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
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
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
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
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
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
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
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
Dried Goji BerriesGoji berries, dried269NANA9.64NANANANANANA422NA10.6
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
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
Canned Small Ripe OlivesCanned Small Ripe Olives1250.36NA8.95.670.028NA4.2511.31.2810420.31113
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
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316
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
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
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
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
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
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum980.19NA5.325.50.5NA618070.43750.28131
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.4
Boiled BorageBoiled and Drained Borage1450.2NA5.1680.80.55NA786961.281250.31130
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Boiled SpinachBoiled and Drained Spinach1930.2553.65.061231.33NA79.46612.13991.08129
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.81127
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3
Jerusalem-artichokesRaw Jerusalem-artichokes200.2NA4.8240.085NA1116080.995.670.17111
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.899
Canned Jumbo OlivesCanned Ripe Jumbo Olives1330.32NA4.75.670.028NA4.2512.81.2810420.31120
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
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves610.19NA4.54540.5NA1126211.2811.30.28131
Boiled Potherb JuteBoiled and Drained Potherb Jute2990.36NA4.45880.17NA1027801.2815.61.1124
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.1100
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.8498
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
Canned Hearts Of PalmHearts of palm, canned82.20.19NA4.44541.98NA922510.996041.63128
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.58121
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.179
Canned White BeansBeans, white, mature seeds, canned1030.33NA4.2472.30.73NA1296442.274821.699
Canned Grape LeavesGrape leaves, canned4102.6NA4.22200.41NA48411.2840440.57108
Tomato PasteCanned Tomato Paste510.52NA4.2259.50.43NA11814377.583.60.89104
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.595
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt780.38NA4.0469.50.46NA2156141.74.251.0893
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.74116
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.6
TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5
SpirulinaRaw Spirulina Seaweed170.85NA3.95270.26NA15.61800.991390.28129
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in whole vegetables, fruits, legumes & cereals , sorted by most amount of Iron per 5 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms