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
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
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
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.83
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.5124
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
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
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
Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.93
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.81127
Jerusalem-artichokesRaw Jerusalem-artichokes200.2NA4.8240.085NA1116080.995.670.17111
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25
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
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.179
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
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained66.60.67NA3.81150.66NA19722184.253771.176.3
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
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.36
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.4
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.2491
Chrysanthemum LeavesRaw Chrysanthemum Leaves1660.19NA3.2645.41.34NA76.58040.431671130
Garland ChrysanthemumRaw Garland Chrysanthemum1660.19NA3.2545.41.34NA76.5804NA1671130
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15.60.54NA3.2339.71.85NA173461NA5.671.3676.4
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
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared49.60.18NA3.13711NA1476412.9873.70.8993
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
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.76
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
Frozen Podded PeasPeas, edible-podded, frozen, unprepared710.11NA2.8332.60.33NA72.32720.995.670.58127
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
Dried Shiitake MushroomsMushrooms, shiitake, dried15.67.32NA2.441871.67NA417217465.318.41113.5
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
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared1620.072NA2.325.50.31NA341161.2825.50.23132
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
Onions FlakesDry Onions Flakes3640.59NA2.21301.97NA42922997.129.82.685.57
Minerals in Top 100 Raw Vegetables & Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in raw vegetables & nuts , sorted by most amount of Iron per 5 ounces.
Top 5 raw vegetables & nuts with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms