Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.05111
MulberriesRaw Mulberries910.14NA4.342NANA88.44511.423.30.28204
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.9
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.82
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.4
RoselleRaw Roselle439NANA3.02104NANA75.5424NA12.2NA177
KiwanoHorned melon29.50.045NA2.57910.089NA84280NA4.551.1202
Black Turtle BeansRaw Black Turtle Beans470.29NA2.57470.29NA1304420.942.650.653.24
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.53
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.56
Black CurrantsRaw European Black Currants87.30.14NA2.44380.41NA94511NA3.170.43130
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.5
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.843
Mungo BeansRaw Mungo Beans40.50.29NA2.278.30.45NA1112882.4110.983.17
ElderberriesRaw Elderberries520.084NA2.26.85NANA53.43840.828.20.15109
Acerola JuiceRaw Acerola Juice43.50.37NA2.1752NANA394220.43130.43410
Frozen StrawberriesStrawberries, frozen, unsweetened45.70.14NA2.1431.40.83NA3742325.70.37257
CarissaRaw Carissa17.70.34NA2.126NANA11.3419NA4.84NA136
LemonRaw Lemons Without Peel89.70.13NA2.0727.60.1NA554761.386.90.21307
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.2
LimesRaw Limes1100.22NA2200.027NA603401.336.670.37294
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.5
RowalRaw Rowal13.50.95NA2290.14NA47118NA3.60.3964.3
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.93
Native PersimmonsRaw Native Persimmons21.3NANA1.97NANANA20.5244NA0.79NA50.7
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.2
Dried Goji BerriesGoji berries, dried54.4NANA1.95NANANANANANA85.4NA2.15
Mung BeansRaw Mung Beans380.27NA1.9454.50.3NA1063592.364.320.772.6
Dried LongansLongans, dried15.70.28NA1.9160.087NA68.5230NA16.80.0776.15
GroundcherriesRaw Groundcherries17NANA1.9NANANA75.5NANANANA161
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.35
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.5
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried22.40.083NA1.8NA11NA2477.201.780.147.2
Red CurrantsRaw Red And White Currants590.19NA1.823.20.33NA78.64911.071.80.41150
Lemon PeelRaw Lemon Peel2850.2NA1.732NANA25.53401.512.80.53174
Frozen BoysenberriesBoysenberries, frozen, unsweetened540.16NA1.7321.1NA542780.420.44172
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked11.70.15NA1.717.60.13NA49.84170.212.930.2413.3
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked11.70.15NA1.717.50.13NA50416NA3.080.242.3
Passion-fruit, PurpleRaw Passion-fruit, Purple12.40.089NA1.6530NANA703590.62290.175
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.6
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.16
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.1
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.1
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.7
Black BeansRaw Black Beans360.25NA1.47500.31NA1034350.941.471.073.23
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.2
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.27
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
Mammy-appleRaw Mammy-apple21.60.17NA1.3731.4NANA21.6921.1829.40.2169
Frozen RaspberriesRed Frozen Raspberries430.16NA1.36411.1NA53.6329NA7.140.55152
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
Carob flourCarob flour1570.26NA1.3224.30.23NA35.63732.415.80.411.6
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.4
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.44284
Oranges with Peel Raw Oranges with Peel 1110.09NA1.2722.2NANA353111.13.170.17131
Chickpea flourChickpea flour (besan)11.60.24NA1.26430.41NA822192.1416.50.732.66
Frozen BlackberriesBlackberries, frozen, unsweetened45.30.19NA1.2534.41.9NA472190.631.560.39128
QuincesRaw Quinces19.30.23NA1.2314NANA303461.0570.07147
Casaba MelonsRaw Casaba Melons39.30.21NA1.239.30.13NA186501.43320.25328
KumquatsRaw Kumquats87.30.13NA1.2280.19NA26.82620140.24114
TamarindsRaw Tamarinds310.036NA1.1738.5NANA47.32630.5411.70.04213
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened28.30.2NA1.1519.60.12NA34.827002.170.22190
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.03
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked230.14NA1.113.30.098NA29.54820.914.150.1613
PrunesRaw Dehydrated Prunes21.20.18NA1.04190.092NA33312NA1.470.221.18
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.14
SapodillaRaw Sapodilla25.30.1NA0.9614.5NANA14.52330.7214.50.1294
SoursopRaw Soursop21.20.13NA0.9132NANA414210.9121.20.15123
Orange PeelRaw Orange Peel1660.095NA0.8222.7NANA21.62191.033.10.2674.7
Raw Dried FigsFigs, dried, uncooked650.12NA0.8227.30.2NA272730.2440.2212
ApricotsRaw Apricots270.16NA0.81210.16NA485400.212.10.42180
PeanutsRaw Peanuts16.20.2NA0.8129.60.34NA66.31241.273.170.581.15
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked130.14NA0.812.60.12NA22.52030.0762.30.1510
WatermelonRaw Watermelon23.30.1450.833.30.13NA36.73731.333.330.33305
Prickly PearsRaw Prickly Pears1370.2NA0.73207NANA58.55371.46120.29214
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt200NANA0.73NANANANANANA17NA89
GooseberriesRaw Gooseberries570.16NA0.722.70.33NA61.44501.362.270.27200
Custard-appleRaw Custard-apple29.7NANA0.718NANA20.8378NA3.96NA70.8
SILK Strawberry soy yogurtSILK Strawberry soy yogurt187NANA0.68NANANANANANA16NA82
Dried Zante CurrantsCurrants, zante, dried30.30.1NA0.6512.40.12NA342680.24150.136.07
Peaches, YellowRaw Yellow Peaches15.40.1710.30.64230.16NA51.34870.2600.44228
Red Sour CherriesRaw Red Sour Cherries320.21NA0.64180.22NA30346060.2172
Sugar-applesRaw Sugar-apples25.50.091NA0.6422.3NANA342630.649.570.1178
NectarinesRaw Nectarines13.60.2NA0.6420.50.12NA59457000.39199
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened14.60.1NA0.6312.60.63NA16.51110.290.970.1770.6
Mamey SapoteRaw Mamey Sapote14.50.17NA0.638.870.16NA21366NA5.650.1552.3
Cantaloupe MelonsRaw Cantaloupe Melons26.50.122.940.6235.30.12NA447851.18470.53265
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries11.50.021NA0.617.30.26NA13.51020.733.130.06376.2
Dried LitchisLitchis, dried120.23NA0.61150.084NA65.34010.471.10.18.05
JujubeRaw Jujube26.60.092NA0.6112.70.11NA29316NA3.80.06399
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow6.670.083NA0.628.3NANA41.74630.17100.1140
LoquatsRaw Loquats340.085NA0.627.70.31NA57.45661.282.130.11185
PapayasRaw Papayas46.50.1NA0.58490.093NA23.34231.418.60.19205
PineappleRaw Pineapple260.22NA0.58241.850162180.220.24172
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked5.760.079NA0.586.60.037NA15.61850.53360.08213
Sweet CherriesRaw Sweet Cherries20.60.0953.170.5717.50.111.5433.3352000.11131
Traditional PineappleTraditional Raw Pineapple290.18NA0.5626.73.54NA2027802.220.18194
Extra Sweet PineappleRaw Extra Sweet Pineapple25.50.22NA0.5523.51.6NA15.72120.21.960.24168
BreadfruitRaw Breadfruit16.50.082NA0.5224.30.058NA294760.581.940.1268.6
Minerals in Top 100 Raw Fruits & Legumes with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in raw fruits & legumes , sorted by most amount of Iron per 100 calories.
Top 5 raw fruits & legumes with most amount of iron per 100 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Raw Mulberries
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans