Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.6
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.5
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.06356
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.6490
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.94
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.8
Irishmoss SeaweedRaw Irishmoss Seaweed2860.59NA35.35721.47NA6232502.782667.74323
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
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1430.24NA323332.8NA1271421NA20881.23355
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.94
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
Baked Potato SkinPotatoes, baked, skin, without salt1353.24NA281712.44NA40122742.7883.31.94188
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.4578
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
ParsleyFresh Parsley5480.59NA24.61980.64NA23021990.42224.25348
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.2
Boiled Potato SkinBoiled Potato Skin no Salt1793.5NA241195.3NA21416151.255.61.75309
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.4
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.94
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1833.5NA23.61473.9NA3252580263.52.02252
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.83281
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
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
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
Potherb JuteRaw Potherb Jute8261NA192540.49NA32922193.5731.83.14348
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
Yeast extract spreadYeast extract spread2660.97NA167141.04NA41383351101341516.6162
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2740.53NA1571.41.4NA17122581.22100.79367
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250
Boiled BorageBoiled and Drained Borage4050.57NA14.42261.53NA21819493.573490.87365
Boiled SpinachBoiled and Drained Spinach5400.69150143453.7NA22218505.952783362
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.93268
Chanterelle MushroomsRaw Chanterelle Mushrooms59.51.4NA13.851.61.14NA22620088.7335.72.8357
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.95137
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
Jerusalem-artichokesRaw Jerusalem-artichokes55.60.56NA13.567.50.24NA31017032.78160.48310
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276
BorageRaw Borage3690.52NA132061.4NA21018653.573180.79369
Potato SkinRaw Potato Skin1191.68NA13912.4NA15116391.239.71.4331
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1710.53NA12.71511.4NA31417383.5731.80.79367
Boiled Potherb JuteBoiled and Drained Potherb Jute8371NA12.52460.49NA28621833.5743.73.14346
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.1279
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275
Canned Hearts Of PalmHearts of palm, canned2300.53NA12.41515.53NA2587032.7816914.56358
Dandelion GreensRaw Dandelion Greens7420.68NA12.31431.36NA262157623021.63340
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils55.61.34NA12.31392NA60711272.439.76.35273
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.06221
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.45278
Canned Grape LeavesGrape leaves, canned11477.3NA1255.61.15NA1351153.57113231.6302
Tomato PasteCanned Tomato Paste1431.45NA121671.2NA3294024212342.5292
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
Kelp SeaweedRaw Kelp Seaweed6670.52NA11.34800.79NA1673532.789254.9324
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
SpirulinaRaw Spirulina Seaweed47.62.37NA1175.40.74NA43.75042.783890.79360
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.6282
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2060.35NA10.82141.96NA39725645.563292.74230
SpinachRaw Spinach3930.52NA10.83143.56NA19422153.973142.1363
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1871.88NA10.63211.85NA55262111210563.1214
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
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.66291
Minerals in Top 100 Vegetables & Legumes with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all vegetables & legumes , sorted by most amount of Iron per 14 ounces.
Top 5 vegetables & legumes with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms