond pasteNuts, almond paste00.090.451.550.120.039NA79.700.11014.801.75
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5190.210.413.60.921.37NA7.50612011.661.71.77
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt00.610.118.2731.7NA57.5074.700.05712.61.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA1.8
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.190.151.340.470.26NA9308.90NANA1.8
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt00.570.117.632.961.56NA52.304300.05812.81.8
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.531.83
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.301.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.401.85
Roasted European ChestnutsNuts, chestnuts, european, roasted2.040.50.362.741.131NA14305301.02161.86
Baked Potato FleshBaked Potatoes Flesh no Salt00.560.117.531.6NA48.406900.221.61.9
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA1.97
Cooked Tree FernCooked Tree Fern no Salt12503.7543.80.792.24NA18803750NANA2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.05701.660.40.074NA34.702.720NANA2
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids00.290.667.51.560.28NA291013.400.6702
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids150.290.667.51.560.28NA291013.400.6702
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt00.650.138.1331.6NA60075.50NANA2.05
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack00.170.366.51.20.43NA30403100.4702.1
Frozen French Fried PotatoesUnprepared Frozen French Fried PotatoesNA0.330.166.931.60.61NA11905900.347.52.1
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA2.14
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted36.20.990.58182.441NA143018.40NANA2.17
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained00.520.448.11.130.81NA194019.400.441.882.2
Oven-heated Frozen French FriesOven-heated Frozen French Fried PotatoesNA0.380.0926.61.550.55NA83.3NA39.600.337.442.2
Onions FlakesDry Onions Flakes1.430.720.141.41.982.3NA238010700.265.442.22
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, UnpreparedNANANANANANANANANA15.7NANANA2.22
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.062.22
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt260.410.122.381.340.98NA6905201.479.92.24
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven00.340.212.440.530.21NA59.802.900.8361.82.26
YamRaw Yam29.70.470.142.341.331.24NA97072.501.59.752.3
Frozen Cross Cut French Fried PotatoesFrozen Cross Cut French Fried Potatoes, UnpreparedNANANANANANANANANA15.2NANANA2.33
Frozen sweet white Corn kernelsCorn, sweet, white, frozen, kernels cut off cob, unprepared00.470.49.81.61NA205035.80NA1.72.33
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn67.70.480.38.774.130.72NA120028.600.472.12.34
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes220.130.333.551.80.92NA29.4025.50NANA2.35
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA2.37
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 570.470.399.92.050.95NA205036.400.451.72.4
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA2.4
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)2300.0370.130.710.490.061NA4.104.902.173142.4
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA2.43
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA2.45
TaroRaw Taro180.420.112.681.351.26NA98020010.64.462.46
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0450.0740.450.590.22NA6.5801.10NANA2.46
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids6.850.0680.340.581.030.38NA199016.40NANA2.47
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt00.120.05640.910.32NA3309.30NANA2.5
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.232.5
Cooked TaroCooked Taro no Salt140.380.0991.81.21.17NA67017.6010.34.232.54
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried PotatoesNA0.140.064.31.040.35NA42.30120NANA2.54
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA2.57
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt00.520.0850.792.931.27NA73000NANA2.62
Blanched HazelnutsBlanched Hazelnuts Or Filberts1.60.380.0871.230.650.47NA6201.6014NA2.62
OnionsRaw Onions00.580.341.451.541.5NA23809300.2552.63
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added00.170.376.671.250.44NA31303200.422.12.64
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added27.80.170.376.671.250.44NA31303200.4902.64
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack27.80.170.376.671.250.44NA31303200.4902.64
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added00.260.467.44.270.35NA310051.30NANA2.66
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack00.260.467.44.270.35NA310051.30NANA2.66
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added25.30.260.467.44.270.35NA310051.300.2502.66
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack25.30.260.467.44.270.35NA310051.300.2502.66
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt52150.330.282.782.80.937.8110045.503.8512.52.7
Frozen Potato WedgesPotato wedges, frozen00.390.165.97NA1.36NANA043.40NANA2.7
Boiled OnionsBoiled and Drained Onions00.480.261.881.31.47NA17005900.235.72.73
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared26980.350.273.12.70.927.76109069.30NANA2.76
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.50002002.78
Boiled White Sweet CornBoiled and Drained White Sweet Corn00.460.278.63.860.65NA10303200.462.062.84
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.702.84
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown PotatoesNA0.160.1310.63.31.53NANA02900.422.42.86
Toasted Dried CoconutToasted Dried Coconut Meat00.0520.0860.520.690.26NA7.601.270NANA2.86
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained61.70.190.388.10.930.61NA216021.600.431.852.9
Dried Shiitake MushroomsMushrooms, shiitake, dried00.512.1524371.63NA27505.9260002.9
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids16.40.120.127.254.280.3NA311021.300.2502.95
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids16.40.120.127.254.280.3NA311021.300.2502.95
Boiled RutabagasBoiled and Drained Rutabagas01.370.68122.61.7NA2500313043.333
White Sweet CornRaw White Sweet Corn01.160.359.94.40.32NA267039.500.411.743.02
Yellow Sweet CornRaw Yellow Sweet Corn52.30.90.3210.34.170.54NA244039.500.411.743.02
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.403.03
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002003.1
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.310.193.141.240.91NA151080.30NANA3.14
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA3.15
Vitamins in Top 100 Nuts & Vegetables with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in all nuts & vegetables , sorted by least amount of Iron per 500 calories.
Top 5 nuts & vegetables with least amount of iron per 500 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Home prepared Hash Brown Potatoes
- Frozen Crosscut French Fried Sweet Potatoes, Unprepared
- Sauteed Yellow Onions