SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.111
Dried Goji BerriesGoji berries, dried269NANA9.64NANANANANANA422NA10.6
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked540.7NA7.880.80.59NA2301915NA141.110.6
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.13120
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.6
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked39.70.52NA5.7559.50.43NA16914120.719.920.8145
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3
Carob flourCarob flour4930.81NA4.1776.50.72NA11211727.549.61.35.07
TamarindsRaw Tamarinds1050.12NA3.97130NANA1608901.8439.70.1444.5
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.2399
Native PersimmonsRaw Native Persimmons38.3NANA3.54NANANA37439NA1.4NA91
RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538
Raw Dried FigsFigs, dried, uncooked2300.41NA2.88960.72NA959640.85140.7842.6
Dried Zante CurrantsCurrants, zante, dried1250.42NA2.66510.49NA14011010.99610.5225
MulberriesRaw Mulberries55.30.085NA2.6225.5NANA542750.85140.17124
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.6
ElderberriesRaw Elderberries540.086NA2.277.1NANA55.33970.858.50.16113
Passion-fruit, PurpleRaw Passion-fruit, Purple170.12NA2.2741NANA964930.8539.70.14103
Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.38116
RoselleRaw Roselle305NANA2.172.3NANA52.4295NA8.5NA123
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked200.27NA222.70.13NA546381.841230.2845
CarissaRaw Carissa15.60.3NA1.8622.7NANA9.92369NA4.25NA119
KiwanoHorned melon18.40.028NA1.656.70.055NA52.4174NA2.830.68126
Deglet Noor DatesDates, deglet noor55.30.29NA1.45610.37NA889304.252.830.4129
Red CurrantsRaw Red And White Currants46.80.15NA1.418.40.26NA62.43900.851.40.33119
GroundcherriesRaw Groundcherries12.8NANA1.4NANANA56.7NANANANA121
Dried PlumsRaw Dried Plums610.45.671.3580.42NA9810380.432.830.6244
Sweetened Dried BlueberriesBlueberries, dried, sweetened270.23NA1.2825.5NANA513030.854.250.6921
Medjool DatesDates, medjool910.51NA1.2876.50.42NA88987NA1.40.6230.2
KumquatsRaw Kumquats880.13NA1.228.30.19NA272640140.24115
Frozen BoysenberriesBoysenberries, frozen, unsweetened38.30.11NA1.222.70.78NA38.31970.281.40.31122
Frozen BlackberriesBlackberries, frozen, unsweetened410.17NA1.13311.73NA42.51980.571.40.35117
Lemon PeelRaw Lemon Peel1900.13NA1.1321.3NANA172270.998.50.35116
Orange PeelRaw Orange Peel2280.13NA1.1331NANA29.83011.44.250.35103
Oranges with Peel Raw Oranges with Peel 990.081NA1.1320NANA312780.992.830.16117
SapodillaRaw Sapodilla29.80.12NA1.1317NANA172740.85170.14111
Mamey SapoteRaw Mamey Sapote25.50.3NA1.115.60.29NA37644NA9.920.2792
Frozen RaspberriesRed Frozen Raspberries340.13NA1.0832.60.86NA42.5261NA5.670.44120
Green PlantainsRaw Green Plantains2.830.16NA1.06580.15NA44611NA2.830.2686.6
Frozen StrawberriesStrawberries, frozen, unsweetened22.70.069NA1.0615.60.41NA18.42100.992.830.18128
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Custard-appleRaw Custard-apple42.5NANA125.5NANA29.8541NA5.67NA101
Mammy-appleRaw Mammy-apple15.60.12NA0.9922.7NANA15.666.60.8521.30.14122
QuincesRaw Quinces15.60.18NA0.9911.3NANA242790.855.670.057119
RaspberriesRaw Raspberries35.40.13NA0.98310.95NA412140.281.40.6122
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened21.30.15NA0.9218.40.92NA241620.431.40.26103
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt249NANA0.91NANANANANANA21.3NA111
SILK Strawberry soy yogurtSILK Strawberry soy yogurt249NANA0.91NANANANANANA21.3NA109
BlackberriesRaw Blackberries410.23NA0.8828.30.92NA312300.571.40.75125
LemonRaw Lemons Without Peel370.052NA0.8511.30.043NA22.71960.572.830.085126
LimesRaw Limes46.80.092NA0.858.50.011NA25.51450.572.830.16125
SoursopRaw Soursop200.12NA0.8529.8NANA38.33940.85200.14115
Sugar-applesRaw Sugar-apples340.12NA0.8529.8NANA45.43500.8512.80.14104
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries15.60.028NA0.849.920.35NA18.41390.994.250.085104
AvocadosRaw Avocados170.279.920.78410.2NA73.76870.579.920.91104
Yellow PlantainsRaw Yellow Plantains4.250.1NA0.78510.2NA45.46902.135.670.2792
BreadfruitRaw Breadfruit240.12NA0.7735.40.085NA42.56950.852.830.17100
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened18.40.13NA0.7512.80.081NA22.717601.40.14124
Acerola JuiceRaw Acerola Juice140.12NA0.7117NANA12.81370.144.250.14134
JujubeRaw Jujube29.80.1NA0.68140.12NA32.6354NA4.250.071110
DurianRaw or Frozen Durian8.50.29NA0.6142.50.46NA55.3618NA2.830.492
StrawberriesRaw Strawberries22.70.0686.240.5818.40.55NA342170.571.40.2129
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened12.80.14NA0.57141.5NA5.671420.142.830.16109
ApricotsRaw Apricots18.40.11NA0.55140.11NA32.63670.141.40.28122
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened8.50.055NA0.552.830.37NA9.92850.281.40.085110
Sweetened Dried CranberriesCranberries, dried, sweetened12.80.089NA0.555.670.26NA11.369.50.857.10.1422.4
Minerals in Top 100 Raw Fruits & Legumes with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in raw fruits & legumes , sorted by most amount of Iron per 5 ounces.
Top 5 raw fruits & legumes with most amount of iron per 5 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Raw Common Cowpeas