Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.717
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.2
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.3722
NattoNatto4311.32NA172283.03NA345144717.5146109
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.7
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.3
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated71.40.12NA161671.4NA63.5710NA10440.62178
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.2
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.97
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.4
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.620
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.5
Baked Potato SkinPotatoes, baked, skin, without salt67.51.62NA1485.31.22NA20011371.441.70.9794
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.0620
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.318
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.8
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.3
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.4
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.2
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.1624
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Boiled Potato SkinBoiled Potato Skin no Salt89.31.74NA1259.52.66NA1078080.627.80.87154
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.0214
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt911.75NA11.873.41.94NA16312900.9931.81126
Soy CheeseSoybean, curd cheese3730.75NA114521.76NA44139533.339.73.4141
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.2424
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate6950.38NA10.659.51.2NA19224017.7141.6168
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.4821
Boiled SoybeansBoiled Soybeans no Salt2020.81NA10.21711.64NA486102214.522.3124
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.5
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.2422
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.6
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.7
Fried TofuTofu, fried7380.79NA9.661192.97NA57029056.631.83.95100
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate19070.79NA9.661892.97NA57029056.631.83.95100
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.4
Potherb JuteRaw Potherb Jute4130.51NA9.451270.24NA16511091.8161.57174
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt79.40.68NA9.11630.96NA2386695.56145.66137
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.513
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.86133
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2
Yeast extract spreadYeast extract spread1330.49NA83570.52NA206416754.867078.381
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.87
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum1370.26NA7.4235.70.7NA85.311290.61050.4184
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.74125
Boiled BorageBoiled and Drained Borage2020.28NA7.221130.76NA1099741.81750.44182
Boiled SpinachBoiled and Drained Spinach2700.35757.11731.86NA1119252.981391.5181
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134
Chanterelle MushroomsRaw Chanterelle Mushrooms29.80.7NA6.925.80.57NA11310044.37181.4178
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.7
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4
Jerusalem-artichokesRaw Jerusalem-artichokes27.80.28NA6.7533.70.12NA1558511.47.940.24155
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.52138
BorageRaw Borage1850.26NA6.551030.69NA1059331.81590.4185
Potato SkinRaw Potato Skin59.50.84NA6.4345.61.2NA75.48200.6200.69165
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves85.30.26NA6.3575.40.7NA1578691.8160.4184
Boiled Potherb JuteBoiled and Drained Potherb Jute4190.51NA6.231230.24NA14310911.8221.57173
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.55139
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5.950.33NA6.232061.05NA2986035.56201.17137
Canned Hearts Of PalmHearts of palm, canned1150.26NA6.275.42.77NA1293511.48452.3179
Dandelion GreensRaw Dandelion Greens3710.34NA6.1571.40.68NA1317880.991510.81170
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.53111
Canned White BeansBeans, white, mature seeds, canned1450.46NA5.931011.02NA1819013.186752.22139
Canned Grape LeavesGrape leaves, canned5743.65NA5.927.80.58NA67.557.51.856620.79151
Tomato PasteCanned Tomato Paste71.40.72NA5.983.30.6NA165201210.51171.25146
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt55.60.48NA5.8389.30.95NA2828002.43.972.12133
Carob flourCarob flour6911.13NA5.831071NA157164110.569.51.837.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.04119
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1090.53NA5.66970.65NA3028592.45.951.5130
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1450.3NA5.641351NA3359192.583.972.16125
Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.83
SpirulinaRaw Spirulina Seaweed241.2NA5.5437.70.37NA222521.41940.4180
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.3141
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.37115
SpinachRaw Spinach1960.26NA5.381571.8NA97110721571.05181
TempehTempeh2201.1NA5.361612.58NA5288180182.26118
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained930.94NA5.31610.92NA27631065.955281.55107
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate13550.75NA5.281152.34NA37747034.527.83.1139
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt83.30.45NA5.241940.97NA3596255.569.922.14137
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.33146
Minerals in Top 100 Vegetables & Legumes with the highest Iron content per 7 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 7 ounces.
Top 5 vegetables & legumes with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms