Canned ButterburButterbur, canned56676.17NA10533316.3NA66720001506671016320
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum17253.33NA944508.88NA1075142257.5132552312
KimchiCabbage Kimchi11000.8NA83.3467NANA800503316.7166007.333143
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.51983
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves10243.17NA769058.45NA18811042921.41904.762203
Boiled BorageBoiled and Drained Borage20402.86NA72.811407.7NA110098201817604.41838
Boiled Swiss ChardBoiled and Drained Swiss Chard14504.08NA56.521508.35NA8251372522.544758.252316
Canned Hearts Of PalmHearts of palm, canned10362.38NA5667925NA1161316112.5760720.51611
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids42142.96NA547149.9NA75050362598938.23382
Boiled DockBoiled and Drained Dock9502.85NA5222257.58NA1300802522.5754.252340
Canned SpinachCanned Spinach, Solids with Salt27613.9NA50165213NA957752230.47000101995
Canned AsparagusCanned Asparagus Solids4212.53NA482634.47NA1132452644.7755310.52473
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage38750.79NA43.34586NA12081545816.714177.13981
Boiled Potherb JuteBoiled and Drained Potherb Jute28513.45NA42.48381.66NA97374321214910.71178
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21843.05NA41.6147413NA842605331.61974112453
Canned Turnip GreensCanned Turnip Greens no Salt31052.2NA39.75266.92NA553371118.47636.052492
Boiled Potato SkinBoiled Potato Skin no Salt2885.63NA391928.58NA34626091.9289.72.82499
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids7892.5318438.73423.97NA526447415.81739552435
Canned PimentoPimento, canned1301.07NA36.51302NA37034354.353044.132024
Boiled Beet GreensBoiled and Drained Beet Greens21114.65NA3512599.5NA7591683316.744639.261651
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids4262.7NA352782.1NA33335747.4309446.31646
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt9671.23NA344336.83NA600306706400123169
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens26212.6NA33.44488.2NA586386220.72597.071559
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus13500.53NA337503.58NA1050710022.5305042323
Cooked Malabar SpinachMalabar spinach, cooked26962.4NA3210435.54NA783556519.611966.522011
Canned Green Chili PeppersPeppers, chili, green, canned857NANA31.795NANA26226907.1494522.142220
Boiled White MushroomsBoiled and Drained White Mushrooms1079NA312142.05NA1554635721335.715.51626
Cooked Napa CabbageCabbage, napa, cooked12084NA313338.46NA792362516.74585.834014
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids8002.33NA3043311NA63330676.674676.673156
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids8002.33NA3043311NA63332676.674676.673156
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt8002.33NA3043311NA63332676.6786336.673156
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots13253.15NA303508.4NA825460022.54504.752323
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens26581.53NA29.53427.74NA632365815.86585.262468
Canned BeetsCanned Beets, Solids2420.9542429.42744.63NA27423878.0631293.41467
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers12333.33NA29.3833NANA1133353323.32003.333173
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach22502.37NA29120610.5NA73544418114267.21308
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach20003.2NA27.5133322NA917425037.54458133950
Boiled Dandelion GreensBoiled and Drained Dandelion Greens21211.74NA27.33643.5NA63635154.556674.241361
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes6542.15NA25.62311.13NA385398111.542503.271760
Cooked Broccoli RaabBroccoli raab, cooked23601.5NA25.45407.6NA16406860261120111828
Boiled Mustard SpinachBoiled and Drained Mustard Spinach49381.56NA252198.44NA563890618.84383.442953
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips18291.9NA253435.7NA457308615.72715.31301
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas15683.5NA24.814099.36NA955797720.51365.452075
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt17922.9NA24.64177.73NA563958318.841.74.381920
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 8640.77NA242953.7NA45521829.145.54.552122
Boiled EscaroleBoiled and Drained Escarole without Salt15332.92232443313NA73381676.67633233143
Boiled Podded PeasBoiled and Drained Podded Peas5000.92NA23.53102NA65528578.3347.64.41058
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas5670.87NA232692.7NA55820877.7484.7833
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt6500.95NA22.53255NA475272510507.252333
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt6500.95NA22.53255NA47527251062757.252333
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1743.34NA22.51403.7NA31124621.960.61.93241
Canned Straw MushroomsCanned Straw Mushrooms, Solids1562.08NA22.31091.53NA9531219238600010.51404
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids11393.6NA22.23064.44NA55640568.333802852535
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids11393.6NA22.23064.44NA55640568.333802852535
Canned Grape LeavesGrape leaves, canned209413.3NA21.61012.1NA2462106.52206742.9551
Boiled PurslaneBoiled and Drained Purslane21673.17NA21.418618.53NA1028135562512224.722598
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips6961.37NA21.33042.17NA5653957137834.352035
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt8810.93NA213104.17NA52422869.5263814.522227
Cooked AsparagusBoiled and Drained Asparagus5233.7549820.73183.5NA1227509113931813.62105
Canned Crushed TomatoesTomatoes, crushed, canned5312.86NA20.33132.86NA50045789.3829064.21398
Tomato SauceCanned Tomato Sauce no Salt2922.4727203132.35NA563618812.52294.61902
Boiled Turnip GreensBoiled and Drained Turnip Greens34256.33NA205508.43NA725507522.57253.52330
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves12580.72NA19.32837.23NA55828677.5754.1680
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans1302.55NA193302.92NA79021906909843
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked3062.1NA192502.9NA7786056143063.92621
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans6571.47NA18.33574.2NA55742715.7435.141275
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids5836.54NA183753.04NA1333112525175011.74004
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice10311.63159183132.13NA5315969223133.752961
Baked Potato SkinPotatoes, baked, skin, without salt862.06NA17.81091.56NA25514471.77531.24119
Boiled LeeksBoiled and Drained Leeks4841NA17.72264NA27414038.061610.971465
Cooked Tahitian TaroCooked Tahitian Taro no Salt16930.86NA17.75801.9NA76170809.16141.14983
Boiled Garden CressBoiled and Drained Garden Cress13262.48NA17.45658.1NA1043767419.61743.262011
Boiled CollardsBoiled and Drained Collards21360.77NA173187.73NA48517737.582273.51366
Boiled Mustard GreensBoiled and Drained Mustard Greens22692.8NA16.7250NANA808311511.51734.231765
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts5001.15NA16.72783.15NA7784403212924.61235
Cooked NopalesCooked Nopales no Salt54671.63NA16.7156713.6NA533650023.366773144
Boiled CardoonBoiled and Drained Cardoon1636NANA16.69773.02NA523890922.740004.12124
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids4831.33NA16.52506.37NA50018173555674.51512
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers2501.38NA16.32193.03NA40622506.251251.562959
Canned MushroomsCanned Mushrooms, Solids2204.7NA163001.72NA1320258082850014.41822
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans8751.1NA15.74295.77NA55422507.141618.571633
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus5002.9NA15.62783.9NA1361477810883.311.42614
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards29170.76NA15.64179.2NA3753486216943.751229
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans2862.9NA15.53333.33NA667240514.3238112224
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils69.31.67NA15.31732.5NA75714062.9749.57.92340
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips6182.96NA1513827.9NA1132885313.21914.41304
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans3412.43NA154092.8NA682222713.611593.862123
Canned Seasoned Snap BeansBeans, snap, canned, all styles, seasoned, solids and liquids6881.88NA14.74069.75NA50029066.25116564.382947
Cooked Taro ShootsCooked Taro Shoots no Salt5003.36NA14.62864.64NA9291228635.771.419.33404
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers2221.22NA14.41942.7NA36120005.561111.42631
Boiled PumpkinBoiled and Drained Pumpkin3752.28NA14.32252.23NA75057505255.752342
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin5001.4NA143826.76NA73557065.9595.92786
Boiled WaxgourdBoiled and Drained Waxgourd6430.79NA13.63572NA6071797.143821213431
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1032.5NA13.57122.86NA66020323.8589.76.2487
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans2882.64NA13.53483NA57629399.11066.671353
Canned CarrotsCanned Carrots Solids5002.08NA131609NA480358088405.21859
Cooked Chinese BroccoliBroccoli, chinese, cooked22731.4NA12.74096NA932593229.51598.862126
Steamed Sesbania FlowerSesbania flower, cooked, steamed, without salt500NANA12.7273NANA477243216250NA2120
Microwaved Green Snap BeansBeans, snap, green, microwaved8331.36NA12.64245.03NA7424894NA45.55.761364
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin6001.73NA12.36335.77NA123388006.67100113174
Minerals in Top 100 Cooked Vegetables with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Iron per 500 calories.
Top 5 cooked vegetables with most amount of iron per 500 calories are:
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Cabbage Kimchi
- Boiled and Drained Spinach
- Boiled and Drained Pumpkin Leaves