Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.528.5
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.221.4
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA262120
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.515.7
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.1212
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.61211
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA2311
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.410.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.31810.4
Dried Pasilla PeppersPeppers, pasilla, dried34516NANANA051NANANANA2712.49.83
Sun-dried TomatoesTomatoes, sun-dried2582.970.430.0111.1055.837.6NANANA12.3149.1
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.58.9
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.38.7
NattoNatto211111.60.735.48012.74.9NANANA5.419.48.6
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.58.27
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.68.2
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.828.17
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated310.170.05NANANA5.62NANANANA4.51.868.07
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA25217.73
Dried LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.4157.6
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.27.57
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.57.5
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA11247.4
Baked Potato SkinPotatoes, baked, skin, without salt1980.10.0260.010.0320461.4NANANA7.94.37.04
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.7216.77
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.3246.74
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.96.73
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA25266.7
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.56.7
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.66.5
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.6386.37
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.976.2
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.66.2
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.826.14
Boiled Potato SkinBoiled Potato Skin no Salt780.10.0260.010.032017.2NANANANA3.32.866.07
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3245.80.810.0233.0607041NANANA28.710.66.04
Dried ShallotsFreeze-dried Shallots3480.50.0840.010.19080.738NANANA15.712.36
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1320.10.0260.010.032029.6NANANANA5.54.45.94
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.55.6
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.35.5
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA20225.47
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.15.36
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.75.23
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.25.14
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.45.07
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.65
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.7235
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.7205
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.9194.87
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.9194.87
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.44.86
Potherb JuteRaw Potherb Jute340.250.0380.0020.1205.8NANANANANA4.654.76
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.722234.73
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.144.6
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.5264.6
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.64.33
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.54.3
Yeast extract spreadYeast extract spread1850.9000020.41.60006.5244.04
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.33.95
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.63.9
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum200.090.0220.0060.03404.32NANANA2.31.643.74
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.733.7
Boiled BorageBoiled and Drained Borage250.810.2NA0.1303.55NANANANANA2.13.64
Boiled SpinachBoiled and Drained Spinach230.260.0430.0920.01703.750.43NANANA2.42.973.57
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.2133.55
Chanterelle MushroomsRaw Chanterelle Mushrooms320.53NANANANA6.861.1601.1603.81.53.47
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.33.42
French BeansRaw French Beans3432.020.220.770.44064NANANANA25193.4
Jerusalem-artichokesRaw Jerusalem-artichokes730.01000.001017.49.6NANANA1.623.4
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.993.33
BorageRaw Borage210.70.17NA0.1103.06NANANANANA1.83.3
Potato SkinRaw Potato Skin580.10.0260.010.032012.4NANANANA2.52.573.24
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.963.2
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves210.220.110.0060.00503.40.69NANANA2.72.723.2
Boiled Potherb JuteBoiled and Drained Potherb Jute370.20.030.0020.09407.31NANANA23.683.14
Young Lima BeansRaw Young Lima Beans1130.860.20.140.280201.48NANANA4.96.843.14
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.83.14
Canned Hearts Of PalmHearts of palm, canned280.620.130.0190.1804.62NANANANA2.42.523.13
Dandelion GreensRaw Dandelion Greens450.70.170.0440.2609.20.71NANANA3.52.73.1
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1010.450.0530.0350.17021.3NANANANANA8.83.1
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1700.50.0610.190.11032.5NANANANA5.79.83
Canned White BeansBeans, white, mature seeds, canned1140.290.0740.0560.0670210.29NANANA4.87.263
Canned Grape LeavesGrape leaves, canned691.970.310.840.15011.7NANANANA9.94.272.98
Tomato PasteCanned Tomato Paste820.470.10.0070.15019125.855.750.34.14.322.98
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1270.50.0720.170.110230.32NANANA7.48.672.94
Carob flourCarob flour2220.650.090.0040.2108949NANANA39.84.622.94
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.862.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1300.350.0890.0680.081024.40.32NANANA8.38.22.85
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.682.85
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.972.84
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.8252.84
SpirulinaRaw Spirulina Seaweed260.390.140.0420.06402.420.3NANANA0.45.92.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.72.75
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1620.480.0580.180.099031NANANANA5.49.32.7
SpinachRaw Spinach230.390.0630.140.02603.630.420.150.110.072.22.862.7
TempehTempeh192112.540.254.0507.642.7NANANA3.720.32.7
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained213141.90.0782023.3NANANANA5.85.062.68
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.32.66
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.32.64
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.62.63
Macronutrients in Top 100 Vegetables & Legumes with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all vegetables & legumes , sorted by most amount of Iron per 100 grams.
Top 5 vegetables & legumes with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms