Dried SpirulinaDried Spirulina Seaweed54427.7NA1298858.6NA535618232.747549.0721.2
Dried Agar SeaweedSeaweed, agar, dried28352.77NA97349319.5NA236510333.646326.339.4
Dried ChivesFreeze-dried Chives36883.1NA9129036.12NA23501342642.631823.29.07
SoybeansRaw Soybeans12567.52NA71.2127011.4NA3193815180.79.072238.7
Morel MushroomsRaw Morel Mushrooms1952.83NA55.2862.66NA88018649.98959.2406
Dried Ancho PeppersPeppers, ancho, dried2772.3NA49.65135.8NA91210936131956.44103
MothbeansRaw Mothbeans6803.12NA49.217288.26NA22185402371368.744
White BeansRaw White Beans10894.46NA47.48628.15NA136581425872.616.651.3
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6086.3NA478538.6NA14831437916.8875119.07
Dried Pasilla PeppersPeppers, pasilla, dried4401.9NA44.65907.17NA12111007914.54046.3567.3
Sun-dried TomatoesTomatoes, sun-dried4996.45NA41.28808.37NA161515545254859.0366
Irishmoss SeaweedRaw Irishmoss Seaweed3270.68NA40.46531.68NA7122863.183048.85369
Black Turtle BeansRaw Black Turtle Beans7264.54NA39.57264.54NA1996680414.5419.9850
Common CowpeasRaw Common Cowpeas4993.83NA37.58356.93NA192350444172.615.354.2
Kidney BeansRaw All Types Kidney Beans6494.35NA376354.63NA1846637814.510912.753.3
Lemon Grass Raw Lemon Grass 2951.2NA3727223.7NA45832793.1827.210320
Small White BeansRaw Small White Beans7852.9NA358305.8NA201869945854.412.753
TeffRaw Teff8163.67NA34.683542NA194619372054.416.540
Raw AmaranthUncooked Amaranth Grain7212.4NA34.5112515NA2527230485181351.2
Dried LeeksFreeze-dried Leeks16333NA34.573012NA1569108862615939.07
Mungo BeansRaw Mungo Beans6264.45NA34.312116.93NA17194459371721549
Large Lima BeansRaw Large Lima Beans3673.36NA3410167.6NA1746782032.781.61346
Red LentilsRaw Pink Or Red Lentils2185.9NA33.52687.8NA13343030031.816.335.5
Dried Goji BerriesGoji berries, dried862NANA31NANANANANANA1352NA34
Pink BeansRaw Pink Beans5903.67NA30.78266.24NA188266415936.311.645.6
Mung BeansRaw Mung Beans5994.27NA30.68574.7NA1665565237681241
Dried Oriental RadishesRadishes, oriental, dried28537.4NA30.57712.44NA925158493.1812619.6689.3
Broadbeans Raw Broadbeans 4673.74NA30.48717.38NA19104817375914.250
Red Kidney BeansRaw Red Kidney Beans3763.179.9830.36265.04NA1842616414.554.412.753.3
LentilsRaw Lentils1593.42NA29.52136.3NA127530710.4527.21537.5
Soy FlourRaw Full-fat Soy Flour93413.2NA29194610.31424224111408345917.823.4
Canned Small Ripe OlivesCanned Small Ripe Olives3991.14NA28.5180.091NA13.636.34.133341363
ParsleyFresh Parsley6260.68NA282270.73NA26325130.452544.85398
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3673NA288537.65NA1678636431.85911.854.7
Dried PepeaoPepeao, dried51323NA286625.22NA52632112053183450.5
Sun-dried Chile PeppersSun-dried Hot Chile Peppers2041.03NA27.43993.72NA7218482164134.6332.4
Dried ShallotsFreeze-dried Shallots8301.93NA27.24726.43NA13437484262688.759.07
Navy BeansRaw Navy Beans6673.8NA257946.43NA184653755022.716.655
Great Northern BeansRaw Great Northern Beans7943.8NA258576.45NA2028629158.563.510.548.5
Dried LongansLongans, dried2043.66NA24.52091.12NA8892985NA218180
Soft White WheatWheat, soft white1541.93NA24.440815.4NA18231973NA9.0715.747.3
Pigeon Peas Raw Pigeon Peas 5904.8NA23.78308.12NA16656314377712.548
Boiled SoybeansBoiled Soybeans no Salt4631.85NA23.33903.74NA11112336334.545.2284
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2861.06NA23NA141NA308984022.71.7792
Pinto BeansRaw Pinto Beans5134.05NA237985.2NA1864631912754.410.351.4
Black BeansRaw Black Beans5583.8NA22.87764.8NA1597672714.522.716.650
Cranberry BeansRaw Cranberry Beans5763.6NA22.77084.17NA1687604257.627.216.556.2
Adzuki BeansRaw Adzuki Beans2994.96NA22.65767.85NA172856881422.72361
Potherb JuteRaw Potherb Jute9431.16NA21.62900.56NA37625364.136.33.6398
Split Green PeasRaw Split Green Peas2093.67NA21.52865.4NA1515386548.522.71639.4
OatsOats2452.84NA21.480322.3726237219461159.071837.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1811.55NA20.83722.2NA544152912.731.813314
PeanutsRaw Peanuts4175.2NA20.87628.77NA1706319832.781.61529.5
Hard white WheatWheat, hard white1451.65NA20.742217.3NA16101960NA9.071543.4
Raw SpeltUncooked Spelt1222.3NA2061713.5417181917605336.31550
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.53305
Chickpeas Raw Chickpeas 2592.98NA19.53589.66NA11433257010912.535
Buckwheat FlourWhole-groat Buckwheat Flour1862.34NA18.411399.22021529261726501450.6
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.63
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum3130.6NA1781.61.6NA19525811.362400.91420
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.26286
Boiled BorageBoiled and Drained Borage4630.65NA16.52591.75NA24922274.13991417
Whole Wheat PastaDry Whole-Wheat Pasta1322.25NA16.458113.5NA1556196935227.213.537.2
Whole Wheat FlourWhole-grain Wheat Flour1541.86NA16.362118.4265161916472809.0711.848.7
Hard Red Spring WheatWheat, hard red spring1131.86NA16.356218.4NA150615423219.0712.658
Boiled SpinachBoiled and Drained Spinach6170.79171163954.24NA25421146.83183.45414
Green SoybeansRaw Green Soybeans8940.58NA162952.5NA88028126.8684.5306
PrunesRaw Dehydrated Prunes3272.77NA162901.4NA5084799NA22.73.418
Durum WheatWheat, durum1542.5NA1665313.7NA230419554069.071949.6
Chanterelle MushroomsRaw Chanterelle Mushrooms681.6NA15.7591.3NA25922959.98413.22408
CornmealWhole-grain Yellow Cornmeal27.20.88NA15.65762.26NA1093130270.31598.2646.5
French BeansRaw French Beans8442NA15.48535.44NA1379596958.581.68.649
Jerusalem-artichokesRaw Jerusalem-artichokes63.50.64NA15.4770.27NA35419463.18180.54354
SorghumSorghum Grain591.3NA15.27487.3NA1311164755.39.077.5756.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.76316
Canned Jumbo OlivesCanned Ripe Jumbo Olives4261.03NA15180.091NA13.6414.133341383
BorageRaw Borage4220.59NA152361.6NA24021324.13630.91422
Potato SkinRaw Potato Skin1361.9NA14.71042.73NA17218731.3645.41.6378
Sprouted LentilsRaw Sprouted Lentils1131.6NA14.61682.3NA78514612.72506.85305
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1950.6NA14.51721.6NA35819874.136.30.91420
Boiled Potherb JuteBoiled and Drained Potherb Jute9571.16NA14.22810.56NA32724954.1503.6395
Young Lima BeansRaw Young Lima Beans1541.44NA14.22635.5NA61721188.1636.33.54319
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt13.60.74NA14.24722.4NA680137912.745.42.68314
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.5
Canned Hearts Of PalmHearts of palm, canned2630.6NA141726.32NA2958033.1819325.2409
Dandelion GreensRaw Dandelion Greens8480.78NA141631.55NA29918012.273451.86388
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils63.51.53NA141592.28NA69412882.7245.47.26312
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2630.44NA13.62722.48NA53134296.84173.5253
Canned White BeansBeans, white, mature seeds, canned3311.05NA13.62312.34NA41320597.2615425.1318
Canned Grape LeavesGrape leaves, canned13118.35NA13.563.51.3NA1541324.1129411.8345
Tomato PasteCanned Tomato Paste1631.66NA13.51911.37NA3764599242682.86333
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.85304
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.94273
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.45298
Kelp SeaweedRaw Kelp Seaweed7620.59NA135490.91NA1914043.1810575.58370
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.94287
TamarindsRaw Tamarinds3360.39NA12.7417NANA51328495.91270.45142
SpirulinaRaw Spirulina Seaweed54.42.7NA12.7860.84NA505763.184450.91411
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Iron content per 1 lb
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 1 pound.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of iron per 1 pound are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms