SoybeansRaw Soybeans108.748.716.27.933.77NA375006008.5470157
MothbeansRaw Mothbeans205.620.912815.43.66NA64900400NANA109
White BeansRaw White Beans04.371.464.87.323.18NA38800002.156104
Black Turtle BeansRaw Black Turtle Beans091.9319.692.86NA44400002.15687
NattoNatto01.61.902.151.3NA80013000.123186
Common CowpeasRaw Common Cowpeas308.532.2620.8153.57NA633001503.95082.7
Kidney BeansRaw All Types Kidney Beans05.32.220.67.83.97NA394004502.219082
Small White BeansRaw Small White Beans07.432.0713.47.34.4NA3860000NANA77.3
Mungo BeansRaw Mungo Beans102.732.5414.59.062.8NA2160000NANA75.7
Large Lima BeansRaw Large Lima Beans05.072.0215.413.65.12NA39500007.26075
Red LentilsRaw Pink Or Red Lentils305.11.06153.484.03NA20400170NANA74
Dried Goji BerriesGoji berries, driedNANANANANANANANANA484NANANA68
Pink BeansRaw Pink Beans07.71.92199.975.27NA46300002.15767.7
Mung BeansRaw Mung Beans606.22.3322.5193.82NA625004805.19067.4
Broadbeans Raw Broadbeans 305.553.3328.39.763.66NA423001400.59067
Red Kidney BeansRaw Red Kidney Beans06.12.15217.83.97NA394004502.15667
LentilsRaw Lentils208.732.12621.45.4NA479004504.95065
Soy FlourRaw Full-fat Soy Flour605.811.643.2164.6NA345000019.570063.7
Canned Small Ripe OlivesCanned Small Ripe Olives1700.0300.370.150.09NA009016.51462.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans05.742.181712.63.27NA400000075962
Soy CheeseSoybean, curd cheese2001.451.160.7NA22000064656
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked7100.391.148.35.21.6NA7001060NANA55
Navy BeansRaw Navy Beans07.751.64227.444.3NA36400NA00.22555
Great Northern BeansRaw Great Northern Beans06.532.3719.6114.47NA482005302.26054.7
Dried LongansLongans, driedNA0.4510NANANANA0280NANANA54
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.810.521.950.680.47NA1500100.12453.6
Pigeon Peas Raw Pigeon Peas 106.431.8729.712.72.83NA4560000NANA52.3
Boiled SoybeansBoiled Soybeans no Salt01.552.8541.82.34NA54001703.519251.4
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.470.53NANANANANA02176NANANA51
Pinto BeansRaw Pinto Beans07.132.1211.77.854.74NA525006302.15650.7
Black BeansRaw Black Beans091.9319.692.86NA44400002.15650.2
Cranberry BeansRaw Cranberry Beans07.472.1314.67.53.1NA6040000NANA50
Adzuki BeansRaw Adzuki Beans104.552.226.314.73.5NA6220000NANA49.8
Fried TofuTofu, fried101.70.511.40.99NA2700000.47848.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA1.70.511.40.99NA270000NANA48.7
Chickpea flourChickpea flour (besan)204.861.0617.66.064.9NA43700008.39148.6
Split Green PeasRaw Split Green Peas707.22.44369.61.4NA15001801.215947.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt02.70.374.13.160.37NA40000NANA45.8
PeanutsRaw Peanuts06.41.3512117.73.48NA240000083.3045.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt02.951.38.31.560.47NA100000NANA43.3
Chickpeas Raw Chickpeas 304.772.1215.4165.35NA557004008.29043
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked10800.022.1243.85.640.67NA004801.915740.6
Soy NutsDry-roasted Soybeans04.277.5510.64.732.25NA20500460NA37039.5
Roasted SoybeansSoybeans roasted without salt011.45144.532.08NA21100220NANA39
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt01.180.461.42.30.93NA8100009.43537
PrunesRaw Dehydrated Prunes8801.181.65304.187.45NA20000NANA35.2
FalafelHome prepared Falafel101.461.6610.42.921.25NA9300160NANA34.2
French BeansRaw French Beans05.352.2217.94NA39900460NANA34
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt01.70.7310.66.381.78NA181001501.11733.3
Canned Jumbo OlivesCanned Ripe Jumbo Olives1700.0300.220.150.12NA0015016.51433.2
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt101.240.236.683.90.93NA14300100NANA31.4
Canned White BeansBeans, white, mature seeds, canned00.960.371.131.850.75NA6500007.92930
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt01.60.585.82.21.2NA130001200.38429.4
Carob flourCarob flour100.534.6190.473.66NA2900206.3029.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt101.160.635.262.861.4NA172001303.54029
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt02.250.565.272.60.77NA8600008.73328.5
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt02.360.592.722.51.27NA1370000NANA28.4
Peanut SpreadLow Sugar Peanut Spread01.161.2216412.34.7NA144000080.6628.4
Prune pureePrune puree10000.4NA254.3NANANANA43NANANA28
TamarindsRaw Tamarinds204.31.5219.41.430.66NA140035012828
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.420.776.40.370.39NA220030NANA27.5
TempehTempeh00.783.5826.42.782.15NA2400.800419327
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked18000.150.74265.161.43NA100010043.33126.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA1.581.023.81.330.92NA290020NANA26.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt02.120.645.53.980.95NA1460040NANA26.4
Seeded RaisinsRaisins, seeded01.121.82110.451.88NA300540NANA26
Commercial HummusHummus, commercial101.61.2710.23.461.46NA48000015.422825.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt102.020.554.954.11NA20800402.81725
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0660NANANA25
MisoMiso400.982.339.063.372NA1900.8000.129325
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt01.871.037.12.31.3NA81001809.43525
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt01.60.556.64.70.78NA1500000NANA24
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt01.60.554.24.21.6NA8300001.82024
TamariSoy sauce made from soy (tamari)00.591.5239.53.762NA1800000024
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt02.370.666.52.661.38NA14000900.1623.6
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt02.570.635.731.75NA16800009.83723
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed2000.080.620.33.560.54NA300680NANA22.6
Boiled Kidney BeansBoiled All Types Kidney Beans01.60.585.82.21.2NA130001200.38422
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drainedNA0.333.134.70.410.35NA80NA3NANA14822
RowalRaw Rowal190NANANANANANANANA258NANANA22
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated01.50210.5NA200001.3021.7
Peanut ButterSmooth Peanut Butter01.071.0513210.45.5NA35000059.4021.6
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt01.580.596.82.661.17NA10200130NANA21.3
Cooked TempehTempeh, cooked00.543.5721.44.532NA2101.400419321.3
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt02.440.595.052.420.69NA14900008.73321
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.081.4513.71.530.72NA007000.620421
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA2.10.695.152.40.81NA2070000NANA21
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt01.930.623.182.12.3NA17200809.43521
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.480.482.48.440.83NA900000.12820.4
Raw Dried FigsFigs, dried, uncooked00.850.826.24.341.06NA9001203.515620.3
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt01.150.647.174.30.96NA1210000NANA20
FuyuSalted and Fermented Tofu01.5713.81.320.91NA290020NANA20
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned01.41.26.21.840.55NA61002706.22319
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium01.41.26.21.840.55NA61002706.22319
Chunk Style Peanut ButterPeanut butter, chunk style, without salt01.061.1137114.18NA92000063519
Dried Zante CurrantsCurrants, zante, dried401.61.4216NA2.96NA10004701.13319
Canned Navy BeansBeans, navy, mature seeds, canned01.40.554.871.721.03NA6200707.82918.5
MulberriesRaw Mulberries100.2916.2NA0.5NA60036408.77818.5
Canned Large Lima BeansLima beans, large, mature seeds, canned00.550.342.62.60.91NA500000NANA18
Soy VermicelliVermicelli, made from soy20000NA0NA00005.13818
Vitamins in Top 100 Fruits & Legumes with the highest Iron content per 1 kg
In the above table you can find and compare the amount of vitamins in all fruits & legumes , sorted by most amount of Iron per 1 kilogram.
Top 5 fruits & legumes with most amount of iron per 1 kilogram are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Natto