Dried SpirulinaDried Spirulina Seaweed120061NA285195019NA11801363072104802046.8
Dried Agar SeaweedSeaweed, agar, dried62506.1NA214770043NA520112507410205886.8
Dried ChivesFreeze-dried Chives81306.86NA200640013.5NA5180296009470051.220
SoybeansRaw Soybeans277016.6NA157280025NA704017970178204985.4
Morel MushroomsRaw Morel Mushrooms4306.25NA1221905.87NA194041102221020.3896
Dried Ancho PeppersPeppers, ancho, dried6105.1NA109113012.8NA2010241102943014226
MothbeansRaw Mothbeans15006.88NA109381018NA489011910823001997
White BeansRaw White Beans24009.84NA104190018NA30101795012816036.7113
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers134014NA104188019NA3270317003719302420
Dried Pasilla PeppersPeppers, pasilla, dried9704.23NA98130016NA2670222203289014148
Sun-dried TomatoesTomatoes, sun-dried110014.2NA91194018.5NA35603427055107020146
Irishmoss SeaweedRaw Irishmoss Seaweed7201.5NA8914403.7NA1570630767019.5813
Black Turtle BeansRaw Black Turtle Beans160010NA87160010NA440015000329022110
NattoNatto21706.67NA86115015.3NA17407290887030.3550
Common CowpeasRaw Common Cowpeas11008.45NA82.7184015.3NA4240111209016033.7120
Kidney BeansRaw All Types Kidney Beans14309.6NA82140010.2NA4070140603224028118
Lemon Grass Raw Lemon Grass 6502.66NA81.760052.2NA1010723076022.3706
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated3600.6NA80.78407.1NA3203580NA52603.1896
Small White BeansRaw Small White Beans17306.35NA77.3183012.8NA44501542012812028117
Dried LeeksFreeze-dried Leeks36006.57NA76161026.3NA346024000573506.620
Mungo BeansRaw Mungo Beans13809.8NA75.7267015.3NA379098308238033.5108
Large Lima BeansRaw Large Lima Beans8107.4NA75224016.7NA3850172407218028.3102
Red LentilsRaw Pink Or Red Lentils48013NA7459017NA294066800703678.2
Baked Potato SkinPotatoes, baked, skin, without salt3408.17NA70.44306.16NA1010573072104.9473
Pink BeansRaw Pink Beans13008.1NA67.7182013.8NA4150146401308025.5101
Mung BeansRaw Mung Beans13209.4NA67.4189010.4NA367012460821502791
Dried Oriental RadishesRadishes, oriental, dried629016.3NA67.317005.4NA2040349407278021.3197
Broadbeans Raw Broadbeans 10308.24NA67192016.3NA4210106208213031.4110
Red Kidney BeansRaw Red Kidney Beans83072267138011NA4060135903212028118
LentilsRaw Lentils3507.54NA6547014NA2810677016032.782.6
Soy FlourRaw Full-fat Soy Flour206029NA63.7429022.831404940251507513039.251.6
ParsleyFresh Parsley13801.5NA625001.6NA5805540156010.7877
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans8106.65NA62188017NA3700140307013026121
Dried PepeaoPepeao, dried113050.7NA61.4146011.5NA1160708045370075.2111
Boiled Potato SkinBoiled Potato Skin no Salt4508.78NA60.730013.4NA540407031404.4778
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4502.28NA60.48808.2NA159018700359101071.5
Dried ShallotsFreeze-dried Shallots18304.25NA60104014NA2960165005759019.320
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt4608.8NA59.43709.8NA820650051605.1635
Soy CheeseSoybean, curd cheese18803.8NA5622808.9NA2220199016820017709
Navy BeansRaw Navy Beans14708.34NA55175014NA4070118501105036.5121
Great Northern BeansRaw Great Northern Beans17508.37NA54.7189014.2NA44701387012914023107
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate35001.93NA53.63006.05NA970121089708846
Pigeon Peas Raw Pigeon Peas 130010.6NA52.3183018NA3670139208217027.6106
Boiled SoybeansBoiled Soybeans no Salt10204.07NA51.48608.24NA24505150731011.5626
Pinto BeansRaw Pinto Beans11308.93NA50.7176011.5NA41101393027912023113
Black BeansRaw Black Beans12308.4NA50.2171010.6NA352014830325036.5110
Cranberry BeansRaw Cranberry Beans12707.94NA5015609.2NA3720133201276036.3124
Adzuki BeansRaw Adzuki Beans66011NA49.8127017.3NA381012540315050.4134
Fried TofuTofu, fried37203.98NA48.760015NA2870146028516020505
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate96103.98NA48.795015NA2870146028516020505
Chickpea flourChickpea flour (besan)4509.1NA48.6166016NA318084608364028103
Potherb JuteRaw Potherb Jute20802.55NA47.66401.23NA83055909807.9877
Split Green PeasRaw Split Green Peas4608.1NA47.363012NA33408520107503587
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4003.4NA45.88204.82NA12003370287028.5691
PeanutsRaw Peanuts92011.4NA45.8168019.3NA376070507218032.765
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt14207.73NA43.354012NA153028002913014.4672
Chickpeas Raw Chickpeas 5706.56NA4379021.3NA25207180024027.676.8
Yeast extract spreadYeast extract spread6702.45NA40.418002.6NA1040210002763380042409
Soy NutsDry-roasted Soybeans140010.8NA39.5228022NA6490136401932047.78
Roasted SoybeansSoybeans roasted without salt13808.28NA39145021.6NA3630147001914031.419.5
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum6901.33NA37.41803.55NA430569035302925
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt9002.87NA376306.36NA11305610136014631
Boiled BorageBoiled and Drained Borage10201.43NA36.45703.85NA550491098802.2919
Boiled SpinachBoiled and Drained Spinach13601.7437835.78709.35NA5604660157007.6912
Green SoybeansRaw Green Soybeans19701.28NA35.56505.47NA19406200151509.9675
Chanterelle MushroomsRaw Chanterelle Mushrooms1503.53NA34.71302.86NA570506022907.1899
FalafelHome prepared Falafel5402.58NA34.28206.9NA1920585010294015346
French BeansRaw French Beans18604.4NA34188012NA30401316012918019108
Jerusalem-artichokesRaw Jerusalem-artichokes1401.4NA341700.6NA78042907401.2780
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1902.5NA33.33604.94NA18003690282012.7696
BorageRaw Borage9301.3NA335203.5NA530470098002930
Potato SkinRaw Potato Skin3004.23NA32.42306NA380413031003.5833
Sprouted LentilsRaw Sprouted Lentils2503.52NA323705.06NA17303220611015673
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves4301.33NA323803.55NA79043809802925
Boiled Potherb JuteBoiled and Drained Potherb Jute21102.55NA31.46201.23NA720550091107.9872
Young Lima BeansRaw Young Lima Beans3403.18NA31.458012NA1360467018807.8702
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt301.64NA31.410405.27NA15003040281005.9692
Canned Hearts Of PalmHearts of palm, canned5801.33NA31.338014NA65017707426011.5902
Dandelion GreensRaw Dandelion Greens18701.7NA313603.42NA660397057604.1856
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1403.37NA313505NA15302840610016687
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans5800.98NA306005.46NA11707560159207.7558
Canned White BeansBeans, white, mature seeds, canned7302.32NA305105.15NA910454016340011701
Canned Grape LeavesGrape leaves, canned289018.4NA301402.9NA3402909285304761
Tomato PasteCanned Tomato Paste3603.65NA304203.02NA83010140535906.3735
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2802.42NA29.44504.77NA14204030122010.7669
Carob flourCarob flour34805.7NA29.45405.1NA7908270533509.235.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4903.52NA2948010.3NA16802910377015.3602
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5502.7NA28.54903.27NA1520433012307.6657
Kelp SeaweedRaw Kelp Seaweed16801.3NA28.512102NA4208907233012.3816
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt7301.5NA28.46805.1NA16904630132011632
Peanut SpreadLow Sugar Peanut Spread7207.6NA28.4164019.8NA350081809129203519.3
SpirulinaRaw Spirulina Seaweed1205.97NA281901.86NA110127079802907
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34503.28NA27.553010.5NA231014601682016.6711
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans5200.88NA275404.93NA10006460148306.9580
SpinachRaw Spinach9901.3NA277908.97NA4905580107905.3914
TempehTempeh11105.6NA2781013NA2660412009011.4597
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained4704.73NA278104.66NA1390156503026607.8538
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate68303.78NA26.658012NA1900237017414015.7698
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4202.25NA26.49804.87NA18103150285011688
Grape LeavesRaw Grape Leaves36304.15NA26.395028.6NA91027209906.7733
Minerals in Top 100 Vegetables & Legumes with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all vegetables & legumes , sorted by most amount of Iron per 1 kilogram.
Top 5 vegetables & legumes with most amount of iron per 1 kilogram are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms