Morel MushroomsRaw Morel Mushrooms1392NA39.361.31.9NA62613267.167.76.55289
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1160.19NA262712.3NA1031155NA16971289
Canned ButterburButterbur, canned11331.23NA2166.73.27NA1334003013323264
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum3450.67NA18.7901.78NA21528451.52651462
Irishmoss SeaweedRaw Irishmoss Seaweed1470.3NA182940.76NA3201291.431373.98166
ParsleyFresh Parsley3830.41NA17.21390.44NA16115390.281562.97244
KimchiCabbage Kimchi2200.16NA16.793NANA16010073.3333201.47629
BorageRaw Borage4430.62NA15.72481.66NA25222384.33810.95443
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.3397
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves2050.63NA15.21811.7NA37620864.3380.95441
Boiled BorageBoiled and Drained Borage4080.57NA14.62281.54NA22019643.63520.88368
Potherb JuteRaw Potherb Jute6120.75NA141880.36NA24416442.6523.52.32258
SpinachRaw Spinach4300.57NA11.83433.9NA21324264.353432.3397
Pumpkin LeavesRaw Pumpkin Leaves2050.7NA11.72001.87NA54722954.74581.05489
Beet GreensRaw Beet Greens5320.87NA11.73181.78NA18634644.110271.73414
Boiled Swiss ChardBoiled and Drained Swiss Chard2900.82NA11.34301.67NA16527454.58951.65463
Canned Hearts Of PalmHearts of palm, canned2070.48NA111364.98NA2326322.515214.1322
DockRaw Dock2000.6NA114681.6NA28617734.1180.91423
Chanterelle MushroomsRaw Chanterelle Mushrooms471.1NA1140.60.89NA17815816.88282.2281
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids8430.59NA10.81431.98NA1501007519791.64676
SpirulinaRaw Spirulina Seaweed462.3NA10.7730.72NA42.34882.73770.77349
AsparagusRaw Asparagus1200.95NA10.7700.79NA260101011.5102.7466
Boiled DockBoiled and Drained Dock1900.57NA10.44451.5NA26016054.5150.85468
CornsaladRaw Cornsalad1810.64NA10.4621.7NA25221864.3192.8442
Canned SpinachCanned Spinach, Solids with Salt5520.78NA103302.6NA19115046.114002399
PurslaneRaw Purslane3250.57NA9.953401.5NA22024704.52250.85464
Dried SpirulinaDried Spirulina Seaweed41.42.1NA9.8367.20.66NA40.74702.53610.691.6
Broccoli RaabRaw Broccoli Raab4910.19NA9.731001.8NA3328914.551503.5421
Canned AsparagusCanned Asparagus Solids84.20.51NA9.6352.60.89NA2269058.9515112.1495
Chrysanthemum LeavesRaw Chrysanthemum Leaves4880.57NA9.61333.93NA22523631.254922.96381
Garland ChrysanthemumRaw Garland Chrysanthemum4880.57NA9.541333.93NA2252363NA4922.96381
Butterhead LettuceRaw Butterhead Lettuce2690.12NA9.541001.38NA25418314.638.51.54736
Swiss ChardRaw Swiss Chard2680.94NA9.474261.93NA24219954.7411211.9488
Red Leaf LettuceRaw Red Leaf Lettuce2540.22NA9.23921.56NA215143811.51921.54736
Water ConvolvulusRaw Water Convolvulus 4050.12NA8.83740.84NA20516424.745950.95487
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage7750.16NA8.67921.2NA24230923.332831.4796
Boiled Potherb JuteBoiled and Drained Potherb Jute5700.69NA8.51680.33NA19514862.4329.72.14236
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.2491
Lemon Grass Raw Lemon Grass 65.70.27NA8.2560.65.28NA1027300.716.062.2571.3
Canned Turnip GreensCanned Turnip Greens no Salt6210.44NA7.951051.4NA1117423.71531.2498
Boiled Potato SkinBoiled Potato Skin no Salt57.71.13NA7.838.51.7NA69.25220.38180.56100
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared5430.24NA7.7685.71.05NA1143904.385.70.76443
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids1580.51377.7468.40.79NA1058953.1634791487
Coriander LeavesRaw Coriander Leaves2910.98NA7.71131.85NA20922653.92002.17401
Canned PimentoPimento, canned260.21NA7.3260.4NA746870.87610.83405
Agar SeaweedRaw Agar Seaweed2080.23NA7.152581.43NA19.28692.734.62.23351
Boiled Beet GreensBoiled and Drained Beet Greens4220.93NA7.042521.9NA15233673.338931.85330
Dried Agar SeaweedSeaweed, agar, dried2040.2NA72521.4NA173682.433.31.92.84
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids850.54NA6.9655.60.42NA66.77151.561891.26329
Dandelion GreensRaw Dandelion Greens4160.38NA6.9800.76NA1478821.11690.91190
Frozen Turnip GreensFrozen Turnip Greens, Unprepared5360.26NA6.861231.68NA1238364.154.50.77422
Mustard SpinachRaw Mustard Spinach9550.34NA6.8501.85NA12720413.64950.77419
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips2800.67NA6.82831.8NA3302027336.71298
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt1930.25NA6.886.71.37NA120613012802.4634
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens5240.52NA6.789.71.64NA1177724.1451.71.4312
Kelp SeaweedRaw Kelp Seaweed3910.3NA6.632810.47NA982071.635422.86190
Leafy Tips CowpeasRaw Leafy Tips Cowpeas2170.66NA6.621481.76NA3115693.1241310
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus2700.11NA6.61500.72NA21014204.56100.8465
Frozen SpinachUnprepared Frozen Spinach4450.5NA6.52592.43NA169119320.72551.93311
Frozen Mustard GreensFrozen Mustard Greens, Unprepared5800.34NA6.45751.7NA1508503.51451.15466
Cooked Malabar SpinachMalabar spinach, cooked5390.48NA6.432091.1NA15711133.92391.3402
Dried ChivesFreeze-dried Chives2610.22NA6.432060.43NA1679523.0222.51.650.64
Canned Green Chili PeppersPeppers, chili, green, canned171NANA6.3319NANA52.45381.4318900.43444
Boiled White MushroomsBoiled and Drained White Mushrooms21.41.8NA6.2430.41NA311127142.57.143.1325
Cooked Napa CabbageCabbage, napa, cooked2420.8NA6.1766.71.7NA1587253.33921.17803
Chinese CabbageRaw Chinese Cabbage8080.16NA6.151461.22NA28519383.855001.46733
Mustard GreensRaw Mustard Greens4260.61NA6.07119NANA21514223.33740.93336
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids1600.47NA686.72.23NA1276131.33931.33631
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids1600.47NA686.72.23NA1276531.33931.33631
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt1600.47NA686.72.23NA1276531.3317271.33631
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots2650.63NA6701.7NA1659204.5900.95465
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens5320.31NA5.968.41.55NA1267323.161321.05494
EpazoteRaw Epazote8590.59NA5.883789.7NA26919782.81343.44279
Canned BeetsCanned Beets, Solids48.40.19855.87550.93NA554771.66260.68293
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers2470.67NA5.87167NANA2277074.67400.67635
ArugulaRaw Arugula6400.3NA5.841881.3NA20814761.21081.88367
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach4500.47NA5.762412.1NA147888162851.44262
Green Leaf LettuceRaw Green Leaf Lettuce2400.19NA5.7386.71.67NA193129341871.2633
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.7671
White Icicle RadishesRaw White Icicle Radishes1930.71NA5.764.30.24NA200200051140.93681
Romaine LettuceRaw Cos Or Romaine Lettuce1940.28NA5.782.40.91NA17614532.35471.35557
Potato SkinRaw Potato Skin51.70.73NA5.639.71.04NA65.57120.5217.20.6144
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach4000.64NA5.52674.4NA1838507.58922.6790
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt920.62NA5.461000.75NA1627381.5438.52.23739
Boiled Dandelion GreensBoiled and Drained Dandelion Greens4240.35NA5.4572.70.7NA1277030.911330.85272
Taro ShootsRaw Taro Shoots1090.8NA5.4572.71.1NA25530188.29.14.64871
Taro LeavesRaw Taro Leaves2550.64NA5.361071.7NA14315432.147.140.98204
ChivesRaw Chives3070.52NA5.331401.24NA1939873101.87302
Laver SeaweedRaw Laver Seaweed2000.75NA5.145.72.82NA166101721373243
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1310.43NA5.1460.23NA777962.38500.65352
Cooked Broccoli RaabBroccoli raab, cooked4720.3NA5.11081.52NA32813725.22242.16366
Boiled Mustard SpinachBoiled and Drained Mustard Spinach9880.31NA543.81.7NA11317813.7587.50.69591
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips3660.38NA568.61.14NA916173.1454.31.06260
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas3140.7NA4.952821.87NA19115954.127.31.1415
Edible Podded PeasRaw Edible Podded Peas1020.19NA4.95570.58NA1264761.679.520.64212
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt3580.58NA4.983.31.55NA11319173.758.330.88384
EndiveRaw Endive3060.58NA4.988.22.47NA16518471.181294.65552
Wakame SeaweedRaw Wakame Seaweed3330.63NA4.842383.1NA1781111.5619380.84178
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 1730.15NA4.8590.74NA914361.89.10.91424
Boiled EscaroleBoiled and Drained Escarole without Salt3070.5844.74.886.72.57NA14716331.331274.6629
Minerals in Top 100 Nuts & Vegetables with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in all nuts & vegetables , sorted by most amount of Iron per 100 calories.
Top 5 nuts & vegetables with most amount of iron per 100 calories are:
- Raw Morel Mushrooms
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Raw Irishmoss Seaweed