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
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA6.83NANANA1.24
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.520.175.11.640.54NA47.8019.400.317.021.32
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.190.151.340.470.26NA9308.90NANA1.8
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
YamRaw Yam29.70.470.142.341.331.24NA97072.501.59.752.3
TaroRaw Taro180.420.112.681.351.26NA98020010.64.462.46
OnionsRaw Onions00.580.341.451.541.5NA23809300.2552.63
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared26980.350.273.12.70.927.76109069.30NANA2.76
Dried Shiitake MushroomsMushrooms, shiitake, dried00.512.1524371.63NA27505.9260002.9
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
Hawaii Mountain YamRaw Hawaii Mountain YamNA0.760.143.63.231.34NA104019.401.5710.43.3
Sweet PotatoRaw Sweet Potato41220.450.353.244.651.2106401401.510.53.55
ButterburRaw Butterbur1070.710.717.141.143.43NA357011250NANA3.57
CarrotsRaw Carrots101830.80.71123.331.72723207208.051613.66
Ginger RootRaw Ginger Root00.160.214.71.271NA68.8031.301.630.633.75
White PotatoesRaw Whole White Potatoes00.510.257.722.041.47NA13006600.07211.63.77
EppawRaw Eppaw00.370.413.90.59NA80043.30NANA3.83
ParsnipsRaw Parsnips00.60.334.6740.6NA447011309.931503.93
Sweet OnionsRaw Sweet Onions00.640.312.081.532.03NA359NA7500.314.74.06
SalsifyRaw Salsify00.491.343.052.261.7NA159048.80NANA4.27
Jalapeno PeppersRaw Jalapeno Peppers9310.691.2225.437.22NA46602045061.73194.3
EggplantRaw Eggplant200.780.74135.621.68NA44004406704.6
Root WasabiRaw Root Wasabi9.170.60.523.40.931.26NA82.601920NANA4.72
Maitake MushroomsRaw Maitake Mushrooms02.353.91064.350.952633900181130.1604.84
Drumstick PodsRaw Drumstick Pods540.7218.3810.71.62NA595019050NANA4.86
Hubbard Winter SquashRaw Hubbard Winter Squash8500.880.56.2551.93NA20001380216.35
Spaghetti Winter SquashRaw Spaghetti Winter Squash970.60.2915.35.81.63NA19403402.114.55
Yardlong BeanRaw Yardlong Bean4571.141.174.360.590.26NA66002000NANA5
Yautia Raw Yautia 00.490.23.41.071.2NA86.7026.50NANA5
Frozen SuccotashFrozen Succotash, Unprepared700.470.397.41.40.54NA226045.70NANA5.05
Red PotatoesRaw Whole Red Potatoes00.580.228.221.2NA129061.400.07120.75.2
PotatoesRaw Whole Potatoes00.530.216.91.91.94NA97012800.065135.26
TurnipsRaw Turnips00.710.547.143.571.6NA268037500.541.85.36
Russet PotatoesRaw Whole Russet Potatoes00.520.216.551.92.2NA88.603600.06311.45.44
Burdock RootRaw Burdock Root00.0690.212.12.231.67NA16002102.64115.56
Chicory RootsRaw Chicory Roots00.280.212.782.241.67NA160034.70NANA5.56
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared34.50.520.472.61.761.3NA2930570NANA5.7
GarlicRaw Garlic00.670.372.3524.14NA10010500.275.75.7
RutabagasRaw Rutabagas01.20.549.462.161.35NA284033804.054.055.95
Shiitake MushroomsRaw Shiitake MushroomsNA0.223.257224.389191NANA265NANA6.03
Frozen CarrotsFrozen Carrots, Unprepared98610.610.516.442.61.3NA139034.707.92446.1
Young Cowpeas Raw Young Cowpeas 2280.610.818.060.840.37NA9330140NANA6.1
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1500.450.98.521.120.75NA5402390NANA6.3
Frozen Whole OnionsFrozen Whole Onions, Unprepared00.370.342.51.41.33NA300011400.295.76.57
Frozen ArtichokesFrozen Artichokes, Unprepared1050.761.8411.32.471.08NA1658069.70NANA6.58
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared17640.850.598.71.130.67NA201072.20NANA6.6
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV01.342.95102263.36NA6361.140257950.4507.05
Portabella MushroomsRaw Portabella Mushrooms01.342.95102263.36NA6361.1402270.4507.05
Witloof ChicoryRaw Witloof Chicory29.41.820.794.74.261.24NA1088082.40NANA7.06
CeleryRaw Celery7860.752.0411.48.82.64NA1286011109.6410467.14
White Gourd-flowered Raw White Gourd-flowered NA1.040.7911.45.431.43NA21403610NANA7.14
CollardsRaw Collards39220.842.0311.64.172.58NA20160552035.368307.34
Hearts Of PalmRaw Hearts Of Palm130.220.783.9NA3.52NA104034.802.1707.35
Savoy CabbageRaw Savoy Cabbage9261.30.565.563.463.5NA1481057403.1512747.4
KohlrabiRaw Kohlrabi370.930.377.43.062.78NA2960114808.91.857.4
TomatoesRaw Ripe Red Tomatoes11671.030.5316.52.472.221341703810152197.5
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared21050.790.526.51.940.96NA211054.4016.212.37.7
Butternut Winter SquashRaw Butternut Winter Squash59111.10.2213.34.441.7NA300023301612.27.78
Lotus RootRaw Lotus Root01.11.52.72.551.74NA8802970NANA7.84
Yambean Raw Yambean 130.260.382.631.780.55NA158026606.053.957.9
Hungarian PeppersRaw Hungarian Peppers7071.360.95193.538.9NA9140160208.281717.93
Hyacinth-Young beansRaw Hyacinth-Young beans4670.8415.650.60.26NA674014005.541978.04
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage15000.6733.371.67NA700011.70220988.17
Red Sweet PeppersRaw Red Sweet Peppers30191.041.63196.15.68.288502456030.4948.27
CeleriacRaw Celeriac00.60.718.334.21.96NA9509504.34888.33
ShallotsRaw Shallots00.420.141.422.4NA236055.600.285.568.33
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared340.430.283.880.710.61NA106031.40NANA8.37
CauliflowerRaw Cauliflower011.21013.33.68NA1140096401.63108.4
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared14.40.880.262.90.850.38NA673014.40NANA8.45
Green Sweet PeppersRaw Green Sweet Peppers4501.430.7122.485.602500201009.251858.5
Banana PepperRaw Banana Pepper3151.51234.96.6NA53701531012.81768.5
Yellow Sweet PeppersRaw Yellow Sweet Peppers1850.520.4616.53.13.18.5481033980NANA8.5
Winter SquashRaw All Varieties Winter Squash10000.440.917.352.762.3NA353018101.76168.53
Sprouted SoybeansRaw Sprouted Soybeans4.11.40.484.73.80.72NA705062.70NANA8.6
Dried ShallotsFreeze-dried Shallots1.440.430.141.442.032.4NA16705600.265.68.62
Acorn Winter SquashRaw Acorn Winter Squash2251.750.138.7551.93NA21301380NANA8.75
In Pod Fava BeansRaw In Pod Fava Beans970.761.6512.81.280.59NA84102106.62328.8
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans010.352.060.890.63NA14702.940NANA8.82
Fruit ChayoteRaw Fruit Chayote00.660.7612.46.552NA2447020303.161088.95
Dishcloth GourdRaw Dishcloth GourdNA1.251.5105.451.08NA175030002.517.59
Green PeasRaw Green Peas2351.640.81130.641.04NA401024700.81539.07
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV02.161186.4342.5NA6362.270290000.2309.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini02.161186.4342.52865682.270680.2309.1
WatercressRaw Watercress72734.15.459.1145.86NA40901955045.5113649.1
Sprouted PeasRaw Sprouted PeasNA0.910.6312.54.151.07NA5810420NANA9.1
SuccotashRaw Succotash75.81.050.4180.650.66NA202076.30NANA9.24
Bamboo ShootsRaw Bamboo Shoots18.52.781.31134.44NA130074018.509.26
BeetsRaw Beets23.30.360.473.91.80.78NA126705700.472.339.3
Sun-dried Chile PeppersSun-dried Hot Chile Peppers20430.131.8613.41.481.25NA78.7048.504.851679.32
CucumberRaw Whole Cucumber1670.91.13.278.631.3332233093015479.33
OkraRaw Okra5453.030.91153.73.26NA909034804.14749.4
CabbageRaw Cabbage1001.220.84.684.242.48NA86007320315209.4
Young Green OnionsYoung Green Onions, tops only37040.560.486.12.561.63NA556024803.928949.44
Frozen OkraFrozen Okra, Unprepared3001.51.75123.60.7NA2467020705.58239.5
Low Salt Tomato and Vegetable JuiceTomato and Vegetable Juice Low Sodium17730.910.6816.6NA3.2NA477063007.271209.55
Napa CabbageRaw Chinese Napa Cabbage5001.251.5612.53.37.25NA2469084403.7513419.7
Vitamins in Top 100 Raw Vegetables with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in raw vegetables , sorted by least amount of Iron per 500 calories.
Top 5 raw vegetables with least amount of iron per 500 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Frozen Sweet Potato Puffs, Unprepared
- Frozen Potato Puffs, Unprepared
- Frozen Par Fried Breaded Onion Rings, Unprepared