Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.84
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.97
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.44
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.0214
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
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
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
Chanterelle MushroomsRaw Chanterelle Mushrooms29.80.7NA6.925.80.57NA11310044.37181.4178
Jerusalem-artichokesRaw Jerusalem-artichokes27.80.28NA6.7533.70.12NA1558511.47.940.24155
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.95
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
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.53111
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
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained930.94NA5.31610.92NA27631065.955281.55107
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
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.7113
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
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
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.6918
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.8
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127
Chrysanthemum LeavesRaw Chrysanthemum Leaves2320.27NA4.5663.51.87NA10711250.62341.4181
Garland ChrysanthemumRaw Garland Chrysanthemum2320.27NA4.5463.51.87NA1071125NA2341.4181
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)220.75NA4.5255.62.6NA242645NA7.941.9107
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
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared69.50.25NA4.4991.4NA2068974.171031.25130
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
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
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
Frozen Podded PeasPeas, edible-podded, frozen, unprepared990.15NA3.9745.60.47NA1013811.47.940.81177
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
Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.219
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
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared2260.1NA3.2335.70.44NA47.61631.835.70.32185
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
Onions FlakesDry Onions Flakes5100.83NA3.081832.76NA60132199.9241.73.757.8
Minerals in Top 100 Raw Vegetables & Nuts with the highest Iron content per 7 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 7 ounces.
Top 5 raw vegetables & nuts with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms