Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
Canned Small Ripe OlivesCanned Small Ripe Olives3791.1NA2717.20.086NA1334.53.8831680.95345
MulberriesRaw Mulberries4530.7NA21.5209NANA44222566.981161.41020
Canned Jumbo OlivesCanned Ripe Jumbo Olives5801.4NA20.524.70.12NA18.555.65.5645371.36521
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids1530.97NA1983.31.06NA13913610970.971249
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.814
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
RoselleRaw Roselle2194NANA15520NANA3782122NA61.2NA883
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.34182
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.47300
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.52296
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Seedless Raspberries PureeRaspberries, puree, seedless1710.83NA131834.2NA2442061NA48.82.21094
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu661NANA13NANANANANANA288NA746
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.2
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.45496
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids1250.7NA12.3750.49NA22513381.25750.631111
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.2264
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.92253
ElderberriesRaw Elderberries2600.42NA1134.2NANA26719184.1410.75547
Acerola JuiceRaw Acerola Juice2171.87NA11261NANA19621092.1765.22.172050
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.56302
Frozen StrawberriesStrawberries, frozen, unsweetened2290.7NA10.71574.14NA18621141028.61.861285
CarissaRaw Carissa88.71.7NA10.6129NANA56.52097NA24NA679
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.97416
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.97416
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.13303
LemonRaw Lemons Without Peel4480.64NA10.31380.52NA27623796.934.51.031534
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drained88.8NANA10.32810.7NA65.4215NA4.670.56330
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
LimesRaw Limes5501.1NA101000.13NA30017006.6733.31.831471
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu876NANA9.94NANANANANANA194NA487
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
RowalRaw Rowal67.64.77NA9.91440.7NA234590NA181.94322
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Native PersimmonsRaw Native Persimmons106NANA9.84NANANA1021220NA3.94NA254
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Dried Goji BerriesGoji berries, dried272NANA9.74NANANANANANA427NA10.7
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1000NANA9.66NANANANANANA148NA469
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245
Dried LongansLongans, dried78.71.4NA9.4480.40.43NA3431150NA840.3830.8
GroundcherriesRaw Groundcherries85NANA9.43NANANA377NANANANA806
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1120.41NA9.06NA55.3NA12138608.90.6936
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.4477
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.4477
Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.05750
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids66.70.45NA8.8400.49NA66.7633NA46.70.47531
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1601NANA8.8NANANA818NANA27NA571
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1337NANA8.7NANANA701NANA38NA445
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar58.40.76NA8.584.40.64NA24720781.3131.17507
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed600.76NA8.586.50.64NA2482083NA151.2233
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked58.60.76NA8.5880.64NA24920841.0514.61.266.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked58.50.76NA8.4887.70.64NA2492078NA15.41.211.5
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345
Canned Prune JuicePrune juice, canned84.50.484248.3991.06NA17619444.23281.48572
Passion-fruit, PurpleRaw Passion-fruit, Purple620.44NA8.25149NANA35117943.11440.52376
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.4312
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1125NANA8.13NANANANANANA144NA525
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.8
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.22432
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249
Minerals in Top 100 Fruits & Legumes with the highest Iron content per 500 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 500 calories.
Top 5 fruits & legumes with most amount of iron per 500 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Natto