Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.1212
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.58.9
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.828.17
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.26.68
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.976.2
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.35.73
Potherb JuteRaw Potherb Jute340.250.0380.0020.1205.8NANANANANA4.654.76
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7154.7
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6203.92
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.7
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.93.7
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.2133.55
Chanterelle MushroomsRaw Chanterelle Mushrooms320.53NANANANA6.861.1601.1603.81.53.47
Jerusalem-artichokesRaw Jerusalem-artichokes730.01000.001017.49.6NANANA1.623.4
BorageRaw Borage210.70.17NA0.1103.06NANANANANA1.83.3
Potato SkinRaw Potato Skin580.10.0260.010.032012.4NANANANA2.52.573.24
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.963.2
Young Lima BeansRaw Young Lima Beans1130.860.20.140.280201.48NANANA4.96.843.14
Dandelion GreensRaw Dandelion Greens450.70.170.0440.2609.20.71NANANA3.52.73.1
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.22.9
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.682.85
SpirulinaRaw Spirulina Seaweed260.390.140.0420.06402.420.3NANANA0.45.92.8
SpinachRaw Spinach230.390.0630.140.02603.630.420.150.110.072.22.862.7
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.62.63
Beet GreensRaw Beet Greens220.130.020.0040.04104.330.5NANANA3.72.22.57
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.172.53
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.332.43
DockRaw Dock220.7NANANA03.2NANANANA2.922.4
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.4
Chrysanthemum LeavesRaw Chrysanthemum Leaves240.56NANANA03NANANANA33.362.3
Garland ChrysanthemumRaw Garland Chrysanthemum240.56NANANA03.02NANANANA33.362.3
Sprouted PeasRaw Sprouted Peas1240.680.120.0610.27027NANANANANA8.82.26
Taro LeavesRaw Taro Leaves420.740.150.0930.2106.73NANANA3.752.25
Pumpkin LeavesRaw Pumpkin Leaves190.40.210.0120.0102.33NANANANANA3.152.22
CornsaladRaw Cornsalad210.4NANANA03.6NANANANANA22.18
Wakame SeaweedRaw Wakame Seaweed450.640.130.0020.0109.140.65NANANA0.53.032.18
AsparagusRaw Asparagus200.120.040.010.0403.881.8810.650.232.12.22.14
Broccoli RaabRaw Broccoli Raab220.490.0830.190.02902.850.380.170.10.112.73.172.14
LeeksRaw Leeks610.30.040.0990.0670143.9NANANA1.81.52.1
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.1132.1
Edible Podded PeasRaw Edible Podded Peas420.20.0390.0130.07507.554NANANA2.62.82.08
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips300.69NANANA03.3NANANANANA5.32.04
PurslaneRaw Purslane200.360.0610.180.1103.4NANANANANA2.032
Sprouted Pinto BeansRaw Sprouted Pinto Beans620.90.110.330.19011.6NANANANANA5.251.97
Sprouted Navy BeansRaw Sprouted Navy Beans670.70.0850.260.15013NANANANANA6.151.93
Leafy Tips CowpeasRaw Leafy Tips Cowpeas290.250.0660.0440.0604.82NANANANANA4.11.92
Young BroadbeansRaw Young Broadbeans720.60.140.190.12011.7NANANANA4.25.61.9
EpazoteRaw Epazote320.52NANANA07.44NANANANA3.80.331.88
Agar SeaweedRaw Agar Seaweed260.030.0060006.750.28NANANA0.50.541.86
SuccotashRaw Succotash991.020.190.0760.41019.6NANANANA3.85.031.83
Swiss ChardRaw Swiss Chard190.20.030.0070.06303.741.1NANANA1.61.81.8
Laver SeaweedRaw Laver Seaweed350.280.0610.0010.00405.10.49NANANA0.35.81.8
Coriander LeavesRaw Coriander Leaves230.520.01400.0403.670.87NANANA2.82.131.77
GarlicRaw Garlic1490.50.0890.020.230331NANANA2.16.361.7
Hearts Of PalmRaw Hearts Of Palm1150.20.0460.0130.076025.617NANANA1.52.71.7
Water ConvolvulusRaw Water Convolvulus 190.2NANANA03.13NANANANA2.12.61.67
Mustard GreensRaw Mustard Greens270.420.010.0180.0204.671.32NANANA3.22.861.64
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.31.64
ChivesRaw Chives300.730.150.0150.2504.351.85NANANA2.53.271.6
KaleRaw Kale351.50.180.380.2904.40.990.410.40.184.12.921.6
In Pod Fava BeansRaw In Pod Fava Beans880.730.120.030.31017.69.2NANANA7.57.91.55
Mustard SpinachRaw Mustard Spinach220.30.0150.0270.0303.9NANANANA2.82.21.5
Spring Or Scallions OnionsRaw Spring Or Scallions Onions320.190.0320.0040.0707.342.33NANANA2.61.831.48
Green PeasRaw Green Peas810.40.0710.0350.15014.55.670.390.1255.75.41.47
ArugulaRaw Arugula250.660.0860.170.1303.652.05NANANA1.62.581.46
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.251.45
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.21.4
Brussels SproutsRaw Brussels Sprouts430.30.0620.0990.04508.952.20.930.810.463.83.381.4
Oyster MushroomsRaw Oyster Mushrooms330.410.06200.1206.11.101.102.33.31.33
Fiddlehead FernsRaw Fiddlehead Ferns340.4NANANA05.54NANANANANA4.551.3
Garden CressRaw Garden Cress320.70.0230.0760.1505.54.4NANANA1.12.61.3
Tahitian TaroRaw Tahitian Taro440.970.20.120.2806.9NANANANANA2.81.3
ArtichokesRaw Artichokes470.150.0360.0170.046010.50.99NANANA5.43.271.28
Butterhead LettuceRaw Butterhead Lettuce130.220.0290.0830.03402.230.940.510.4301.11.351.24
Welsh OnionsRaw Welsh Onions340.40.0670.0080.1506.52.18NANANA2.41.91.22
Red Leaf LettuceRaw Red Leaf Lettuce130.220.0280.0810.03402.260.480.280.200.91.331.2
Green Hot Chili PeppersRaw Green Hot Chili Peppers400.20.0210.0050.109.465.1NANANA1.521.2
ShallotsRaw Shallots720.10.0170.0020.0370177.87NANANA3.22.51.2
Lotus RootRaw Lotus Root740.10.030.0060.014017.2NANANANA4.92.61.16
EppawRaw Eppaw1501.8NANANA031.7NANANANANA4.61.15
Enoki MushroomsRaw Enoki Mushrooms370.290.0270.0410.08207.80.2200.2202.72.661.15
Young Cowpeas Raw Young Cowpeas 900.350.090.0630.0870193NANANA52.951.1
Turnip GreensRaw Turnip Greens320.30.070.0840.03607.130.810.290.52NA3.21.51.1
Yellow Snap BeansRaw Yellow Snap Beans310.120.0260.0360.02307.133.27NANANA3.41.821.04
Green Snap BeansRaw Green Snap Beans310.220.050.0690.04406.973.261.41.50.362.71.831.03
Red Hot Chili PeppersRaw Red Hot Chili Peppers400.440.0420.0110.2308.85.3NANANA1.51.871.03
Root WasabiRaw Root Wasabi1090.63NANANA023.5NANANANA7.84.81.03
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.421
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas440.30.0790.0520.07209.55.04NANANA3.33.31
Yautia Raw Yautia 980.40.082NANA023.6NANANANA1.51.460.98
Romaine LettuceRaw Cos Or Romaine Lettuce170.30.0390.110.04703.31.20.80.3902.11.230.97
Sweet Potato LeavesRaw Sweet Potato Leaves420.510.110.0360.1908.8NANANANA5.32.50.97
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds230.690.0690.180.2302.10.20.120.0801.940.96
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.130.95
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.630.94
Sprouted Mung BeansRaw Sprouted Mung Beans300.180.0460.0160.04205.944.13NANANA1.83.040.91
Chicory GreensRaw Chicory Greens230.30.0730.0190.1104.70.7NANANA41.70.9
Flower Clusters BroccoliRaw Flower Clusters Broccoli280.350.0540.130.03805.061.48NANANA2.32.980.88
Broccoli LeavesRaw Broccoli Leaves280.350.0540.130.03805.061.48NANANA2.32.980.88
Broccoli StalksRaw Broccoli Stalks280.350.0540.130.03805.24NANANANANA2.980.88
Macronutrients in Top 100 Fresh Nuts & Vegetables with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in fresh nuts & vegetables , sorted by most amount of Iron per 100 grams.
Top 5 fresh nuts & vegetables with most amount of iron per 100 grams are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Raw Lemon Grass
- Raw Cashew Nuts
- Fresh Parsley