Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.16334
Canned Small Ripe OlivesCanned Small Ripe Olives2280.65NA16.210.30.052NA7.7620.72.3319010.57207
MulberriesRaw Mulberries2720.42NA13126NANA26513534.269.80.84612
Canned Jumbo OlivesCanned Ripe Jumbo Olives3480.84NA12.3150.074NA1133.33.3327220.81312
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.15330
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids920.58NA11.4500.63NA83.3817058.30.58749
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
RoselleRaw Roselle1316NANA9.06312NANA2271273NA36.7NA530
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.742109
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.94137
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.3180
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.5178
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Seedless Raspberries PureeRaspberries, puree, seedless1020.5NA7.91102.5NA1461237NA29.31.3656
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu397NANA7.78NANANANANANA173NA448
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.87298
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids750.42NA7.35450.29NA1358030.75450.38666
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.53158
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.75152
ElderberriesRaw Elderberries1560.25NA6.5820.5NANA16011512.4724.70.45328
Acerola JuiceRaw Acerola Juice1301.12NA6.52157NANA11712651.3391.31230
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.34181
Frozen StrawberriesStrawberries, frozen, unsweetened1370.42NA6.43942.5NA11112696171.1771
CarissaRaw Carissa53.21NA6.3477.4NANA341258NA14.5NA407
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.8249
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.8249
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.48182
LemonRaw Lemons Without Peel2690.38NA6.282.80.31NA16614284.1420.70.62920
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.2319
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained53.3NANA6.17176.45NA39.3129NA2.80.34198
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.3134
LimesRaw Limes3300.65NA6600.08NA18010204201.1883
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu526NANA5.96NANANANANANA116NA292
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
RowalRaw Rowal40.52.86NA5.9586.50.42NA141354NA111.16193
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Native PersimmonsRaw Native Persimmons63.8NANA5.9NANANA61.4732NA2.36NA152
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Dried Goji BerriesGoji berries, dried163NANA5.85NANANANANANA256NA6.45
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.82
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu600NANA5.8NANANANANANA88.6NA281
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.43147
Dried LongansLongans, dried47.20.85NA5.6648.30.26NA206690NA50.30.2318.5
GroundcherriesRaw Groundcherries51NANA5.66NANANA226NANANANA483
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.04
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.3311
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.15429
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried67.30.25NA5.43NA33NA72.623205.340.4221.6
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.24175
Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.256
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.256
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.05286
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.05286
Red CurrantsRaw Red And White Currants1770.57NA5.3669.61NA23614733.25.361.23450
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids400.27NA5.3240.29NA40380NA280.28318
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm961NANA5.27NANANA491NANA16.2NA343
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.36158
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm802NANA5.2NANANA421NANA23NA267
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.2131
OkaraOkara3160.79NA5.131031.6NA2378414235.52.2322
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar350.46NA5.150.60.38NA14812470.787.80.7304
Frozen BoysenberriesBoysenberries, frozen, unsweetened1620.48NA5.1963.3NA1628341.261.32515
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed360.46NA5.1520.38NA1491250NA9.020.72140
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked350.46NA5.152.70.38NA14912500.638.80.7240
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked350.46NA5.152.60.38NA1501247NA9.230.726.92
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.2137
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.37207
Canned Prune JuicePrune juice, canned50.70.292545590.64NA10611662.54170.89343
Passion-fruit, PurpleRaw Passion-fruit, Purple370.27NA4.9589.7NANA21010761.8686.60.31226
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.04187
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu675NANA4.88NANANANANANA86.3NA315
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.93259
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.55149
Minerals in Top 100 Fruits & Legumes with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all fruits & legumes , sorted by most amount of Iron per 300 calories.
Top 5 fruits & legumes with most amount of iron per 300 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Natto