SoybeansRaw Soybeans1.41.241.232.31.120.53NA53208.501.266.622.3
MothbeansRaw Mothbeans2.830.80.133.972.20.52NA92005.670NANA15.4
White BeansRaw White Beans00.620.210.681.040.45NA5500000.37.9414.8
Black Turtle BeansRaw Black Turtle Beans01.280.272.771.270.41NA6290000.37.9412.3
NattoNatto00.230.2700.30.18NA11.3018.400.01432.712
Common CowpeasRaw Common Cowpeas4.251.20.322.942.130.51NA89702.1300.557.111.7
Kidney BeansRaw All Types Kidney Beans00.750.312.91.10.56NA55806.3800.312711.6
Small White BeansRaw Small White Beans01.050.291.91.030.62NA547000NANA11
Mungo BeansRaw Mungo Beans1.40.390.362.051.30.4NA306000NANA10.7
Large Lima BeansRaw Large Lima Beans00.720.292.181.930.73NA5600001.028.510.6
Red LentilsRaw Pink Or Red Lentils4.250.720.152.10.490.57NA28902.40NANA10.5
Dried Goji BerriesGoji berries, driedNANANANANANANANANA68.6NANANA9.64
Pink BeansRaw Pink Beans01.10.272.71.40.75NA6560000.38.089.6
Mung BeansRaw Mung Beans8.50.880.333.22.70.54NA88606.800.7212.89.55
Broadbeans Raw Broadbeans 4.250.790.4741.40.52NA6000200.07112.89.5
Red Kidney BeansRaw Red Kidney Beans00.860.331.10.56NA55806.3800.37.949.5
LentilsRaw Lentils2.831.240.33.73.030.77NA67906.3800.697.19.23
Soy FlourRaw Full-fat Soy Flour8.50.821.646.122.250.65NA4890002.76999.03
Canned Small Ripe OlivesCanned Small Ripe Olives240.00400.0520.0210.013NA001.2802.3428.9
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.810.312.431.80.46NA5670000.998.368.77
Soy CheeseSoybean, curd cheese2.8300.20.710.160.099NA310000.856.527.94
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1010.0550.166.840.740.23NA9.920150NANA7.8
Navy BeansRaw Navy Beans01.10.233.11.050.61NA5160NA00.0283.547.8
Great Northern BeansRaw Great Northern Beans00.930.342.771.560.63NA68307.500.318.57.75
Dried LongansLongans, driedNA0.0570.711.4NANANANA039.7NANANA7.65
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0740.280.0960.067NA21.300.1400.0143.47.6
Pigeon Peas Raw Pigeon Peas 1.40.910.274.21.80.4NA646000NANA7.4
Boiled SoybeansBoiled Soybeans no Salt00.220.40.570.250.33NA76.502.400.527.27.3
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0670.075NANANANANA0308NANANA7.2
Pinto BeansRaw Pinto Beans010.31.661.10.67NA74408.9300.37.947.2
Black BeansRaw Black Beans01.280.272.771.270.41NA6290000.37.947.1
Cranberry BeansRaw Cranberry Beans01.060.32.061.060.44NA856000NANA7.1
Adzuki BeansRaw Adzuki Beans1.40.640.313.732.10.5NA882000NANA7.06
Fried TofuTofu, fried1.40.240.0710.140.20.14NA38.30000.057116.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.240.0710.140.20.14NA38.3000NANA6.9
Chickpea flourChickpea flour (besan)2.830.690.152.50.860.7NA6190001.18136.9
Split Green PeasRaw Split Green Peas9.9210.355.11.360.2NA21.302.5500.1722.56.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.380.0520.580.450.052NA5.67000NANA6.5
PeanutsRaw Peanuts00.910.19172.50.49NA3400001206.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.420.181.180.220.067NA14000NANA6.14
Chickpeas Raw Chickpeas 4.250.680.32.22.250.76NA79005.6701.1612.86.1
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1530.0030.36.20.80.095NA006.800.2722.35.75
Soy NutsDry-roasted Soybeans00.611.071.50.670.32NA29106.520NA52.45.6
Roasted SoybeansSoybeans roasted without salt00.140.2120.640.29NA29903.10NANA5.53
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.170.0650.20.320.13NA1150001.334.965.24
PrunesRaw Dehydrated Prunes1250.170.234.250.591.06NA2.83000NANA5
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA4.85
French BeansRaw French Beans00.760.312.951.10.57NA56606.520NANA4.8
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.240.11.50.90.25NA25702.1300.162.44.72
Canned Jumbo OlivesCanned Ripe Jumbo Olives240.00400.0310.0210.017NA002.1302.3424.7
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1.40.180.0330.950.550.13NA20301.40NANA4.45
Canned White BeansBeans, white, mature seeds, canned00.140.0520.160.260.11NA920001.14.14.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.230.0820.820.310.17NA18401.700.043124.17
Carob flourCarob flour1.40.0750.652.70.0670.52NA4100.2800.8904.17
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.40.160.0890.750.410.2NA24401.8400.55.674.1
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.320.0790.750.370.11NA1220001.234.684.04
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.330.0840.390.360.18NA194000NANA4.03
Peanut SpreadLow Sugar Peanut Spread00.160.1723.21.740.67NA20400011.40.854.03
Prune pureePrune puree1420.057NA3.540.61NANANANA6.1NANANA3.97
TamarindsRaw Tamarinds2.830.610.222.750.20.094NA2004.9600.143.973.97
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.060.110.910.0520.055NA3100.430NANA3.9
TempehTempeh00.110.513.740.390.3NA340.11000.5727.43.83
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2550.0210.13.670.730.2NA1401.406.144.43.77
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.220.140.540.190.13NA4100.280NANA3.77
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.30.0910.780.560.13NA20700.570NANA3.74
Seeded RaisinsRaisins, seeded00.160.261.580.0640.27NA4.2507.650NANA3.67
Commercial HummusHummus, commercial1.40.230.181.450.490.21NA680002.232.33.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1.40.290.0780.70.580.14NA29500.5700.42.43.56
Native PersimmonsRaw Native PersimmonsNANANANANANANANA094NANANA3.54
MisoMiso5.670.140.331.30.480.28NA270.11000.01441.53.53
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.270.1510.320.18NA11502.5501.334.963.5
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.230.0780.940.670.11NA213000NANA3.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.230.0780.60.60.23NA1180000.262.833.4
TamariSoy sauce made from soy (tamari)00.0840.225.60.530.28NA25.5000003.37
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.340.0940.920.380.2NA19801.2800.0140.853.35
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.360.0890.810.420.25NA2380001.45.243.26
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed28.30.0110.0852.880.50.077NA4.2509.640NANA3.2
Boiled Kidney BeansBoiled All Types Kidney Beans00.230.0820.820.310.17NA18401.700.043123.15
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drainedNA0.0470.440.660.0580.05NA11.3NA0.43NANA213.1
RowalRaw Rowal27NANANANANANANANA36.6NANANA3.1
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.2100.280.140.071NA2.830000.1803.08
Peanut ButterSmooth Peanut Butter00.150.1518.71.470.78NA49.60008.403.06
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.220.0840.970.380.17NA14501.840NANA3
Cooked TempehTempeh, cooked00.0770.513.030.640.28NA29.80.2000.5727.43
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.350.0840.720.340.098NA2110001.234.682.98
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0110.211.940.220.1NA009.9200.085292.98
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.30.0980.730.340.11NA293000NANA2.96
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.270.0880.450.30.32NA24401.1301.334.962.96
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0680.0680.341.20.12NA12.80000.0143.972.9
Raw Dried FigsFigs, dried, uncooked00.120.120.880.620.15NA12.801.700.5222.88
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.160.09110.610.14NA172000NANA2.83
FuyuSalted and Fermented Tofu00.220.140.540.190.13NA4100.280NANA2.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.20.170.880.260.078NA86.503.8300.883.262.7
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.20.170.880.260.078NA86.503.8300.883.262.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.150.1619.41.60.59NA1300008.930.712.7
Dried Zante CurrantsCurrants, zante, dried5.670.230.22.3NA0.42NA1406.6600.164.682.66
Canned Navy BeansBeans, navy, mature seeds, canned00.20.0780.690.240.15NA8800.9901.14.12.62
MulberriesRaw Mulberries1.40.0410.140.88NA0.071NA8.5051.601.23112.62
Canned Large Lima BeansLima beans, large, mature seeds, canned00.0780.0480.370.370.13NA71000NANA2.57
Soy VermicelliVermicelli, made from soy2.83000NA0NA00000.725.42.57
Vitamins in Top 100 Fruits & Legumes with the highest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in all fruits & legumes , sorted by most amount of Iron per 5 ounces.
Top 5 fruits & legumes with most amount of iron per 5 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto