Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.88127
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
NattoNatto3080.95NA121632.17NA247103312.59.924.378
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated510.085NA11.41191NA45.4507NA7460.44127
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.83
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
Baked Potato SkinPotatoes, baked, skin, without salt481.16NA9.98610.87NA1438120.9929.80.6967
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328
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
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.5124
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8
Boiled Potato SkinBoiled Potato Skin no Salt63.81.24NA8.642.51.9NA76.55770.43200.62110
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt65.21.25NA8.452.41.4NA1169210.7122.70.7290
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.44100
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
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
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7
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
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.6
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.6
Potherb JuteRaw Potherb Jute2950.36NA6.75910.17NA1187921.2811.31.1124
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.0498
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.0495
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911
Yeast extract spreadYeast extract spread950.35NA5.732550.37NA14729773947915.9458
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.76
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum980.19NA5.325.50.5NA618070.43750.28131
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.4
Boiled BorageBoiled and Drained Borage1450.2NA5.1680.80.55NA786961.281250.31130
Boiled SpinachBoiled and Drained Spinach1930.2553.65.061231.33NA79.46612.13991.08129
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.81127
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.1349
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3
Jerusalem-artichokesRaw Jerusalem-artichokes200.2NA4.8240.085NA1116080.995.670.17111
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.899
BorageRaw Borage1320.18NA4.6873.70.49NA756661.281130.28132
Potato SkinRaw Potato Skin42.50.6NA4.632.60.85NA545850.43140.5118
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves610.19NA4.54540.5NA1126211.2811.30.28131
Boiled Potherb JuteBoiled and Drained Potherb Jute2990.36NA4.45880.17NA1027801.2815.61.1124
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.1100
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.8498
Canned Hearts Of PalmHearts of palm, canned82.20.19NA4.44541.98NA922510.996041.63128
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.58121
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.179
Canned White BeansBeans, white, mature seeds, canned1030.33NA4.2472.30.73NA1296442.274821.699
Canned Grape LeavesGrape leaves, canned4102.6NA4.22200.41NA48411.2840440.57108
Tomato PasteCanned Tomato Paste510.52NA4.2259.50.43NA11814377.583.60.89104
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.595
Carob flourCarob flour4930.81NA4.1776.50.72NA11211727.549.61.35.07
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.3
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt780.38NA4.0469.50.46NA2156141.74.251.0893
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.74116
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.6
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.74
SpirulinaRaw Spirulina Seaweed170.85NA3.95270.26NA15.61800.991390.28129
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.35101
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans73.70.12NA3.8476.50.7NA14291621180.9882.2
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.75130
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.6
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained66.60.67NA3.81150.66NA19722184.253771.176.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.2399
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt59.50.32NA3.741390.69NA2574473.977.11.5398
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.95104
Minerals in Top 100 Vegetables & Legumes with the highest Iron content per 5 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 5 ounces.
Top 5 vegetables & legumes with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms