SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.7
NattoNatto8612.65NA344566.06NA69128933527.812218
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.4
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.6
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.331
Dried Goji BerriesGoji berries, dried754NANA27NANANANANANA1183NA29.8
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.8
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5
Canned Small Ripe OlivesCanned Small Ripe Olives3491NA25160.079NA1231.83.5729170.87317
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.83281
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1511.96NA222261.64NA6435362NA39.73.129.8
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Dried LongansLongans, dried1793.2NA21.41830.98NA7782612NA1910.8770
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.18336
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.56248
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2500.92NA20.2NA123NA2708610201.5580
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.7
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.449
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.3
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.9201
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.9201
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA12623358332541141
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.5
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.7267
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1111.44NA161671.2NA4723953227.82.26126
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250
PrunesRaw Dehydrated Prunes2862.43NA142541.24NA4454199NA202.9816
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.95137
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276
Canned Jumbo OlivesCanned Ripe Jumbo Olives3730.9NA13160.079NA1235.73.5729170.87335
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.45278
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.25266
Carob flourCarob flour13812.27NA11.72142NA3143282211393.6514.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.76123261
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.66
Prune pureePrune puree123NANA11NANANA2863382NA91NA119
TamarindsRaw Tamarinds2940.34NA11365NANA44824925.161110.4125
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.6282
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2181.36NA10.61270.93NA28246128.7339.71.55123
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.23277
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.3273
Seeded RaisinsRaisins, seeded1111.2NA10.31191.06NA29832742.41110.7165.8
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.7228
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.1278
Native PersimmonsRaw Native Persimmons107NANA9.92NANANA1031230NA3.97NA256
MisoMiso2261.67NA9.91913.4NA63183327.81479610171
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.2250
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.532102.32NA504159219.4124.1267
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt67.50.938.739.51712.05NA4412016187.943.77277
TamariSoy sauce made from soy (tamari)79.40.54NA9.451592NA5168413.18221701.7262
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.1253
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2061.08NA9.132582.17NA65520165.567.943.8243
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed63.50.8NA8.97910.67NA2622199NA161.27246
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.97266
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained75.4NANA8.73249.13NA55.6183NA3.970.48280
RowalRaw Rowal59.54.2NA8.731270.62NA206520NA161.7283
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated990.32NA8.6120.4NA12739.731.439.71.6353.3
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.15
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2700.98NA8.451982.06NA655155216.37.943.5274
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.23236
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.45261
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked1351.47NA8.331311.3NA23421150.79241.55106
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1980.92NA8.31981.47NA53615365.163.974.52257
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1830.878.738.31981.8NA583173024.63.973.9250
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.25327
Raw Dried FigsFigs, dried, uncooked6431.14NA8.062702.02NA26626992.439.72.2119
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1111.2NA7.942062.27NA66721114.7631.87.03263
FuyuSalted and Fermented Tofu1831.5NA7.862064.66NA29029868.7114036.2278
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1390.76NA7.541390.92NA42912225.1615242.14300
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1390.76NA7.541390.92NA42912225.165482.14300
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.52
Dried Zante CurrantsCurrants, zante, dried3491.2NA7.461431.37NA39330842.781711.4770
Canned Navy BeansBeans, navy, mature seeds, canned1870.83NA7.341871.5NA53211432313343.06280
MulberriesRaw Mulberries1550.24NA7.3471.4NANA1517702.439.70.48348
Canned Large Lima BeansLima beans, large, mature seeds, canned83.30.71NA7.21551.44NA2948731813342.58306
Soy VermicelliVermicelli, made from soy2187.6NA7.27.94NANA79.412107161747.2
Minerals in Top 100 Fruits & Legumes with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all fruits & legumes , sorted by most amount of Iron per 14 ounces.
Top 5 fruits & legumes with most amount of iron per 14 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto