Chinese WaterchestnutsRaw Chinese Waterchestnuts00.140.211.030.490.34NA16.504.1201.240.310.062
CassavaRaw Cassava0.630.0540.030.530.0670.055NA1701300.121.20.17
Frozen Sweet Potato PuffsFrozen Sweet Potato Puffs, UnpreparedNANANANANANANANANA1.37NANANA0.25
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.10.03410.330.11NA9.5503.8800.0621.40.26
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.0390.0310.270.0930.051NA18.601.80NANA0.36
Onions FlakesDry Onions Flakes0.290.140.0290.280.40.46NA47.6021.500.0521.10.44
Frozen Wedge Cut French Fried PotatoesFrozen Wedge Cut French Fried Potatoes, UnpreparedNANANANANANANANANA3.15NANANA0.44
YamRaw Yam5.930.0950.0270.470.270.25NA19.5014.500.31.950.46
TaroRaw Taro3.570.0850.0220.540.270.25NA19.60402.130.890.49
OnionsRaw Onions00.120.0680.290.310.3NA47.5018.500.0510.53
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5400.070.0530.620.540.181.55220140NANA0.55
Dried Shiitake MushroomsMushrooms, shiitake, dried00.10.434.767.40.33NA5501.252000.58
White Sweet CornRaw White Sweet Corn00.230.071.980.880.064NA53.507.900.0810.350.6
Yellow Sweet CornRaw Yellow Sweet Corn10.50.180.0642.060.830.11NA4907.900.0810.350.6
Hawaii Mountain YamRaw Hawaii Mountain YamNA0.150.0280.720.650.27NA2103.900.312.10.66
Sweet PotatoRaw Sweet Potato8240.0910.0710.650.930.242.0312.802.800.32.10.71
ButterburRaw Butterbur21.40.140.141.430.230.69NA71.402250NANA0.71
CarrotsRaw Carrots20370.160.142.40.670.345.446.3014.401.6320.73
Ginger RootRaw Ginger Root00.0310.0430.940.250.2NA13.806.2500.330.130.75
White PotatoesRaw Whole White Potatoes00.10.0491.540.410.29NA2601300.0142.30.75
EppawRaw Eppaw00.0730.080.20.780.12NA1608.670NANA0.77
ParsnipsRaw Parsnips00.120.0670.930.80.12NA89.3022.702300.79
Sweet OnionsRaw Sweet Onions00.130.0630.420.310.41NA72NA1500.0630.940.81
SalsifyRaw Salsify00.0980.270.610.450.34NA31.709.760NANA0.85
Jalapeno PeppersRaw Jalapeno Peppers1860.140.244.41.11.44NA930409012.363.80.86
EggplantRaw Eggplant40.160.152.61.120.34NA8808.801.2140.92
Root WasabiRaw Root Wasabi1.830.120.10.680.190.25NA16.5038.40NANA0.94
Maitake MushroomsRaw Maitake Mushrooms00.470.7821.20.870.1810567.70036230.03200.97
Drumstick PodsRaw Drumstick Pods110.140.21.682.150.32NA11903810NANA0.97
Hubbard Winter SquashRaw Hubbard Winter Squash1700.180.11.2510.39NA40027.500.43.251
Spaghetti Winter SquashRaw Spaghetti Winter Squash19.40.120.0583.061.160.33NA38.706.7700.422.91
Yardlong BeanRaw Yardlong Bean910.230.230.870.120.051NA1320400NANA1
Yautia Raw Yautia 00.0990.0410.680.210.24NA17.305.30NANA1
Frozen SuccotashFrozen Succotash, Unprepared140.0940.0771.480.280.11NA4509.140NANA1
Red PotatoesRaw Whole Red Potatoes00.120.0441.640.40.24NA25.7012.300.0144.141.04
PotatoesRaw Whole Potatoes00.110.0421.380.380.39NA19.5025.600.0132.61.05
TurnipsRaw Turnips00.140.111.430.710.32NA53.607500.110.361.07
Russet PotatoesRaw Whole Russet Potatoes00.10.0421.30.380.44NA17.707.200.0132.281.1
Burdock RootRaw Burdock Root00.0140.0420.420.450.33NA3204.1700.532.221.1
Chicory RootsRaw Chicory Roots00.0560.0420.560.450.33NA3206.940NANA1.1
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared6.90.10.0930.520.350.26NA58.6011.40NANA1.14
GarlicRaw Garlic00.130.0740.470.40.83NA202100.0541.141.14
RutabagasRaw Rutabagas00.240.111.90.430.27NA56.8067.600.810.811.2
Shiitake MushroomsRaw Shiitake MushroomsNA0.0440.6411.44.40.8617.838.2NANA53NANA1.2
Frozen CarrotsFrozen Carrots, Unprepared19720.120.11.30.520.26NA27.806.9401.6491.22
Young Cowpeas Raw Young Cowpeas 45.60.120.161.60.170.074NA18702.780NANA1.22
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained300.0910.181.70.220.15NA10.8047.80NANA1.26
Frozen Whole OnionsFrozen Whole Onions, Unprepared00.0740.0690.50.280.27NA6002300.0571.141.3
Frozen ArtichokesFrozen Artichokes, Unprepared210.150.372.260.490.22NA3320140NANA1.3
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared3530.170.121.740.230.13NA40.3014.40NANA1.3
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV00.270.5920.45.20.67NA1270.23051590.09101.4
Portabella MushroomsRaw Portabella Mushrooms00.270.5920.45.20.67NA1270.23045.50.09101.4
Witloof ChicoryRaw Witloof Chicory5.90.360.160.940.850.25NA218016.50NANA1.4
CeleryRaw Celery1570.150.412.31.760.53NA25702201.932091.43
White Gourd-flowered Raw White Gourd-flowered NA0.210.162.31.10.29NA430720NANA1.43
CollardsRaw Collards7840.170.412.30.830.52NA403011007.0613661.47
Hearts Of PalmRaw Hearts Of Palm2.60.0430.160.78NA0.7NA2106.9600.4301.47
Savoy CabbageRaw Savoy Cabbage1850.260.111.10.690.7NA296011500.632551.5
KohlrabiRaw Kohlrabi7.40.190.0741.50.610.56NA59.3023001.780.371.5
TomatoesRaw Ripe Red Tomatoes2330.210.113.30.490.442.683.307603441.5
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared4210.160.11.30.390.19NA4201103.252.461.54
Butternut Winter SquashRaw Butternut Winter Squash11820.220.0442.670.890.34NA60046.703.22.441.56
Lotus RootRaw Lotus Root00.220.30.540.510.35NA17.6059.50NANA1.57
Yambean Raw Yambean 2.630.0530.0760.530.360.11NA31.605301.20.791.58
Hungarian PeppersRaw Hungarian Peppers1410.270.193.770.711.8NA183032001.66341.6
Hyacinth-Young beansRaw Hyacinth-Young beans930.170.21.130.120.052NA13502801.139.31.6
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage3000.130.60.670.33NA14002.3300.44201.63
Red Sweet PeppersRaw Red Sweet Peppers6040.210.333.771.21.11.64177049106.08191.65
CeleriacRaw Celeriac00.120.141.670.840.39NA1901900.86981.67
ShallotsRaw Shallots00.0830.0280.280.40.48NA47.201100.0561.11.67
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared6.80.0860.0570.780.140.12NA21.206.30NANA1.67
CauliflowerRaw Cauliflower00.20.242.032.670.74NA228019300.32621.68
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2.880.180.0510.580.170.076NA13502.880NANA1.7
Green Sweet PeppersRaw Green Sweet Peppers900.290.142.40.51.12050040201.85371.7
Banana PepperRaw Banana Pepper630.30.24.60.981.32NA107030602.56351.7
Yellow Sweet PeppersRaw Yellow Sweet Peppers370.10.0933.30.620.621.79606800NANA1.7
Winter SquashRaw All Varieties Winter Squash2000.0880.181.470.550.46NA70.603600.353.241.7
Sprouted SoybeansRaw Sprouted Soybeans0.820.280.0970.940.760.14NA141012.50NANA1.72
Dried ShallotsFreeze-dried Shallots0.290.0860.0290.290.410.48NA33.3011.200.0521.121.72
Acorn Winter SquashRaw Acorn Winter Squash450.350.0251.7510.39NA42.5027.50NANA1.75
In Pod Fava BeansRaw In Pod Fava Beans19.30.150.332.560.260.12NA16804.201.346.51.76
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.20.0710.410.180.13NA29.400.590NANA1.76
Fruit ChayoteRaw Fruit Chayote00.130.152.471.30.4NA489040.500.6321.61.8
Dishcloth GourdRaw Dishcloth GourdNA0.250.321.10.22NA3506000.53.51.8
Green PeasRaw Green Peas470.330.162.60.130.21NA80.2049.400.1630.61.8
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.432.2317.36.80.5NA1270.45058000.04501.8
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.432.2317.36.80.557.31140.45013.60.04501.8
WatercressRaw Watercress14550.821.11.82.81.17NA82039109.122731.8
Sprouted PeasRaw Sprouted PeasNA0.180.132.50.830.21NA11608.40NANA1.82
SuccotashRaw Succotash150.210.0831.60.130.13NA40.4015.30NANA1.85
Bamboo ShootsRaw Bamboo Shoots3.70.560.262.220.60.89NA2601503.701.85
BeetsRaw Beets4.650.0720.0930.780.360.16NA253011.400.0930.471.86
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4090.0250.372.680.30.25NA15.709.700.9733.41.86
CucumberRaw Whole Cucumber33.30.180.220.651.730.276.446.7018.700.21091.87
OkraRaw Okra1090.610.183.030.740.65NA182069.700.82951.88
CabbageRaw Cabbage200.240.160.940.850.5NA172014600.63041.88
Young Green OnionsYoung Green Onions, tops only7410.110.0961.220.510.33NA111049.600.785791.9
Frozen OkraFrozen Okra, Unprepared600.30.352.360.720.14NA493041.301.11651.9
Low Salt Tomato and Vegetable JuiceTomato and Vegetable Juice Low Sodium3550.180.143.3NA0.64NA95012601.45241.9
Napa CabbageRaw Chinese Napa Cabbage1000.250.312.50.661.45NA494016900.752681.94
Vitamins in Top 100 Raw Vegetables with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of vitamins in raw vegetables , sorted by least amount of Iron per 100 calories.
Top 5 raw vegetables with least amount of iron per 100 calories are:
- Raw Chinese Waterchestnuts
- Raw Cassava
- Frozen Sweet Potato Puffs, Unprepared
- Frozen Potato Puffs, Unprepared
- Frozen Par Fried Breaded Onion Rings, Unprepared