Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.88127
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
NattoNatto3080.95NA121632.17NA247103312.59.924.378
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated510.085NA11.41191NA45.4507NA7460.44127
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.83
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.111
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Baked Potato SkinPotatoes, baked, skin, without salt481.16NA9.98610.87NA1438120.9929.80.6967
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.24
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.5124
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8
Boiled Potato SkinBoiled Potato Skin no Salt63.81.24NA8.642.51.9NA76.55770.43200.62110
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.93
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt65.21.25NA8.452.41.4NA1169210.7122.70.7290
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.44100
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.13120
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.6
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.2
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.6
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.6
Potherb JuteRaw Potherb Jute2950.36NA6.75910.17NA1187921.2811.31.1124
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.6
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour21.30.2NA6.58310.9739.3153152482.830.9917
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.0498
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.80.16NA6.249.61.56NA15312221.41.41.6418.3
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.0495
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Minerals in Top 100 Legumes, Cereals, Nuts & Vegetables with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all legumes, cereals, nuts & vegetables , sorted by most amount of Iron per 5 ounces.
Top 5 legumes, cereals, nuts & vegetables with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Soybeans