Dried SpirulinaDried Spirulina Seaweed413.375.2184.930.52NA133014.307.13640.4
Dried Agar SeaweedSeaweed, agar, dried00.0140.310.294.30.43NA8220007.134.630.3
Dried ChivesFreeze-dried Chives48411.282.138.3632.83NA15309360NANA28.3
SoybeansRaw Soybeans1.41.241.232.31.120.53NA53208.501.266.622.3
Morel MushroomsRaw Morel Mushrooms00.0980.293.20.620.19NA12.8NANA292NANA17.3
Dried Ancho PeppersPeppers, ancho, dried14490.253.29.082.825NA9802.830NANA15.5
MothbeansRaw Mothbeans2.830.80.133.972.20.52NA92005.670NANA15.4
White BeansRaw White Beans00.620.210.681.040.45NA5500000.37.9414.8
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers54761.71.710.50.693.15NA3250269305.6716214.7
Dried Pasilla PeppersPeppers, pasilla, dried25340.244.53102.256NA24109.070NANA14
Sun-dried TomatoesTomatoes, sun-dried62.40.750.69132.960.47NA96055.600.0146113
Irishmoss SeaweedRaw Irishmoss Seaweed8.50.0210.660.840.250.098NA25804.2501.237.112.6
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
Lemon Grass Raw Lemon Grass 00.0920.191.560.0710.11NA10603.70NANA11.6
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated69.50.0850.270.65NA0.043NA32.60.384.9621.30.95NA11.4
Small White BeansRaw Small White Beans01.050.291.91.030.62NA547000NANA11
Dried LeeksFreeze-dried Leeks201.130.574.961.11.7NA51901670NANA10.8
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
Baked Potato SkinPotatoes, baked, skin, without salt1.40.170.154.341.20.87NA3101900.0572.49.98
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
Dried Oriental RadishesRadishes, oriental, dried00.380.964.82.620.88NA4180000.0146.389.54
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
ParsleyFresh Parsley5970.120.141.860.570.13NA215018901.0623258.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.810.312.431.80.46NA5670000.998.368.77
Dried PepeaoPepeao, dried01.170.54.2530.51.35NA227020NANA8.7
Boiled Potato SkinBoiled Potato Skin no Salt00.0450.0511.730.510.34NA1407.370NANA8.6
Sun-dried Chile PeppersSun-dried Hot Chile Peppers18770.111.712.31.361.15NA72.3044.504.451538.56
Dried ShallotsFreeze-dried Shallots1.40.430.141.422.37NA164055.300.265.538.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.10.113.150.840.7NA24021.70NANA8.4
Soy CheeseSoybean, curd cheese2.8300.20.710.160.099NA310000.856.527.94
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
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
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
Potherb JuteRaw Potherb Jute3940.190.771.80.10.85NA174052.40NANA6.75
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
Yeast extract spreadYeast extract spread033251816.520NA53670.7100005.73
Soy NutsDry-roasted Soybeans00.611.071.50.670.32NA29106.520NA52.45.6
Roasted SoybeansSoybeans roasted without salt00.140.2120.640.29NA29903.10NANA5.53
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum1830.030.231.020.060.17NA7103403.542025.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.170.0650.20.320.13NA1150001.334.965.24
Boiled BorageBoiled and Drained Borage3100.0840.231.330.0640.12NA140460NANA5.16
Boiled SpinachBoiled and Drained Spinach7430.130.330.690.210.34NA20701402.957005.06
Green SoybeansRaw Green Soybeans12.80.620.252.340.210.092NA2340410NANA5.03
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0210.35.81.530.062NA2.83NANA301NANA4.9
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA4.85
French BeansRaw French Beans00.760.312.951.10.57NA56606.520NANA4.8
Jerusalem-artichokesRaw Jerusalem-artichokes1.40.280.0851.840.560.11NA18.405.6700.270.144.8
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.240.11.50.90.25NA25702.1300.162.44.72
BorageRaw Borage2980.0850.211.280.0580.12NA18.4049.60NANA4.68
Potato SkinRaw Potato Skin00.030.0541.460.430.34NA240160NANA4.6
Sprouted LentilsRaw Sprouted Lentils2.830.320.181.60.820.27NA142023.40NANA4.55
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1130.0960.191.20.060.28NA35.401.401.361534.54
Boiled Potherb JuteBoiled and Drained Potherb Jute3670.130.271.260.10.81NA147046.800.991534.45
Young Lima BeansRaw Young Lima Beans140.310.152.10.350.29NA4803300.457.944.45
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1.40.180.0330.950.550.13NA20301.40NANA4.45
Canned Hearts Of PalmHearts of palm, canned00.0160.0810.620.180.031NA55.30110NANA4.44
Dandelion GreensRaw Dandelion Greens7200.270.371.140.120.36NA38.3049.604.8811034.4
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2.830.310.131.70.810.23NA950180NANA4.4
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.480.170.990.430.3NA7101.40NANA4.25
Canned White BeansBeans, white, mature seeds, canned00.140.0520.160.260.11NA920001.14.14.24
Canned Grape LeavesGrape leaves, canned3730.0910.526.46.050.19NA11101602.541384.22
Tomato PasteCanned Tomato Paste1080.0850.224.360.20.31NA1703106.1164.22
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
Kelp SeaweedRaw Kelp Seaweed8.50.0710.210.670.910.003NA25504.2501.23944.04
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
SpirulinaRaw Spirulina Seaweed4.250.310.481.70.460.048NA12.801.2800.693.543.95
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.060.110.910.0520.055NA3100.430NANA3.9
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.390.150.90.370.27NA4800.990NANA3.84
SpinachRaw Spinach6650.110.271.030.0920.286.0227504002.886843.84
TempehTempeh00.110.513.740.390.3NA340.11000.5727.43.83
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained910.270.545.150.680.45NA32.601440NANA3.8
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
Grape LeavesRaw Grape Leaves19500.0570.53.350.330.57NA118015.702.831543.73
Vitamins in Top 100 Vegetables & Legumes with the highest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in all vegetables & legumes , sorted by most amount of Iron per 5 ounces.
Top 5 vegetables & legumes with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms