Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.6
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.5
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.06356
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.6490
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.94
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.8
Irishmoss SeaweedRaw Irishmoss Seaweed2860.59NA35.35721.47NA6232502.782667.74323
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.7
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.4
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.6
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.94
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.331
Dried Goji BerriesGoji berries, dried754NANA27NANANANANANA1183NA29.8
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.4578
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.8
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5
Canned Small Ripe OlivesCanned Small Ripe Olives3491NA25160.079NA1231.83.5729170.87317
ParsleyFresh Parsley5480.59NA24.61980.64NA23021990.42224.25348
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.2
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.4
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.94
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Dried LongansLongans, dried1793.2NA21.41830.98NA7782612NA1910.8770
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.56248
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2500.92NA20.2NA123NA2708610201.5580
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.7
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.449
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.3
Potherb JuteRaw Potherb Jute8261NA192540.49NA32922193.5731.83.14348
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.5
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.7267
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2740.53NA1571.41.4NA17122581.22100.79367
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250
Boiled BorageBoiled and Drained Borage4050.57NA14.42261.53NA21819493.573490.87365
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Boiled SpinachBoiled and Drained Spinach5400.69150143453.7NA22218505.952783362
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.93268
PrunesRaw Dehydrated Prunes2862.43NA142541.24NA4454199NA202.9816
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
Chanterelle MushroomsRaw Chanterelle Mushrooms59.51.4NA13.851.61.14NA22620088.7335.72.8357
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
Jerusalem-artichokesRaw Jerusalem-artichokes55.60.56NA13.567.50.24NA31017032.78160.48310
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276
Canned Jumbo OlivesCanned Ripe Jumbo Olives3730.9NA13160.079NA1235.73.5729170.87335
BorageRaw Borage3690.52NA132061.4NA21018653.573180.79369
Potato SkinRaw Potato Skin1191.68NA13912.4NA15116391.239.71.4331
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1710.53NA12.71511.4NA31417383.5731.80.79367
Boiled Potherb JuteBoiled and Drained Potherb Jute8371NA12.52460.49NA28621833.5743.73.14346
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.1279
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
Canned Hearts Of PalmHearts of palm, canned2300.53NA12.41515.53NA2587032.7816914.56358
Dandelion GreensRaw Dandelion Greens7420.68NA12.31431.36NA262157623021.63340
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils55.61.34NA12.31392NA60711272.439.76.35273
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.06221
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.45278
Canned Grape LeavesGrape leaves, canned11477.3NA1255.61.15NA1351153.57113231.6302
Tomato PasteCanned Tomato Paste1431.45NA121671.2NA3294024212342.5292
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.25266
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.76123261
Kelp SeaweedRaw Kelp Seaweed6670.52NA11.34800.79NA1673532.789254.9324
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.4125
SpirulinaRaw Spirulina Seaweed47.62.37NA1175.40.74NA43.75042.783890.79360
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in whole vegetables, fruits, legumes & cereals , sorted by most amount of Iron per 14 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms