SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.3718762.3
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA43
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.241.4
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.234.5
NattoNatto00.640.7500.850.52NA31.8051.600.049234
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.552033
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.432.5
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA30.7
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA30
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.862430
Red LentilsRaw Pink Or Red Lentils122.020.425.931.41.6NA81006.750NANA29.3
Dried Goji BerriesGoji berries, driedNANANANANANANANANA192NANANA27
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.627
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.726.8
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.726.6
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.226.6
LentilsRaw Lentils7.943.460.8410.38.52.14NA190101801.942026
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.7427825.3
Canned Small Ripe OlivesCanned Small Ripe Olives67.50.01200.150.060.036NA003.5706.555.5625
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.424.6
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.322.2
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked2820.150.44192.070.63NA27.80420NANA22
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.9221.8
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.872421.7
Dried LongansLongans, driedNA0.1623.97NANANANA0111NANANA21.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.500.400.049.5321.3
Pigeon Peas Raw Pigeon Peas 3.972.550.7411.85.041.12NA1810000NANA20.8
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.220.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.190.21NANANANANA0864NANANA20.2
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.220
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.220
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA20
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA19.8
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.163119.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA19.3
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.33619.3
Split Green PeasRaw Split Green Peas27.82.850.9714.33.80.56NA59.507.1400.486318.8
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA18
PeanutsRaw Peanuts02.540.54487.031.4NA95300033018
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA17
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.717
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked4290.0080.8417.42.240.27NA001900.7562.316
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA14715.7
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA15.5
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.731414.7
PrunesRaw Dehydrated Prunes3490.470.65121.662.96NA7.94000NANA14
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA13.6
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA13.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.7513.2
Canned Jumbo OlivesCanned Ripe Jumbo Olives67.50.01200.0870.060.048NA005.9506.555.5613
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA12.5
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.512
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.311.7
Carob flourCarob flour3.970.211.837.530.191.45NA11500.7902.5011.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.41611.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.890.222.11.030.31NA3410003.451311.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA11.3
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.411.3
Prune pureePrune puree3970.16NA9.921.7NANANANA17NANANA11
TamarindsRaw Tamarinds7.941.70.67.70.570.26NA55.601400.41111
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA11
TempehTempeh00.311.4210.51.10.85NA950.32001.676.610.7
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked7140.060.2910.32.050.57NA39.703.9701712.310.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA10.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA10.5
Seeded RaisinsRaisins, seeded00.440.724.420.180.75NA12021.40NANA10.3
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.19010
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt3.970.80.221.961.630.4NA82601.601.16.759.96
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0262NANANA9.92
MisoMiso160.390.923.61.340.79NA75.40.32000.041169.9
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.740.412.80.910.51NA32107.1403.73149.84
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA9.53
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.640.221.671.670.64NA3290000.717.949.5
TamariSoy sauce made from soy (tamari)00.230.615.71.50.79NA71.4000009.45
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.940.262.581.060.55NA55603.5700.042.49.37
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt01.020.252.261.20.69NA6670003.914.79.13
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed79.40.0320.248.061.40.21NA120270NANA8.97
Boiled Kidney BeansBoiled All Types Kidney Beans00.640.232.30.870.48NA51604.7600.1233.38.8
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drainedNA0.131.241.860.160.14NA31.8NA1.2NANA58.78.73
RowalRaw Rowal75.4NANANANANANANANA102NANANA8.73
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.600.790.40.2NA7.940000.5208.6
Peanut ButterSmooth Peanut Butter00.420.4252.24.132.2NA13900023.608.57
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.630.232.71.060.46NA40505.160NANA8.45
Cooked TempehTempeh, cooked00.211.48.471.80.79NA83.30.56001.676.68.45
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.970.2320.960.27NA5910003.45138.33
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0320.585.450.610.29NA0027.800.24818.33
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.830.272.040.950.32NA822000NANA8.3
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.770.251.260.830.91NA68303.1803.73148.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.190.190.963.350.33NA35.70000.04118.1
Raw Dried FigsFigs, dried, uncooked00.340.332.461.720.42NA35.704.7601.4628.06
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.460.252.851.70.38NA480000NANA7.94
FuyuSalted and Fermented Tofu00.620.41.50.520.36NA11500.790NANA7.86
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.560.482.460.730.22NA242010.702.469.137.54
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.560.482.460.730.22NA242010.702.469.137.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.420.4454.44.451.66NA3650002527.54
Dried Zante CurrantsCurrants, zante, dried160.640.566.4NA1.17NA39.7018.700.44137.46
Canned Navy BeansBeans, navy, mature seeds, canned00.560.221.930.680.41NA24602.7803.111.57.34
MulberriesRaw Mulberries3.970.120.42.46NA0.2NA24014403.45317.34
Canned Large Lima BeansLima beans, large, mature seeds, canned00.220.131.041.030.36NA198000NANA7.2
Soy VermicelliVermicelli, made from soy7.94000NA0NA00002.02157.2
Vitamins in Top 100 Fruits & Legumes with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in all fruits & legumes , sorted by most amount of Iron per 14 ounces.
Top 5 fruits & legumes with most amount of iron per 14 ounces are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto