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Canned ButterburButterbur, canned34003.7NA632009.8NA40012009040069792
KimchiCabbage Kimchi6600.48NA50280NANA48030201099604.41886
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
Boiled Swiss ChardBoiled and Drained Swiss Chard8702.45NA3412905NA495823513.526854.951390
Canned Hearts Of PalmHearts of palm, canned6211.43NA33.540715NA69618967.5456412.3966
Boiled DockBoiled and Drained Dock5701.7NA3113354.55NA780481513.5452.551404
Canned SpinachCanned Spinach, Solids with Salt16572.35NA309917.8NA574451318.3420061197
Canned AsparagusCanned Asparagus Solids2531.5NA291582.7NA67927162745326.31484
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
Canned Turnip GreensCanned Turnip Greens no Salt18631.3NA243164.15NA3322226114583.631495
Boiled Potato SkinBoiled Potato Skin no Salt1733.38NA23.31155.15NA20815651.15541.7299
Canned PimentoPimento, canned78.30.64NA2278.31.2NA22220612.61832.481214
Boiled Beet GreensBoiled and Drained Beet Greens12672.8NA217565.7NA456101001026785.56990
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus8100.32NA204502.15NA630426013.518302.41394
Cooked Malabar SpinachMalabar spinach, cooked16171.45NA19.36263.33NA470333911.77173.91207
Boiled White MushroomsBoiled and Drained White Mushrooms64.35.4NA18.61291.23NA932381412821.49.32976
Cooked Napa CabbageCabbage, napa, cooked7252.4NA18.52005.08NA4752175102753.52408
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots7951.9NA182105.04NA495276013.52702.851394
Canned BeetsCanned Beets, Solids1450.5725517.61652.78NA16514324.8418772.03880
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
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
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt10751.75NA14.82504.64NA338575011.3252.631152
Boiled EscaroleBoiled and Drained Escarole without Salt9201.7413414.42607.7NA4404900438013.81886
Boiled Podded PeasBoiled and Drained Podded Peas3000.55NA141861.2NA3931714528.62.64635
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1052NA13.5842.23NA18614771.1436.41.16144
Canned Straw MushroomsCanned Straw Mushrooms, Solids941.25NA13.465.60.92NA57273114336006.3843
Canned Grape LeavesGrape leaves, canned12578NA13611.26NA1481263.9124041.74331
Boiled PurslaneBoiled and Drained Purslane13001.9NA1311175.1NA6178133157332.831559
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips4170.82NA12.81831.3NA33923747.834702.61221
Cooked AsparagusBoiled and Drained Asparagus3142.2529912.41912.1NA7363055831918.21263
Canned Crushed TomatoesTomatoes, crushed, canned3191.7NA121881.7NA30027475.6317442.53839
Tomato SauceCanned Tomato Sauce no Salt1751.44436121881.4NA33837137.51382.751141
Boiled Turnip GreensBoiled and Drained Turnip Greens20553.8NA123305.06NA435304513.54352.11398
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves7550.43NA11.61704.34NA33517204.5452.45408
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked1831.25NA11.31501.75NA46736338.331832.331572
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans3940.88NA112142.5NA33425633.4325.73.1765
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice6190.989610.71881.28NA3193581131882.251777
Baked Potato SkinPotatoes, baked, skin, without salt51.51.24NA10.7650.93NA1538681.06320.7471.7
Boiled LeeksBoiled and Drained Leeks2900.6NA10.61352.4NA1658424.84970.58879
Cooked Tahitian TaroCooked Tahitian Taro no Salt10160.52NA10.63481.15NA45742485.453680.68590
Boiled Garden CressBoiled and Drained Garden Cress7961.5NA10.43394.85NA626460411.71041.961207
Boiled CollardsBoiled and Drained Collards12820.46NA10.31914.64NA29110644.551362.1820
Boiled Mustard GreensBoiled and Drained Mustard Greens13621.7NA10150NANA48518696.921042.541059
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts3000.69NA101671.9NA467264212.51752.75741
Cooked NopalesCooked Nopales no Salt32800.98NA109408.16NA3203900144004.21886
Boiled CardoonBoiled and Drained Cardoon982NANA9.955861.8NA314534513.624002.451274
Canned MushroomsCanned Mushrooms, Solids1322.82NA9.51801.03NA792154849.251008.641093
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus3001.75NA9.331672.33NA817286765506.831568
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards17500.46NA9.332505.53NA225209212.54172.25737
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils41.61NA9.21041.5NA4548441.829.74.75204
Cooked Taro ShootsCooked Taro Shoots no Salt3002NA8.81712.8NA557737121.44311.62042
Boiled PumpkinBoiled and Drained Pumpkin2251.37NA8.551351.34NA45034503153.451405
Boiled WaxgourdBoiled and Drained Waxgourd3860.47NA8.142141.2NA3641074.3229312.62058
Canned CarrotsCanned Carrots Solids3001.25NA7.68965.4NA28821484.85043.121115
Cooked Chinese BroccoliBroccoli, chinese, cooked13640.83NA7.642453.6NA559355917.7955.31276
Microwaved Green Snap BeansBeans, snap, green, microwaved5000.82NA7.552553NA4452936NA27.33.45819

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

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

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

  1. Canned Butterbur
  2. Boiled and Drained Garland Chrysanthemum
  3. Cabbage Kimchi
  4. Boiled and Drained Spinach
  5. Boiled and Drained Pumpkin Leaves