Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.88127
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.5124
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
Potherb JuteRaw Potherb Jute2950.36NA6.75910.17NA1187921.2811.31.1124
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.81127
Jerusalem-artichokesRaw Jerusalem-artichokes200.2NA4.8240.085NA1116080.995.670.17111
BorageRaw Borage1320.18NA4.6873.70.49NA756661.281130.28132
Potato SkinRaw Potato Skin42.50.6NA4.632.60.85NA545850.43140.5118
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.1100
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.58121
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.74116
SpirulinaRaw Spirulina Seaweed170.85NA3.95270.26NA15.61800.991390.28129
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.75130
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.95104
Beet GreensRaw Beet Greens1660.27NA3.64990.55NA5810801.283200.54129
PecansPecans nuts991.7143.61726.38223935815.406.425
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
DockRaw Dock62.40.19NA3.41460.49NA89.35531.285.670.28132
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100
Chrysanthemum LeavesRaw Chrysanthemum Leaves1660.19NA3.2645.41.34NA76.58040.431671130
Garland ChrysanthemumRaw Garland Chrysanthemum1660.19NA3.2545.41.34NA76.5804NA1671130
Sprouted PeasRaw Sprouted Peas510.39NA3.279.40.62NA2345400.8528.31.588.3
Taro LeavesRaw Taro Leaves1520.38NA3.263.81NA859191.284.250.58121
Pumpkin LeavesRaw Pumpkin Leaves55.30.19NA3.15540.5NA1476181.2815.60.28132
CornsaladRaw Cornsalad540.19NA3.118.40.51NA756511.285.670.84132
Wakame SeaweedRaw Wakame Seaweed2130.4NA3.11522NA113710.9912360.54113
AsparagusRaw Asparagus340.27NA3.03200.22NA73.72863.262.830.77132
Broccoli RaabRaw Broccoli Raab1530.06NA3.03310.56NA1032781.446.81.1131
LeeksRaw Leeks83.60.17NA2.9839.70.68NA49.62551.428.30.17118
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.6698
Edible Podded PeasRaw Edible Podded Peas610.11NA2.95340.35NA752830.995.670.38126
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1190.28NA2.91200.76NA1408621.2815.60.43127
PurslaneRaw Purslane920.16NA2.82960.43NA62.47001.2863.80.24132
Sprouted Pinto BeansRaw Sprouted Pinto Beans610.45NA2.8750.52NA1334350.852170.71115
Sprouted Navy BeansRaw Sprouted Navy Beans21.30.5NA2.741430.58NA1424350.8518.41.26112
Leafy Tips CowpeasRaw Leafy Tips Cowpeas89.30.27NA2.72610.72NA12.86451.289.920.41127
Young BroadbeansRaw Young Broadbeans310.1NA2.7540.45NA1353541.7710.82115
EpazoteRaw Epazote3900.27NA2.661724.4NA1228971.28611.56126
Agar SeaweedRaw Agar Seaweed76.50.086NA2.64950.53NA7.13200.9912.80.82129
SuccotashRaw Succotash25.50.26NA2.6680.98NA1605230.855.670.86104
Swiss ChardRaw Swiss Chard72.30.25NA2.551150.52NA65.25371.283020.51131
Laver SeaweedRaw Laver Seaweed990.37NA2.552.831.4NA82.25050.99681.5121
Coriander LeavesRaw Coriander Leaves950.32NA2.5370.6NA687391.2865.20.71131
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.6483
Hearts Of PalmRaw Hearts Of Palm25.50.91NA2.414NANA19825600.99205.399
Water ConvolvulusRaw Water Convolvulus 1090.033NA2.371010.23NA55.34421.281600.26131
Mustard GreensRaw Mustard Greens1630.23NA2.3245.4NANA82.25441.2828.30.35129
Coconut MilkRaw Coconut Milk22.70.38NA2.3252.41.3NA1423738.821.30.9596
ChivesRaw Chives1300.22NA2.2759.50.53NA82.24201.284.250.79128
KaleRaw Kale3600.075NA2.2746.81.3NA784931.28750.55127
In Pod Fava BeansRaw In Pod Fava Beans52.40.57NA2.246.80.94NA1834711.1335.41.4103
Mustard SpinachRaw Mustard Spinach2980.11NA2.1315.60.58NA39.76361.1329.80.24131
Spring Or Scallions OnionsRaw Spring Or Scallions Onions1020.12NA2.128.30.23NA52.43910.8522.70.55127
Green PeasRaw Green Peas35.40.25NA2.146.80.58NA1533462.557.11.76112
ArugulaRaw Arugula2270.11NA2.0766.60.46NA73.75230.4338.30.67130
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687
Chinese ChestnutsRaw Chinese Chestnuts25.50.51NA21192.27NA136634NA4.251.2362.3
Brussels SproutsRaw Brussels Sprouts59.50.099NA232.60.48NA985512.2735.40.6122
Oyster MushroomsRaw Oyster Mushrooms4.250.35NA1.925.50.16NA1705953.725.51.1126
Fiddlehead FernsRaw Fiddlehead Ferns45.40.45NA1.86480.72NA143524NA1.41.18126
Garden CressRaw Garden Cress1150.24NA1.84540.78NA1088591.28200.33127
Tahitian TaroRaw Tahitian Taro1830.1NA1.8466.60.22NA63.88590.99710.13125
ArtichokesRaw Artichokes62.40.33NA1.8850.36NA1285240.281330.69120
Butterhead LettuceRaw Butterhead Lettuce49.60.023NA1.7618.40.25NA46.83370.857.10.28136
Welsh OnionsRaw Welsh Onions25.50.099NA1.7332.60.19NA69.53010.85240.74128
Red Leaf LettuceRaw Red Leaf Lettuce46.80.04NA1.7170.29NA39.72652.1335.40.28136
Green Hot Chili PeppersRaw Green Hot Chili Peppers25.50.25NA1.735.40.34NA65.24820.719.920.43124
ShallotsRaw Shallots52.40.12NA1.729.80.41NA854731.7170.57113
Lotus RootRaw Lotus Root63.80.36NA1.6432.60.37NA1427880.9956.70.55112
EppawRaw Eppaw1560.33NA1.6345.41.55NA2344821.28171.6385
Enoki MushroomsRaw Enoki Mushrooms00.15NA1.6322.70.11NA1495093.14.250.92125
Young Cowpeas Raw Young Cowpeas 1790.18NA1.5672.30.79NA756113.265.671.43109
Turnip GreensRaw Turnip Greens2690.5NA1.56440.66NA59.54201.756.70.27127
Yellow Snap BeansRaw Yellow Snap Beans52.40.098NA1.4735.40.3NA542960.858.50.34128
Green Snap BeansRaw Green Snap Beans52.40.098271.4635.40.3159542990.858.50.34128
Red Hot Chili PeppersRaw Red Hot Chili Peppers200.18NA1.4632.60.27NA614560.7112.80.37125
Root WasabiRaw Root Wasabi1810.22NA1.46980.55NA113805NA242.398
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.7469
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas920.14NA1.482.20.44NA923051.285.670.48122
Yautia Raw Yautia 12.80.36NA1.4340.26NA72.38480.9929.80.71104
Romaine LettuceRaw Cos Or Romaine Lettuce46.80.068NA1.37200.22NA42.53500.5711.30.33134
Sweet Potato LeavesRaw Sweet Potato Leaves111NANA1.3799NANA1157201.288.5NA123
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds45.40.22NA1.3638.30.27NA991120.858.51.3132
Lotus SeedsRaw Lotus Seeds62.40.13NA1.3579.40.88NA238520NA1.40.4109
Peeled European ChestnutsPeeled Raw European Chestnuts270.59NA1.3342.50.48NA54686NA2.830.6973.7
Sprouted Mung BeansRaw Sprouted Mung Beans18.40.23NA1.329.80.27NA76.52110.858.50.58128
Chicory GreensRaw Chicory Greens1420.42NA1.2842.50.61NA66.65950.4363.80.6130
Flower Clusters BroccoliRaw Flower Clusters Broccoli680.064NA1.2535.40.32NA944614.2538.30.57129
Broccoli LeavesRaw Broccoli Leaves680.064NA1.2535.40.32NA944614.2538.30.57129
Broccoli StalksRaw Broccoli Stalks680.064NA1.2535.40.32NA944614.2538.30.57129
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by most amount of Iron per 5 ounces.
Top 5 fresh nuts & vegetables with most amount of iron per 5 ounces are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Raw Lemon Grass
- Raw Cashew Nuts
- Fresh Parsley