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Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
Morel MushroomsRaw Morel Mushrooms4166.05NA1181845.7NA1877397721.320319.6867
Canned ButterburButterbur, canned34003.7NA632009.8NA40012009040069792
Irishmoss SeaweedRaw Irishmoss Seaweed4410.91NA54.58822.27NA9613864.341012498
ParsleyFresh Parsley11501.24NA51.74171.33NA48346170.834678.9731
KimchiCabbage Kimchi6600.48NA50280NANA48030201099604.41886
BorageRaw Borage13291.86NA477435NA75767141311432.861329
Boiled SpinachBoiled and Drained Spinach17742.2749346.6113512NA730607819.69139.91190
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves6141.9NA45.75435.07NA11296257131142.861322
Boiled BorageBoiled and Drained Borage12241.7NA43.76844.62NA66058921110562.641103
Potherb JuteRaw Potherb Jute18352.25NA425651.1NA73249327.9470.66.97774
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.91192
Pumpkin LeavesRaw Pumpkin Leaves6162.1NA356005.6NA1642688414.21743.161467
Beet GreensRaw Beet Greens15952.6NA359555.33NA5591039112.330825.21241
Boiled Swiss ChardBoiled and Drained Swiss Chard8702.45NA3412905NA495823513.526854.951390
Canned Hearts Of PalmHearts of palm, canned6211.43NA33.540715NA69618967.5456412.3966
DockRaw Dock6001.8NA32.714054.76NA859531812.354.52.731268
Chanterelle MushroomsRaw Chanterelle Mushrooms1413.3NA32.51222.7NA534474420.684.46.66842
SpirulinaRaw Spirulina Seaweed1386.9NA322192.15NA12714658.0811312.31046
AsparagusRaw Asparagus3602.84NA322102.37NA780303034.5308.11398
Boiled DockBoiled and Drained Dock5701.7NA3113354.55NA780481513.5452.551404
CornsaladRaw Cornsalad5431.9NA311865.13NA757655713578.431326
Canned SpinachCanned Spinach, Solids with Salt16572.35NA309917.8NA574451318.3420061197
PurslaneRaw Purslane9751.7NA3010204.55NA660741013.56752.551393
Dried SpirulinaDried Spirulina Seaweed1246.3NA29.52021.97NA12214107.4510842.074.84
Broccoli RaabRaw Broccoli Raab14730.57NA293005.4NA995267313.645010.51262
Canned AsparagusCanned Asparagus Solids2531.5NA291582.7NA67927162745326.31484
Chrysanthemum LeavesRaw Chrysanthemum Leaves14631.7NA28.840011.8NA67570883.7514758.881143
Garland ChrysanthemumRaw Garland Chrysanthemum14631.7NA28.640011.8NA6757088NA14758.881143
Butterhead LettuceRaw Butterhead Lettuce8080.37NA28.63004.13NA7625492141154.62207
Swiss ChardRaw Swiss Chard8052.83NA28.412795.78NA726598414.233635.71463
Red Leaf LettuceRaw Red Leaf Lettuce7620.65NA27.72774.7NA646431534.65774.62207
Water ConvolvulusRaw Water Convolvulus 12160.36NA26.411212.53NA616492614.217842.841460
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage23250.48NA262753.6NA7259275108504.252389
Boiled Potherb JuteBoiled and Drained Potherb Jute17112.07NA25.55031NA58444597.3896.4707
Canned Spinach with LiquidsCanned Spinach Solids and Liquids13111.83NA258847.8NA50536321911846.631472
Lemon Grass Raw Lemon Grass 1970.81NA24.818216NA30621912.12186.76214
Canned Turnip GreensCanned Turnip Greens no Salt18631.3NA243164.15NA3322226114583.631495
Boiled Potato SkinBoiled Potato Skin no Salt1733.38NA23.31155.15NA20815651.15541.7299
Coriander LeavesRaw Coriander Leaves8742.93NA233395.56NA626679611.76006.521203
Canned PimentoPimento, canned78.30.64NA2278.31.2NA22220612.61832.481214
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.71054
Boiled Beet GreensBoiled and Drained Beet Greens12672.8NA217565.7NA456101001026785.56990
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.5
Dandelion GreensRaw Dandelion Greens12471.14NA20.72402.3NA44026473.335072.73571
Frozen Turnip GreensFrozen Turnip Greens, Unprepared16090.78NA20.63685.03NA368250912.31642.31267
Mustard SpinachRaw Mustard Spinach28641.02NA20.51505.55NA3826123112862.31257
Kelp SeaweedRaw Kelp Seaweed11720.91NA208441.4NA2936214.916268.6569
Leafy Tips CowpeasRaw Leafy Tips Cowpeas6521.98NA204455.27NA9347079.372.43929
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus8100.32NA204502.15NA630426013.518302.41394
Frozen SpinachUnprepared Frozen Spinach13341.5NA19.67767.3NA5073579627665.8933
Frozen Mustard GreensFrozen Mustard Greens, Unprepared17401NA19.42255.1NA450255010.54353.451398
Cooked Malabar SpinachMalabar spinach, cooked16171.45NA19.36263.33NA470333911.77173.91207
Dried ChivesFreeze-dried Chives7840.66NA19.36171.3NA50028559.0767.54.941.93
Boiled White MushroomsBoiled and Drained White Mushrooms64.35.4NA18.61291.23NA932381412821.49.32976
Cooked Napa CabbageCabbage, napa, cooked7252.4NA18.52005.08NA4752175102753.52408
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.42200
Mustard GreensRaw Mustard Greens12781.83NA18.2356NANA6444267102222.781008
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots7951.9NA182105.04NA495276013.52702.851394
EpazoteRaw Epazote25781.8NA17.6113429NA80659348.4440310.3836
Canned BeetsCanned Beets, Solids1450.5725517.61652.78NA16514324.8418772.03880
ArugulaRaw Arugula19200.91NA17.55643.85NA62444283.63245.641101
Green Leaf LettuceRaw Green Leaf Lettuce7200.58NA172605NA5803880125603.61900
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.142014
White Icicle RadishesRaw White Icicle Radishes5792.12NA171930.71NA6006000153432.82044
Romaine LettuceRaw Cos Or Romaine Lettuce5820.85NA172472.74NA52943597.061414.061670
Potato SkinRaw Potato Skin1552.2NA16.81193.1NA19721361.5551.71.8431
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach12001.93NA16.580013NA550255022.526757.752370
Boiled Dandelion GreensBoiled and Drained Dandelion Greens12731.05NA16.42182.1NA38221092.734002.55816
Taro ShootsRaw Taro Shoots3272.4NA16.42183.33NA764905524.527.3142613
Taro LeavesRaw Taro Leaves7641.93NA163215.1NA42946296.4321.42.93612
ChivesRaw Chives9201.57NA164203.73NA58029609305.6907
Laver SeaweedRaw Laver Seaweed6002.26NA15.4178.47NA497305164119729
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes3921.3NA15.31380.68NA23123886.9225501.961056
Cooked Broccoli RaabBroccoli raab, cooked14160.9NA15.23244.56NA984411615.66726.51097
Boiled Mustard SpinachBoiled and Drained Mustard Spinach29630.94NA151315.06NA338534411.32632.061772
Edible Podded PeasRaw Edible Podded Peas3070.56NA151711.74NA3791429528.61.93635
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt10751.75NA14.82504.64NA338575011.3252.631152
EndiveRaw Endive9181.75NA14.62657.4NA49455413.53388141655
Wakame SeaweedRaw Wakame Seaweed10001.9NA14.57139.33NA5333334.6758132.53533
Boiled EscaroleBoiled and Drained Escarole without Salt9201.7413414.42607.7NA4404900438013.81886

Minerals in Top 100 Vegetables with the highest Iron content per 300 kcal

In the above table you can find and compare the amount of minerals in all vegetables , sorted by most amount of Iron per 300 calories.

Top 5 vegetables with most amount of iron per 300 calories are:

  1. Raw Morel Mushrooms
  2. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
  3. Canned Butterbur
  4. Boiled and Drained Garland Chrysanthemum
  5. Raw Irishmoss Seaweed