Chinese WaterchestnutsRaw Chinese Waterchestnuts00.20.281.40.680.46NA22.705.6701.70.430.085
ButterburRaw Butterbur4.250.0280.0280.280.0450.14NA14044.70NANA0.14
Boiled ButterburBoiled and Drained Butterbur1.40.0140.0140.140.0260.074NA5.67026.80NANA0.14
Canned Onions with LiquidsCanned Onions Solids and Liquids00.0450.0090.0860.140.19NA1406.100.0990.280.18
Boiled Oriental RadishesBoiled and Drained Oriental Radishes000.0330.210.160.054NA24021.4000.430.21
Cooked Tree FernCooked Tree Fern no Salt1400.434.960.0890.25NA21.3042.50NANA0.23
Boiled CabbageBoiled and Drained Cabbage5.670.0860.0540.350.250.16NA42.505300.21540.24
Boiled RutabagasBoiled and Drained Rutabagas00.120.05810.220.14NA21.3026.600.340.280.26
Boiled TurnipsBoiled and Drained Turnips00.0380.0330.420.20.095NA12.8016.400.0280.140.26
CeleryRaw Celery310.030.0810.450.350.1NA5104.400.3841.50.28
White Gourd-flowered Raw White Gourd-flowered NA0.0410.0310.450.220.057NA8.5014.30NANA0.28
WatercressRaw Watercress2270.130.170.280.440.18NA12.806101.43540.28
OnionsRaw Onions00.0650.0380.160.170.17NA27010.500.0280.570.3
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.0370.0570.60.580.17NA25.5011.300.26.660.31
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, SolidsNA0.0210.0211.1NANANA4102.40NANA0.31
Peeled CucumberRaw Peeled Cucumber5.670.0440.0350.0520.340.072NA2004.5400.04310.20.31
EggplantRaw Eggplant1.40.0550.0520.920.40.12NA3103.100.434.960.33
Pickled Hawaiian Style RadishesRadishes, hawaiian style, pickled00.0280.0430.440.280.14NA12.800000.710.33
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots00.0280.0710.430.0940.14NA2.83000NANA0.34
Witloof ChicoryRaw Witloof Chicory1.40.0880.0380.230.210.06NA52.403.970NANA0.34
Boiled OnionsBoiled and Drained Onions00.060.0330.230.160.18NA21.307.3700.0280.710.34
Boiled EggplantBoiled and Drained Eggplant2.830.110.0280.850.110.12NA2001.8400.584.10.35
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered NA0.0410.0310.550.20.054NA5.670120NANA0.35
Stir-Fried White MushroomsMushrooms, white, stir-fried00.140.665.652.060.06NA28.30011.3000.35
Jalapeno PeppersRaw Jalapeno Peppers76.50.0570.0991.80.450.59NA38.3016805.0726.20.35
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)540.0350.0430.160.0720.034NA1.400.9900.5166.80.35
Sweet OnionsRaw Sweet Onions00.0580.0280.190.140.18NA32.6NA6.800.0280.430.37
Dill Pickled CucumberPickles, cucumber, dill or kosher dill8.50.0640.0810.150.280.05NA11.303.2600.04324.50.37
Pickles, cucumber, dill, reduced sodiumPickles, cucumber, dill, reduced sodium8.50.0640.0810.150.280.05NA11.303.2600.04324.50.37
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies28.30.0480.0270.910.210.15NA12.808.80NANA0.37
CassavaRaw Cassava1.40.120.0681.20.150.12NA38.302900.272.70.38
Canned Corn, Sweet, White, Whole Kernel, Drained SolidsCorn, sweet, white, canned, whole kernel, drained solids00.0550.131.420.30.052NA55.302.5500.1300.38
Canned Corn, Sweet, Yellow, Whole Kernel, Drained SolidsCorn, sweet, yellow, canned, whole kernel, drained solids2.830.0550.131.420.30.052NA55.302.5500.1300.38
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.0690.0580.0520.240.29NA2.83NA2.5500.9630.60.38
TomatoesRaw Ripe Red Tomatoes59.50.0520.0270.840.130.110.6621.3019.400.77110.38
CucumberRaw Whole Cucumber7.10.0380.0470.140.370.0571.369.9203.9700.04323.20.4
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener00.0280.0210.0310.210.052NA1.40000.263.10.4
Boiled OkraBoiled and Drained Okra200.190.0781.230.30.27NA65.202300.3856.70.4
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash2830.060.040.470.420.15NA1409.200.171.40.4
Canned Vegetable Juice CocktailVegetable juice cocktail, canned49.60.0710.0471.020.350.1NA29.807701.458.650.4
Coconut WaterCoconut Water (liquid From Coconuts)00.0430.0810.110.0610.045NA4.2503.40000.41
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned49.60.0710.0471.020.350.1NA29.807701.458.650.41
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage680.0620.0620.710.110.25NA75022.40NANA0.43
CarrotsRaw Carrots11840.0940.0821.40.390.23.152708.3600.9418.70.43
Maitake MushroomsRaw Maitake Mushrooms00.210.349.330.380.07946.229.80015920.01400.43
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions00.0330.0350.20.140.098NA18.403.700.0140.430.43
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed200.060.0680.820.160.28NA2.83025102300.43
TurnipsRaw Turnips00.0570.0430.570.280.13NA21.3029.800.0430.140.43
Napa CabbageRaw Chinese Napa Cabbage22.70.0570.0710.570.150.33NA112038.300.17610.44
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack00.0350.0751.360.260.089NA63.806.5200.09900.44
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV00.0840.186.371.60.21NA39.70.071016090.02800.44
Portabella MushroomsRaw Portabella Mushrooms00.0840.186.371.60.21NA39.70.0710140.02800.44
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt00.150.0282.040.740.42NA14018.400.0143.10.44
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt00.140.0271.860.720.38NA12.8010.500.0143.10.44
Spaghetti Winter SquashRaw Spaghetti Winter Squash8.50.0520.0261.350.510.14NA1702.9800.181.280.44
Canned Bamboo ShootsCanned Bamboo Shoots, Solids1.40.0370.0370.20.130.19NA4.2501.5600.8900.45
Boiled CauliflowerBoiled and Drained Cauliflower1.40.060.0740.580.720.25NA62.4062.800.09919.60.45
Canned Hot Pickled PeppersPeppers, hot pickled, canned610.0520.0330.490.280.15NA18.4017.401.28310.45
Microwaved White MushroomsMushrooms, white, microwaved00.0850.617.62.780.069NA22.70015.6000.47
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared2.830.0430.0380.210.140.11NA2404.680NANA0.47
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash5.670.0720.0350.660.110.12NA29.8015.300.174.960.47
Boiled CarrotsBoiled and Drained Carrots12080.0940.0620.910.330.22NA2005.101.4619.40.48
Fruit ChayoteRaw Fruit Chayote00.0350.0410.670.350.11NA13201100.175.80.48
Cooked Frozen OnionsBoiled and Drained Frozen Onions00.0230.0260.190.110.099NA18.407.2300.0140.430.48
Green Sweet PeppersRaw Green Sweet Peppers25.50.0810.040.680.140.32014011400.5210.50.48
RadishesRaw Radishes00.0170.0550.360.230.1NA35.4021001.840.48
Winter Squash, Spaghetti, Cooked, Boiled, Drained, Or BakedWinter Squash, Spaghetti, Cooked, Boiled, Drained, Or Baked no Salt8.50.0540.0311.150.50.14NA11.304.9600.171.130.48
KetchupCatsup370.0160.242.030.0670.22NA12.805.802.074.250.5
Low Salt KetchupLow sodium Ketchup370.0160.242.030.0670.22NA12.805.802.074.250.5
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained00.120.11.840.260.18NA4404.400.0990.430.5
Baked Potato FleshBaked Potatoes Flesh no Salt00.150.031.980.790.43NA12.801800.0570.430.5
Summer SquashRaw All Varieties Summer Squash140.0680.20.690.220.31NA4102400.174.250.5
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1.40.0140.0710.120.210.078NA4103.40NANA0.51
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids2.830.0210.0211.250.740.052NA5403.700.04300.51
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids2.830.0210.0211.250.740.052NA5403.700.04300.51
Drumstick PodsRaw Drumstick Pods5.670.0750.10.881.130.17NA62.402000NANA0.51
Boiled Dishcloth GourdBoiled and Drained Dishcloth GourdNA0.0650.060.370.710.14NA1708.0800.342.40.51
Dishcloth GourdRaw Dishcloth GourdNA0.0710.0850.570.310.061NA9.9201700.140.990.51
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash15.60.0620.0580.730.190.092NA28.307.800.24.960.51
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash79.40.0610.0350.720.460.11NA32.6016.400.176.240.52
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin79.40.050.0340.720.410.11NA39.7018.300.175.950.52
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin140.0640.130.640.290.23NA34025.400.176.10.52
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods8.50.0720.0750.40.270.058NA72.3046.800.26.80.54
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage62.40.0720.0280.0340.230.22NA65.20240NANA0.54
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added00.0350.0751.360.260.089NA63.806.5200.0850.430.54
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added5.670.0350.0751.360.260.089NA63.806.5200.09900.54
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack5.670.0350.0751.360.260.089NA63.806.5200.09900.54
Boiled WaxgourdBoiled and Drained Waxgourd00.0480.0010.540.170.045NA5.6701500.113.970.54
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved170.120.0712.930.90.17NA540NANA0.140.570.55
Tomato JuiceCanned Tomato Juice no Salt32.60.140.110.95NA0.099NA28.309900.453.260.55
Savoy CabbageRaw Savoy Cabbage710.0990.0430.430.270.27NA11304400.24980.57
Boiled KohlrabiBoiled and Drained Kohlrabi2.830.0570.0280.550.230.22NA17076.500.740.140.57
KohlrabiRaw Kohlrabi2.830.0710.0280.570.230.21NA22.708800.680.140.57
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.130.695.42.130.16NA39.70.14018090.01400.57
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.130.695.42.130.161835.40.1404.250.01400.57
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UVNA0.10.578.871.80.17NA27NA0743000.57
Grilled Portabella MushroomsMushrooms, portabella, grilled00.10.578.871.80.1715.7270020000.57
Sour Cucumber PicklesPickles, cucumber, sour1400.01400.0540.013NA1.401.400.1366.60.57
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium1400.01400.0540.013NA1.401.400.1366.60.57
Oriental RadishesRaw Oriental Radishes00.0280.0280.280.20.065NA39.7031000.430.57
Vitamins in Top 100 Nuts & Vegetables with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in all nuts & vegetables , sorted by least amount of Iron per 5 ounces.
Top 5 nuts & vegetables with least amount of iron per 5 ounces are:
- Raw Chinese Waterchestnuts
- Raw Butterbur
- Boiled and Drained Butterbur
- Canned Onions Solids and Liquids
- Boiled and Drained Oriental Radishes