Dried SpirulinaDried Spirulina Seaweed292.383.67133.480.36NA940100525.528.5
Dried Agar SeaweedSeaweed, agar, dried00.010.220.23.020.3NA580000524.421.4
Dried ChivesFreeze-dried Chives34150.91.55.92.12NA10806600NANA20
SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.854715.7
Morel MushroomsRaw Morel Mushrooms00.0690.212.250.440.14NA9NANA206NANA12
Dried Ancho PeppersPeppers, ancho, dried10220.182.266.423.54NA69020NANA11
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA11
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.610.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers38631.21.27.40.492.22NA229019000411410.4
Dried Pasilla PeppersPeppers, pasilla, dried17880.173.27.181.64.23NA17006.40NANA9.83
Sun-dried TomatoesTomatoes, sun-dried440.530.499.052.10.33NA68039.200.01439.1
Irishmoss SeaweedRaw Irishmoss Seaweed60.0150.470.590.180.069NA1820300.8758.9
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.68.7
Common CowpeasRaw Common Cowpeas30.850.232.081.50.36NA63301.500.3958.27
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.22198.2
Lemon Grass Raw Lemon Grass 00.0650.141.10.050.08NA7502.60NANA8.17
Small White BeansRaw Small White Beans00.740.211.340.730.44NA386000NANA7.73
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.97.63
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.207.6
Dried LeeksFreeze-dried Leeks140.80.43.50.771.2NA36601180NANA7.6
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA7.57
Large Lima BeansRaw Large Lima Beans00.510.21.541.360.51NA3950000.7267.5
Red LentilsRaw Pink Or Red Lentils30.510.111.50.350.4NA20401.70NANA7.4
Dried Goji BerriesGoji berries, driedNANANANANANANANANA48.4NANANA6.8
Pink BeansRaw Pink Beans00.770.191.910.53NA4630000.215.76.77
Mung BeansRaw Mung Beans60.620.232.251.90.38NA62504.800.5196.74
Dried Oriental RadishesRadishes, oriental, dried00.270.683.41.850.62NA2950000.014.56.73
Broadbeans Raw Broadbeans 30.560.332.830.980.37NA42301.400.0596.7
Red Kidney BeansRaw Red Kidney Beans00.610.222.10.780.4NA39404.500.215.66.7
LentilsRaw Lentils20.870.212.62.140.54NA47904.500.4956.5
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.95706.37
Canned Small Ripe OlivesCanned Small Ripe Olives170.00300.0370.0150.009NA000.901.651.46.3
ParsleyFresh Parsley4210.0860.0981.30.40.09NA152013300.7516406.2
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.96.2
Dried PepeaoPepeao, dried00.830.35321.50.95NA16001.40NANA6.14
Sun-dried Chile PeppersSun-dried Hot Chile Peppers13240.0811.28.670.960.81NA51031.403.141086.04
Dried ShallotsFreeze-dried Shallots10.30.111.41.68NA11603900.183.96
Navy BeansRaw Navy Beans00.780.162.20.740.43NA3640NA00.022.55.5
Great Northern BeansRaw Great Northern Beans00.650.241.961.10.45NA48205.300.2265.47
Dried LongansLongans, driedNA0.040.51NANANANA028NANANA5.4
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.95.37
Pigeon Peas Raw Pigeon Peas 10.640.192.971.270.28NA456000NANA5.23
Boiled SoybeansBoiled Soybeans no Salt00.160.290.40.180.23NA5401.700.35195.14
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0470.053NANANANANA0218NANANA5.1
Pinto BeansRaw Pinto Beans00.710.211.170.790.47NA52506.300.215.65.07
Black BeansRaw Black Beans00.90.191.960.90.29NA4440000.215.65
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA5
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA5
Potherb JuteRaw Potherb Jute2780.130.551.260.0720.6NA1230370NANA4.76
Split Green PeasRaw Split Green Peas70.720.243.60.960.14NA1501.800.12164.73
OatsOats00.760.140.961.350.122256000NANA4.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA4.6
PeanutsRaw Peanuts00.640.14121.770.35NA2400008.3304.6
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.94.56
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.64.44
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.30.130.830.160.047NA10000NANA4.33
Chickpeas Raw Chickpeas 30.480.211.541.60.54NA5570400.8294.3
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3274.06
Soy NutsDry-roasted Soybeans00.430.761.060.470.23NA20504.60NA373.95
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum1290.0210.160.720.0420.12NA5002402.51433.74
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.93.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.120.0460.140.230.093NA810000.943.53.7
Boiled BorageBoiled and Drained Borage2190.0590.170.940.0450.088NA10032.50NANA3.64
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.43.62
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.93.6
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.93.6
Boiled SpinachBoiled and Drained Spinach5240.0950.240.490.150.24NA14609.802.084943.57
Green SoybeansRaw Green Soybeans90.440.181.650.150.065NA1650290NANA3.55
PrunesRaw Dehydrated Prunes880.120.1730.420.75NA2000NANA3.52
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA3.52
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0150.224.11.080.044NA2NANA212NANA3.47
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.33.45
French BeansRaw French Beans00.540.222.10.790.4NA39904.60NANA3.4
Jerusalem-artichokesRaw Jerusalem-artichokes10.20.061.30.40.077NA130400.190.13.4
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA3.36
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.170.0731.060.640.18NA18101.500.111.73.33
Canned Jumbo OlivesCanned Ripe Jumbo Olives170.00300.0220.0150.012NA001.501.651.43.32
BorageRaw Borage2100.060.150.90.0410.084NA130350NANA3.3
Potato SkinRaw Potato Skin00.0210.0381.030.30.24NA17011.40NANA3.24
Sprouted LentilsRaw Sprouted Lentils20.230.131.130.580.19NA100016.50NANA3.2
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves800.0680.140.850.0420.2NA250100.961083.2
Boiled Potherb JuteBoiled and Drained Potherb Jute2590.0910.190.890.0720.57NA10403300.71083.14
Young Lima BeansRaw Young Lima Beans100.220.11.470.250.2NA34023.400.325.63.14
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt10.120.0230.670.390.093NA143010NANA3.14
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.43.14
Canned Hearts Of PalmHearts of palm, canned00.0110.0570.440.130.022NA3907.90NANA3.13
Dandelion GreensRaw Dandelion Greens5080.190.260.810.0840.25NA2703503.447783.1
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils20.220.091.20.570.16NA67012.60NANA3.1
MilletRaw Millet00.420.294.70.850.3811.4850000.050.93
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.340.120.70.30.22NA50010NANA3
Canned White BeansBeans, white, mature seeds, canned00.0960.0370.110.190.075NA650000.792.93
Canned Grape LeavesGrape leaves, canned2630.0640.364.54.270.14NA78011.301.8972.98
Tomato PasteCanned Tomato Paste760.060.153.080.140.22NA1202204.311.42.98
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.160.0580.580.220.12NA13001.200.038.42.94
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt10.120.0630.530.290.14NA17201.300.3542.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.230.0560.530.260.077NA860000.873.32.85
Kelp SeaweedRaw Kelp Seaweed60.050.150.470.640.002NA1800300.87662.85
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.240.0590.270.250.13NA137000NANA2.84
TamarindsRaw Tamarinds20.430.151.940.140.066NA1403.500.12.82.8
SpirulinaRaw Spirulina Seaweed30.220.341.20.330.034NA900.900.492.52.8
Vitamins 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 vitamins 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