Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
Potherb JuteRaw Potherb Jute4130.51NA9.451270.24NA16511091.8161.57174
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134
Chanterelle MushroomsRaw Chanterelle Mushrooms29.80.7NA6.925.80.57NA11310044.37181.4178
Jerusalem-artichokesRaw Jerusalem-artichokes27.80.28NA6.7533.70.12NA1558511.47.940.24155
BorageRaw Borage1850.26NA6.551030.69NA1059331.81590.4185
Potato SkinRaw Potato Skin59.50.84NA6.4345.61.2NA75.48200.6200.69165
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.55139
Dandelion GreensRaw Dandelion Greens3710.34NA6.1571.40.68NA1317880.991510.81170
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
SpirulinaRaw Spirulina Seaweed241.2NA5.5437.70.37NA222521.41940.4180
SpinachRaw Spinach1960.26NA5.381571.8NA97110721571.05181
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.33146
Beet GreensRaw Beet Greens2320.38NA5.11390.78NA81.415121.84480.75181
PecansPecans nuts1392.4205.022408.93315508147.54097
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
DockRaw Dock87.30.26NA4.762040.69NA1257741.87.940.4185
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140
Chrysanthemum LeavesRaw Chrysanthemum Leaves2320.27NA4.5663.51.87NA10711250.62341.4181
Garland ChrysanthemumRaw Garland Chrysanthemum2320.27NA4.5463.51.87NA1071125NA2341.4181
Sprouted PeasRaw Sprouted Peas71.40.54NA4.51110.87NA3277561.239.72.1124
Taro LeavesRaw Taro Leaves2120.54NA4.4789.31.4NA11912861.85.950.81170
Pumpkin LeavesRaw Pumpkin Leaves77.40.26NA4.475.40.7NA2068651.8220.4184
CornsaladRaw Cornsalad75.40.27NA4.3325.80.71NA1059111.87.941.17184
Wakame SeaweedRaw Wakame Seaweed2980.56NA4.332122.78NA159991.417300.75159
AsparagusRaw Asparagus47.60.38NA4.2527.80.31NA1034014.563.971.07185
Broccoli RaabRaw Broccoli Raab2140.083NA4.2543.70.78NA145389265.51.53184
LeeksRaw Leeks1170.24NA4.1755.60.95NA69.5357239.70.24165
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137
Edible Podded PeasRaw Edible Podded Peas85.30.16NA4.1347.60.48NA1053971.47.940.54176
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1670.4NA4.051691.06NA19612071.8220.6177
PurslaneRaw Purslane1290.22NA3.951350.6NA87.39801.889.30.34184
Sprouted Pinto BeansRaw Sprouted Pinto Beans85.30.64NA3.91050.73NA1876091.23040.99161
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.77157
Leafy Tips CowpeasRaw Leafy Tips Cowpeas1250.38NA3.885.31NA189031.8140.58178
Young BroadbeansRaw Young Broadbeans43.70.15NA3.7775.40.64NA1894962.4991.15161
EpazoteRaw Epazote5460.38NA3.732406.15NA17112561.885.32.2177
Agar SeaweedRaw Agar Seaweed1070.12NA3.71330.74NA9.924481.4181.15181
SuccotashRaw Succotash35.70.37NA3.63951.37NA2247321.27.941.2145
Swiss ChardRaw Swiss Chard1010.36NA3.571610.73NA917521.84230.71184
Laver SeaweedRaw Laver Seaweed1390.52NA3.573.971.96NA1157061.4952.1169
Coriander LeavesRaw Coriander Leaves1330.45NA3.551.60.85NA9510341.8910.99183
GarlicRaw Garlic3590.59NA3.3749.63.3NA3047962833.72.3116
Hearts Of PalmRaw Hearts Of Palm35.71.28NA3.3520NANA27835841.427.87.4138
Water ConvolvulusRaw Water Convolvulus 1530.046NA3.31410.32NA77.46191.82240.36184
Mustard GreensRaw Mustard Greens2280.33NA3.2563.5NANA1157621.839.70.5180
Coconut MilkRaw Coconut Milk31.80.53NA3.2573.41.8NA19852212.329.81.33134
ChivesRaw Chives1830.31NA3.1883.30.74NA1155871.85.951.1180
KaleRaw Kale5040.11NA3.1865.51.83NA1096911.81050.77178
In Pod Fava BeansRaw In Pod Fava Beans73.40.8NA3.0865.51.3NA2566591.649.62144
Mustard SpinachRaw Mustard Spinach4170.15NA2.98220.81NA55.68911.641.70.34183
Spring Or Scallions OnionsRaw Spring Or Scallions Onions1430.16NA2.9439.70.32NA73.45481.231.80.77178
Green PeasRaw Green Peas49.60.35NA2.965.50.81NA2144843.579.922.46156
ArugulaRaw Arugula3180.15NA2.9930.64NA1037320.653.60.93182
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
Chinese ChestnutsRaw Chinese Chestnuts35.70.72NA2.81673.18NA191887NA5.951.7387.2
Brussels SproutsRaw Brussels Sprouts83.30.14NA2.7845.60.67NA1377723.1849.60.83171
Oyster MushroomsRaw Oyster Mushrooms5.950.48NA2.6435.70.22NA2388335.1635.71.53177
Fiddlehead FernsRaw Fiddlehead Ferns63.50.64NA2.667.51NA200734NA21.65176
Garden CressRaw Garden Cress1610.34NA2.5875.41.1NA15112031.827.80.46177
Tahitian TaroRaw Tahitian Taro2560.14NA2.58930.31NA89.312031.4990.18175
ArtichokesRaw Artichokes87.30.46NA2.541190.51NA1797340.41870.97169
Butterhead LettuceRaw Butterhead Lettuce69.50.032NA2.4625.80.36NA65.54721.29.920.4190
Welsh OnionsRaw Welsh Onions35.70.14NA2.4245.60.27NA974211.233.71.03180
Red Leaf LettuceRaw Red Leaf Lettuce65.50.056NA2.4240.4NA55.63712.9849.60.4190
Green Hot Chili PeppersRaw Green Hot Chili Peppers35.70.35NA2.449.60.47NA916750.99140.6174
ShallotsRaw Shallots73.40.17NA2.441.70.58NA1196632.4240.79158
Lotus RootRaw Lotus Root89.30.51NA2.345.60.52NA19811031.479.40.77157
EppawRaw Eppaw2180.46NA2.363.52.17NA3276751.8242.3119
Enoki MushroomsRaw Enoki Mushrooms00.21NA2.331.80.15NA2087124.375.951.3175
Young Cowpeas Raw Young Cowpeas 2500.26NA2.21011.1NA1058554.567.942153
Turnip GreensRaw Turnip Greens3770.69NA2.261.50.92NA83.35872.479.40.38178
Yellow Snap BeansRaw Yellow Snap Beans73.40.14NA2.0649.60.42NA75.44151.2120.48179
Green Snap BeansRaw Green Snap Beans73.40.1437.72.0449.60.4382.675.44191.2120.48179
Red Hot Chili PeppersRaw Red Hot Chili Peppers27.80.26NA2.0445.60.37NA85.36390.99180.52175
Root WasabiRaw Root Wasabi2540.31NA2.041370.78NA1591127NA33.73.2137
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.0397
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas1290.2NA21150.61NA1294271.87.940.67171
Yautia Raw Yautia 180.51NA1.9447.60.37NA10111871.441.70.99145
Romaine LettuceRaw Cos Or Romaine Lettuce65.50.095NA1.9227.80.31NA59.54900.79160.46188
Sweet Potato LeavesRaw Sweet Potato Leaves155NANA1.92139NANA16110081.812NA172
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds63.50.31NA1.953.60.37NA1391571.2121.83184
Lotus SeedsRaw Lotus Seeds87.30.19NA1.91111.23NA333728NA20.56153
Peeled European ChestnutsPeeled Raw European Chestnuts37.70.83NA1.8759.50.67NA75.4960NA3.970.97103
Sprouted Mung BeansRaw Sprouted Mung Beans25.80.33NA1.841.70.37NA1072961.2120.81179
Chicory GreensRaw Chicory Greens1980.59NA1.859.50.85NA938330.689.30.83183
Flower Clusters BroccoliRaw Flower Clusters Broccoli950.089NA1.7549.60.45NA1316455.9553.60.79180
Broccoli LeavesRaw Broccoli Leaves950.089NA1.7549.60.45NA1316455.9553.60.79180
Broccoli StalksRaw Broccoli Stalks950.089NA1.7549.60.45NA1316455.9553.60.79180
Minerals in Top 100 Fresh Nuts & Vegetables with the highest Iron content per 7 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 7 ounces.
Top 5 fresh nuts & vegetables with most amount of iron per 7 ounces are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Raw Lemon Grass
- Raw Cashew Nuts
- Fresh Parsley