Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.68
Dried Agar SeaweedSeaweed, agar, dried6250.61NA21.47704.3NA5211257.41025.88.7
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.122
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
Morel MushroomsRaw Morel Mushrooms430.63NA12190.59NA1944112.2212.0389.6
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.6
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.42
Dried Pasilla PeppersPeppers, pasilla, dried970.42NA9.831301.58NA26722223.2891.415
Sun-dried TomatoesTomatoes, sun-dried1101.42NA9.11941.85NA35634275.5107214.6
Irishmoss SeaweedRaw Irishmoss Seaweed720.15NA8.91440.37NA157630.7671.9581.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.211
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.8
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
Dried LeeksFreeze-dried Leeks3600.66NA7.61612.63NA34624005.7350.662
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.7
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
ParsleyFresh Parsley1380.15NA6.2500.16NA585540.1561.0787.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511
Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.23NA6.04880.82NA15918703.5911.027.15
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7
Dried ShallotsFreeze-dried Shallots1830.43NA61041.4NA29616505.7591.932
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
Boiled SoybeansBoiled Soybeans no Salt1020.41NA5.14860.82NA2455157.311.1562.6
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.4
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
Potherb JuteRaw Potherb Jute2080.26NA4.76640.12NA835590.980.7987.7
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.52
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum690.13NA3.74180.36NA435690.3530.292
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt900.29NA3.7630.64NA1135611.361.3863
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Boiled BorageBoiled and Drained Borage1020.14NA3.64570.39NA554910.9880.2292
Boiled SpinachBoiled and Drained Spinach1360.1737.83.57870.94NA564661.5700.7691
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.5
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
Chanterelle MushroomsRaw Chanterelle Mushrooms150.35NA3.47130.29NA575062.290.7190
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
Jerusalem-artichokesRaw Jerusalem-artichokes140.14NA3.4170.06NA784290.740.1278
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
BorageRaw Borage930.13NA3.3520.35NA534700.9800.293
Potato SkinRaw Potato Skin300.42NA3.24230.6NA384130.3100.3583.3
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.3
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves430.13NA3.2380.36NA794380.980.293
Boiled Potherb JuteBoiled and Drained Potherb Jute2110.26NA3.14620.12NA725500.9110.7987
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.2
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt30.16NA3.141040.53NA1503042.8100.5969.2
Canned Hearts Of PalmHearts of palm, canned580.13NA3.13381.4NA651770.74261.1590
Dandelion GreensRaw Dandelion Greens1870.17NA3.1360.34NA663970.5760.4185.6
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.34NA3.1350.5NA1532840.6101.668.7
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.8
Canned White BeansBeans, white, mature seeds, canned730.23NA3510.52NA914541.63401.1270
Canned Grape LeavesGrape leaves, canned2891.84NA2.98140.29NA34290.928530.476
Tomato PasteCanned Tomato Paste360.37NA2.98420.3NA8310145.3590.6373.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt280.24NA2.94450.48NA1424031.221.0767
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt550.27NA2.85490.33NA1524331.230.7665.7
Kelp SeaweedRaw Kelp Seaweed1680.13NA2.851210.2NA42890.72331.2381.6
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt730.15NA2.84680.51NA1694631.321.163.2
Minerals in Top 100 Whole Legumes, Nuts & Vegetables with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in whole legumes, nuts & vegetables , sorted by most amount of Iron per 100 grams.
Top 5 whole legumes, nuts & vegetables with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Roasted Whole Sesame Seeds