Baked Potato SkinPotatoes, baked, skin, without salt340.82NA7.04430.62NA1015730.7210.4947.3
Boiled Potato SkinBoiled Potato Skin no Salt450.88NA6.07301.34NA544070.3140.4477.8
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt460.88NA5.94370.98NA826500.5160.5163.5
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum690.13NA3.74180.36NA435690.3530.292
Boiled BorageBoiled and Drained Borage1020.14NA3.64570.39NA554910.9880.2292
Boiled SpinachBoiled and Drained Spinach1360.1737.83.57870.94NA564661.5700.7691
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves430.13NA3.2380.36NA794380.980.293
Boiled Potherb JuteBoiled and Drained Potherb Jute2110.26NA3.14620.12NA725500.9110.7987
Canned Hearts Of PalmHearts of palm, canned580.13NA3.13381.4NA651770.74261.1590
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.34NA3.1350.5NA1532840.6101.668.7
Canned Grape LeavesGrape leaves, canned2891.84NA2.98140.29NA34290.928530.476
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans520.088NA2.7540.49NA1006461.4830.6958
KimchiCabbage Kimchi330.024NA2.514NANA241510.54980.2294
Boiled Green SoybeansBoiled and Drained Green Soybeans1450.12NA2.5600.5NA1585391.4140.9168.6
Boiled Young Lima BeansBoiled and Drained Young Lima Beans320.31NA2.45741.25NA1305702170.7967
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas590.09NA2.4280.28NA582170.850.4986.6
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves1510.086NA2.32340.87NA673440.990.4981.7
Canned SpinachCanned Spinach, Solids with Salt1270.18NA2.3760.6NA443461.43220.4692
Boiled Swiss ChardBoiled and Drained Swiss Chard580.16NA2.26860.33NA335490.91790.3393
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 230.18NA2.12500.79NA1223753.451.4266
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans160.39NA2.11110.45NA1033170.6140.9776
Boiled DockBoiled and Drained Dock380.11NA2.08890.3NA523210.930.1794
Boiled Podded PeasBoiled and Drained Podded Peas420.077NA1.97260.17NA552400.740.3789
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans280.2NA1.96560.81NA1124111.7290.5572.4
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach1530.16NA1.96820.72NA503025.5970.4989
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens1520.15NA1.94260.48NA342241.2150.4190
Boiled Beet GreensBoiled and Drained Beet Greens1140.25NA1.9680.51NA419090.92410.589
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans130.26NA1.9330.29NA792190.690.984.3
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids230.15NA1.88150.11NA181930.416710.3489
Canned AsparagusCanned Asparagus Solids160.096NA1.83100.17NA431721.72870.494
Canned BeetsCanned Beets, Solids150.05926.31.82170.29NA171480.51940.2191
Boiled Dandelion GreensBoiled and Drained Dandelion Greens1400.12NA1.8240.23NA422320.3440.2889.8
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips1280.13NA1.75240.4NA322161.1190.3791
Boiled White MushroomsBoiled and Drained White Mushrooms60.5NA1.74120.12NA873561220.8791
Canned PimentoPimento, canned60.049NA1.6860.092NA171580.2140.1993
Boiled Sprouted PeasBoiled and Drained Sprouted Peas260.02NA1.67410.33NA242680.630.7874.4
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids280.16NA1.6340.7NA712851.140.6481
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt280.16NA1.6340.7NA712851.12520.6481
Canned Spinach with LiquidsCanned Spinach Solids and Liquids830.12NA1.58560.49NA322301.2750.4293
Cooked Tahitian TaroCooked Tahitian Taro no Salt1490.076NA1.56510.17NA676230.8540.186.5
Boiled Green PeasBoiled and Drained Green Peas270.17NA1.54390.53NA1172711.931.278
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas240.11NA1.52220.28NA771101720.6779.5
Boiled SuccotashBoiled and Drained Succotash170.18NA1.52530.77NA1174100.6170.6368.4
Canned Turnip GreensCanned Turnip Greens no Salt1180.083NA1.5200.26NA211410.7290.2395
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids1180.083NA1.5200.28NA211410.72770.2395
Boiled Young BroadbeansBoiled and Drained Young Broadbeans180.06NA1.5310.26NA731931410.4783.7
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated100.225.61.5220.3NA654800.4450.4153
Cooked Malabar SpinachMalabar spinach, cooked1240.11NA1.48480.26NA362560.9550.393
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids300.09671.47130.15NA201700.66610.1993
Canned Straw MushroomsCanned Straw Mushrooms, Solids100.13NA1.4370.098NA6178153840.6790
Canned Green Chili PeppersPeppers, chili, green, canned36NANA1.334NANA111130.33970.0993
Canned Mashed Sweet PotatoSweet potato, canned, mashed300.28NA1.33240.99NA522100.8750.2174
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes340.11NA1.33120.059NA202070.62210.1792
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes90.032NA1.32180.23NA774300.54900.3350
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus540.021NA1.32300.14NA422840.91220.1693
Steamed Soybeans SproutsSteamed Sprouted Soybeans590.33NA1.3600.71NA1353550.6101.0479.5
Canned Crushed TomatoesTomatoes, crushed, canned340.18NA1.3200.18NA322930.61860.2789.4
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans460.1NA1.28250.29NA392990.430.3689.2
Cooked Broccoli RaabBroccoli raab, cooked1180.075NA1.27270.38NA823431.3560.5491
Regular Canned PotatoesCanned Potatoes Solids with Salt50.057NA1.26140.097NA282290.92190.2884.3
Canned PotatoesCanned Potatoes Solids no Salt50.057NA1.26140.12NA282290.950.2884.3
Microwaved PotatoesWhole Microwaved Potatoes110.33NA1.24270.29NA1054470.480.3672
Boiled Brussels SproutsBoiled and Drained Brussels Sprouts360.083NA1.2200.23NA563171.5210.3389
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots530.13NA1.2140.34NA331840.9180.1993
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids230.11NA1.18180.21NA671061.72730.6682.3
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt860.14NA1.18200.37NA274600.920.2192
Boiled CollardsBoiled and Drained Collards1410.051NA1.13210.51NA321170.5150.2390
Cooked Chopped Frozen CollardsBoiled Chopped Frozen Collards2100.055NA1.12300.66NA272511.5500.2788.5
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1280.13NA1.12520.57NA514182.541.0375.5
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens1010.058NA1.12130.29NA241390.6250.294
Boiled LeeksBoiled and Drained Leeks300.062NA1.1140.25NA17870.5100.0691
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas690.15NA1.1620.41NA423510.960.2491
Baked PotatoesWhole Baked Potatoes150.12NA1.08280.22NA705350.4100.3675
Baked Russet PotatoesBaked Whole Russet Potatoes180.1145.21.07300.23NA715500.5140.3574.5
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 380.034NA1.06130.16NA20960.420.293
Stewed TomatoesStewed Ripe Red Tomatoes260.095NA1.06150.19NA382471.24550.1880.6
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased70.14NA1.05160.21NA463380.3320.2967
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage930.019NA1.04110.14NA293710.4340.1796
Boiled Balsam-pear , Leafy TipsBoiled and Drained Balsam-pear , Leafy Tips420.2NA1.02940.54NA776020.9130.388.7
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt290.037NA1.02130.21NA189201920.3695
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids180.11NA1.02170.26NA531001.390.786
Canned Shellie Beans with LiquidsCanned Shellie Beans Solids and Liquids290.08NA0.99150.38NA301092.13340.2791
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes100.09943.70.98110.15NA472850.3220.2179
Cooked Frozen TurnipsBoiled and Drained Frozen Turnips320.063NA0.98140.1NA261820.6360.294
Boiled Yardlong BeanBoiled and Drained Yardlong Bean440.047NA0.98420.2NA572901.540.3687.5
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes200.24NA0.96340.23NA934731.2430.5562
Tomato SauceCanned Tomato Sauce no Salt140.12350.96150.11NA272970.6110.2291
Canned Green PeasCanned Green Peas Solids200.082NA0.95170.3NA671731.720.7181.7
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids170.17NA0.95120.62NA251930.8390.1672.5
Cooked Frozen Peas And OnionsBoiled and Drained Frozen Peas And Onions140.063NA0.94130.17NA341170.4370.2988
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt440.086NA0.93430.24NA454370.740.1783
Tomato Sauce with OnionsCanned Tomato Sauce with Onions170.18NA0.93190.3NA394130.85510.2386
Cooked AsparagusBoiled and Drained Asparagus230.17220.91140.15NA542246.1140.693
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids240.07NA0.9130.34NA19920.2140.295
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt260.038NA0.9130.2NA191090.420.2993
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids240.07NA0.9130.34NA19980.2140.295
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt260.038NA0.9130.2NA191090.42510.2993
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt240.07NA0.9130.34NA19980.22590.295
Boiled Lotus RootBoiled and Drained Lotus Root260.22NA0.9220.22NA783630.6450.3381.4
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans190.17NA0.89230.2NA381940.670.4489.3
Minerals in Top 100 Cooked Vegetables with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Iron per 100 grams.
Top 5 cooked vegetables with most amount of iron per 100 grams are:
- Baked Potato Skin
- Boiled Potato Skin no Salt
- Microwaved Potatoes Skin no Salt
- Boiled and Drained Garland Chrysanthemum
- Boiled and Drained Borage