Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA373040020101113
Dried Agar SeaweedSeaweed, agar, dried00.040.880.8121.2NA2302000209785
Dried ChivesFreeze-dried Chives135543.575.9523.48.377.92NA429026190NANA79.4
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.3718762.3
Morel MushroomsRaw Morel Mushrooms00.270.818.941.750.54NA35.7NANA818NANA48.3
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA43.4
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA43
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.241.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers153324.764.7629.41.948.82NA9090754101645341.3
Dried Pasilla PeppersPeppers, pasilla, dried70960.6812.728.56.316.8NA675025.40NANA39
Sun-dried TomatoesTomatoes, sun-dried1752.11.94368.31.3NA270015600.0417136
Irishmoss SeaweedRaw Irishmoss Seaweed240.061.852.350.70.27NA72201203.452035.3
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
Lemon Grass Raw Lemon Grass 00.260.544.370.20.32NA298010.30NANA32.4
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1940.240.751.83NA0.12NA911.071459.52.66NA32
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA30.7
Dried LeeksFreeze-dried Leeks55.63.181.6143.044.8NA145304680NANA30
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
Baked Potato SkinPotatoes, baked, skin, without salt3.970.480.42123.42.44NA87.3053.600.166.7528
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.627
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.726.8
Dried Oriental RadishesRadishes, oriental, dried01.072.713.57.342.45NA11710000.041826.7
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
ParsleyFresh Parsley16710.340.395.21.60.36NA603052802.98650924.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.424.6
Dried PepeaoPepeao, dried03.281.41285.33.77NA63505.560NANA24.4
Boiled Potato SkinBoiled Potato Skin no Salt00.130.144.851.430.95NA39.7020.60NANA24
Sun-dried Chile PeppersSun-dried Hot Chile Peppers52550.324.834.43.83.2NA2020125012.542924
Dried ShallotsFreeze-dried Shallots3.971.20.43.975.66.65NA460015500.7115.524
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.280.38.82.361.95NA67.5060.70NANA23.6
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.322.2
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
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
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
Potherb JuteRaw Potherb Jute11030.532.1750.292.4NA48801470NANA19
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
Yeast extract spreadYeast extract spread09369.550618.30NA150262000016
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA14715.7
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA15.5
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum5120.0830.642.860.170.47NA19809509.9256615
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.731414.7
Boiled BorageBoiled and Drained Borage8690.230.653.730.180.35NA39.701290NANA14.4
Boiled SpinachBoiled and Drained Spinach20800.380.941.940.580.96NA57903908.26195914
Green SoybeansRaw Green Soybeans35.71.730.696.550.580.26NA65501150NANA14
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.060.8516.24.30.17NA7.94NANA841NANA13.8
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA13.6
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA13.5
Jerusalem-artichokesRaw Jerusalem-artichokes3.970.790.245.161.580.31NA51.601600.750.413.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.7513.2
BorageRaw Borage8330.240.63.570.160.33NA51.601390NANA13
Potato SkinRaw Potato Skin00.0830.154.11.20.95NA67.5045.20NANA13
Sprouted LentilsRaw Sprouted Lentils7.940.90.514.482.30.75NA397065.50NANA12.7
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves3180.270.543.370.170.78NA9903.9703.842912.7
Boiled Potherb JuteBoiled and Drained Potherb Jute10280.360.763.530.292.26NA413013102.7842912.5
Young Lima BeansRaw Young Lima Beans39.70.860.415.850.980.81NA13509301.2722.212.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA12.5
Canned Hearts Of PalmHearts of palm, canned00.0440.231.730.50.087NA155031.40NANA12.4
Dandelion GreensRaw Dandelion Greens20160.751.033.20.331NA1070139013.7308912.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils7.940.870.364.762.270.65NA2660500NANA12.3
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans01.350.482.781.20.85NA19803.970NANA12
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.512
Canned Grape LeavesGrape leaves, canned10440.251.4418170.54NA31004507.138612
Tomato PasteCanned Tomato Paste3020.240.6112.20.560.86NA47.608701745.212
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
Kelp SeaweedRaw Kelp Seaweed240.20.61.872.550.008NA71401203.4526211.3
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
SpirulinaRaw Spirulina Seaweed120.881.364.751.30.13NA35.703.5701.949.9211
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA11
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA1.10.432.51.020.77NA13502.780NANA10.8
SpinachRaw Spinach18610.310.752.870.260.7717770011208.06191710.8
TempehTempeh00.311.4210.51.10.85NA950.32001.676.610.7
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2540.771.5214.41.91.27NA9104040NANA10.6
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
Grape LeavesRaw Grape Leaves54610.161.49.370.921.6NA32904407.9443110.4
Vitamins in Top 100 Vegetables & Legumes with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in all vegetables & legumes , sorted by most amount of Iron per 14 ounces.
Top 5 vegetables & legumes with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms