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Fruits rich in Iron on Vegan Nutrients Project

Compare minerals in fruits that are rich in Iron. The fruits containing most amount of Iron will be on the top. Press the Sort by Nutrient Down or sort by nutrient up buttons to sort by another nutrient.









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Data from the USDA Agricultural Research Service.  The amount of nutrients is per 100g edible portion of given food.
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The minerals view of Fruits rich in Iron

Main Minerals
Vegan Food Calcium
Ca
(mg)
Copper, Cu
(mcg)
Fluoride, F
(mg)
Iron, Fe
(mg)
Magnesium, Mg
(mg)
Manganese, Mn
(mg)
Phosphorus, P
(mg)
Potassium, K
(mg)
Selenium, Se
(mcg)
Sodium, Na
(mg)
Zinc, Zn
(mg)
Sort Descending Description Sort Ascending Description Sort Descending Calcium Sort Ascending Calcium Sort Descending Copper Sort Ascending Copper Sort Descending Fluoride Sort Ascending Fluoride Sort Descending Iron Sort Ascending Iron Sort Descending Magnesium Sort Ascending Magnesium Sort Descending Manganese Sort Ascending Manganese Sort Descending Phosphorus Sort Ascending Phosphorus Sort Descending Potassium Sort Ascending Potassium Sort Descending Selenium Sort Ascending Selenium Sort Descending Sodium Sort Ascending Sodium Sort Descending Zinc Sort Ascending Zinc 
Apricots, dehydrated (low-moisture), sulfured, uncooked610.57606.310630.36915718500131
Peaches, dehydrated (low-moisture), sulfured, uncooked380.49305.510570.41316213510100.780
Longans, dried450.80705.400460.2481966580480.220
Peaches, dried, sulfured, uncooked280.36404.060420.3051199960.50070.570
Prunes, dehydrated (low-moisture), uncooked720.61103.520640.3121121058050.750
Olives, ripe, canned (jumbo-super colossal)940.22603.32040.020390.9008980.220
Olives, ripe, canned (small-extra large)880.25103.30040.020380.9008720.220
Currants, zante, dried860.46803.260410.4691258920.70080.660
Raw tamarinds740.08602.8009201136281.300280.100
Prune puree31002.80000728520230
Fruit, mixed, (prune and apricot and pear), dried380.38502.710390.227777960180.500
Apricots, dried, sulfured, uncooked550.34302.660320.2357111622.200100.390
Raisins, seeded280.30202.590300.267758250.600280.180
Raw native persimmons27002.5000026310010
Apricots, dehydrated (low-moisture), sulfured, stewed240.22702.480250.14562728050.390
Peaches, dehydrated (low-moisture), sulfured, stewed160.20202.260230.17066554040.320
Raw rowal151.06002.200320.15552131040.430
Pears, dried, sulfured, uncooked340.37102.100330.327595330.20060.390
Figs, dried, uncooked1620.28702.030680.510676800.600100.550
Apples, dehydrated (low moisture), sulfured, uncooked190.27102220.128556401.8001240.290
Vegan Food Calcium
Ca
(mg)
Copper, Cu
(mcg)
Fluoride, F
(mg)
Iron, Fe
(mg)
Magnesium, Mg
(mg)
Manganese, Mn
(mg)
Phosphorus, P
(mg)
Potassium, K
(mg)
Selenium, Se
(mcg)
Sodium, Na
(mg)
Zinc, Zn
(mg)
Raisins, seedless500.318233.9001.880320.2991017490.600110.220
Raw mulberries390.06001.850180381940.600100.120
Jujube, dried790.26501.800370.305100531090.190
Raisins, golden seedless530.36301.790350.3081157460.700120.320
Litchis, dried330.63101.700420.23418111101.30030.280
Raw abiyuch80.05701.610240.182473040200.310
Raw purple (granadilla) passion-fruit120.08601.600290683480.600280.100
Raw elderberries380.06101.60050392800.60060.110
Raw european black currants550.08601.540240.25659322020.270
Apricots, dried, sulfured, stewed, with added sugar150.13801.520150.08838443030.240
Raw roselle215001.48051037208060
Apples, dried, sulfured, uncooked140.19101.400160.090384501.300870.200
Cherries, sour, red, canned, light syrup pack, solids and liquids100.06801.32060.0731095070.070
Peaches, dried, sulfured, stewed, without added sugar90.11701.310130.098383200.20020.180
Raw (natal-plum) carissa110.21001.3101607260030
Cherries, sour, red, canned, heavy syrup pack, solids and liquids100.06601.30060.0721093070.060
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids100.06501.26050.070991070.060
Peaches, dried, sulfured, stewed, with added sugar80.10701.200120.089352920.70020.170
Prune juice, canned120.06860.2001.180140.151252760.60040.210
Prunes, dehydrated (low-moisture), stewed240.20401.170210.10437353020.250
Vegan Food Calcium
Ca
(mg)
Copper, Cu
(mcg)
Fluoride, F
(mg)
Iron, Fe
(mg)
Magnesium, Mg
(mg)
Manganese, Mn
(mg)
Phosphorus, P
(mg)
Potassium, K
(mg)
Selenium, Se
(mcg)
Sodium, Na
(mg)
Zinc, Zn
(mg)
Bananas, dehydrated, or banana powder220.39101.1501080.5747414913.90030.610
Plums, dried (prunes), stewed, with added sugar210.18001.040190.09233312120.220
Dates, deglet noor390.20601.020430.26262656320.290
Pears, dried, sulfured, stewed, without added sugar160.18001.020160.159282580.10030.190
Raw red and white currants330.10701130.186442750.60010.230
Raw (marmalade plum) sapotes39001300283440100
Grapes, canned, thompson seedless, water pack, solids and liquids100.05600.98060.039181070.10060.050
Pears, dried, sulfured, stewed, with added sugar150.17100.970150.151272452.40030.180
Apricots, dried, sulfured, stewed, without added sugar190.12100.940110.083254110.80040.140
Grapes, canned, thompson seedless, heavy syrup pack, solids and liquids100.05400.94060.038171030.10050.050
Plums, dried (prunes), uncooked430.28140.930410.299697320.30020.440
Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid200.05000.910170.225254480.400250.130
Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid200.05000.910170.225254480.400250.130
Pineapple juice, frozen concentrate, unsweetened, undiluted390.31300.900353.439284720.40030.400
Dates, medjool640.36200.900540.29662696010.440
Apricots, frozen, sweetened100.06400.90090.050192290.40040.100
Figs, dried, stewed700.12400.880290.220292940.20040.240
Raw kumquats620.09500.860200.135191860100.170
Plums, canned, purple, light syrup pack, solids and liquids90.03800.86050.03213930200.080
Boysenberries, frozen, unsweetened270.08000.850160.547271390.20010.220
Vegan Food Calcium
Ca
(mg)
Copper, Cu
(mcg)
Fluoride, F
(mg)
Iron, Fe
(mg)
Magnesium, Mg
(mg)
Manganese, Mn
(mg)
Phosphorus, P
(mg)
Potassium, K
(mg)
Selenium, Se
(mcg)
Sodium, Na
(mg)
Zinc, Zn
(mg)
Plums, canned, heavy syrup, drained100.04600.8405015930190.070
Plums, canned, purple, heavy syrup pack, solids and liquids90.03700.84050.03113910190.070
Plums, canned, purple, extra heavy syrup pack, solids and liquids90.03600.82050.03112890190.070
Raw lemon peel1340.09200.800150121600.70060.250
Raw sapodilla210.08600.800120121930.600120.100
Blackberries, frozen, unsweetened290.12000.800221.223301400.40010.250
With peel raw oranges700.05700.800140221960.70020.110
Raw orange peel1610.09200.80022021212130.250
Strawberries, frozen, unsweetened160.04900.750110.290131480.70020.130
Tamarind nectar, canned100.01400.75040.020227070.020
Persimmons, japanese, dried250.44200.740311.39081802020.420
Raw (bullock+qs-heart) custard-apple30000.71018021382040
Raw (mamey) mammy-apple110.08600.70016011470.600150.100
Raw quinces110.13000.70080171970.60040.040
With peel raw lemons610.26000.70012015145030.100
Raw raspberries250.09000.690220.670291510.20010.420
Raspberries, frozen, red, sweetened150.10500.650130.650171140.30010.180
Blackberries, canned, heavy syrup, solids and liquids210.13300.650170.69714990.30030.180
Loganberries, frozen260.11700.640211.247261450.20010.340
Apricots, canned, extra heavy syrup pack, without skin, solids and liquids80.06400.62080.050151260130.100
Vegan Food Calcium
Ca
(mg)
Copper, Cu
(mcg)
Fluoride, F
(mg)
Iron, Fe
(mg)
Magnesium, Mg
(mg)
Manganese, Mn
(mg)
Phosphorus, P
(mg)
Potassium, K
(mg)
Selenium, Se
(mcg)
Sodium, Na
(mg)
Zinc, Zn
(mg)
Raw blackberries290.16500.620200.646221620.40010.530
California raw avocados130.17000.610290.149545070.40080.680
Raw (sweetsop) sugar-apples240.08600.600210322470.60090.100
Raw limes330.06500.60060.008181020.40020.110
Raw jackfruit340.18700.600370.197363030.60030.420
Raw soursop140.08600.600210272780.600140.100
Without peel raw lemons260.03700.60080.030161380.40020.060
Raw plantains30.08100.600370344991.50040.140
Strawberries, frozen, sweetened, sliced110.02000.59070.25013980.70030.060
Cherries, sweet, canned, juice pack, solids and liquids140.07300.580120.06122131030.100
Plantains, cooked20.06600.580320284651.40050.130
All commercial varieties raw avocados120.19070.550290.142524850.40070.640
Apricots, canned, water pack, without skin, solids and liquids80.06800.54090.053161540110.110
Raw breadfruit170.08400.540250.060304900.60020.120
Cherries, sour, red, frozen, unsweetened130.09000.53090.05716124010.100
Cranberries, dried, sweetened100.08000.53050.2658400.50030.110
Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids130.08000.52013071310.50020.110
Raw acerola juice100.08600.5001209970.10030.100
Olives, pickled, canned or bottled, green520.12000.4901104420.90015560.040
Strawberries, canned, heavy syrup pack, solids and liquids130.06300.49080.20012860.30040.090
Vegan Food Calcium
Ca
(mg)
Copper, Cu
(mcg)
Fluoride, F
(mg)
Iron, Fe
(mg)
Magnesium, Mg
(mg)
Manganese, Mn
(mg)
Phosphorus, P
(mg)
Potassium, K
(mg)
Selenium, Se
(mcg)
Sodium, Na
(mg)
Zinc, Zn
(mg)

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The minerals view of Fruits rich in Iron


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