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
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
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
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
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
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
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
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
Canned Small Ripe OlivesCanned Small Ripe Olives880.25NA6.340.02NA380.97350.2280
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
Dried ShallotsFreeze-dried Shallots1830.43NA61041.4NA29616505.7591.932
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
Boiled SoybeansBoiled Soybeans no Salt1020.41NA5.14860.82NA2455157.311.1562.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
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
OatsOats540.63NA4.71774.916052342925.423.978.22
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum690.13NA3.74180.36NA435690.3530.292
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt900.29NA3.7630.64NA1135611.361.3863
Boiled BorageBoiled and Drained Borage1020.14NA3.64570.39NA554910.9880.2292
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Boiled SpinachBoiled and Drained Spinach1360.1737.83.57870.94NA564661.5700.7691
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.5
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
Chanterelle MushroomsRaw Chanterelle Mushrooms150.35NA3.47130.29NA575062.290.7190
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
Jerusalem-artichokesRaw Jerusalem-artichokes140.14NA3.4170.06NA784290.740.1278
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.6
Canned Jumbo OlivesCanned Ripe Jumbo Olives940.23NA3.3240.02NA390.97350.2284.3
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
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
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
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
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
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
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
SpirulinaRaw Spirulina Seaweed120.6NA2.8190.19NA111270.7980.291
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in whole vegetables, fruits, legumes & cereals , sorted by most amount of Iron per 100 grams.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms