Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.4721
Canned Small Ripe OlivesCanned Small Ripe Olives440.00800.0960.0390.023NA002.3304.273.6216.2
MulberriesRaw Mulberries6.980.20.74.33NA0.35NA42025406.0754.413
Canned Jumbo OlivesCanned Ripe Jumbo Olives630.01100.0810.0560.044NA005.5606.15.212.3
NattoNatto00.230.2700.310.18NA11.4018.500.0143312.2
TamariSoy sauce made from soy (tamari)00.30.7619.81.881NA900000012
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.690.0951.050.810.095NA10.3000NANA11.7
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids3170.140.341.480.880.37NA66.7017.501.911.711.4
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.1411
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.610.6
MothbeansRaw Mothbeans1.750.490.082.451.350.32NA56803.50NANA9.5
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.059.4
RoselleRaw Roselle85.70.0670.171.9NANANANA073.5NANANA9.06
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.58.97
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.60.261.70.320.096NA20.4000NANA8.84
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.440.192.741.650.46NA46803.8800.284.48.6
ShoyuShoyu Soy Sauce00.190.9312.41.70.84NA79.2000008.2
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2.560.320.0591.710.24NA36702.560NANA8.05
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.250.0990.30.490.2NA1750002.037.558
Seedless Raspberries PureeRaspberries, puree, seedless14.60.660.733.62.270.44NA212NA47NA11.3NA7.9
Canned White BeansBeans, white, mature seeds, canned00.250.0970.30.490.2NA1710002.087.637.87
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA4.58NANANA7.78
KiwanoHorned melon47.70.170.13.851.250.43NA20.5NA36NANANA7.7
Black Turtle BeansRaw Black Turtle Beans00.80.171.730.80.25NA3930000.194.967.7
Kidney BeansRaw All Types Kidney Beans00.480.21.860.70.36NA35504.0500.2177.4
Common CowpeasRaw Common Cowpeas2.680.760.21.851.340.32NA56501.3400.354.467.4
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.036107.37
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids150.230.170.980.310.49NA22.507.500.9873.57.35
Black CurrantsRaw European Black Currants570.240.241.431.90.31NANA0862NA4.76NA7.33
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.380.141.370.520.28NA30702.8300.071206.94
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA6.9
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA6.87
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.540.161.410.24NA371010NANA6.7
Large Lima BeansRaw Large Lima Beans00.450.181.361.20.45NA3510000.645.336.67
Mungo BeansRaw Mungo Beans0.880.240.221.270.80.25NA190000NANA6.66
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.520.131.20.60.18NA19800027.66.58
ElderberriesRaw Elderberries1230.290.252.050.580.95NA24.70148NANANA6.58
Acerola JuiceRaw Acerola Juice3260.260.785.22.670.052NA183020870NA2.3518.36.52
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2.60.520.141.31.060.26NA53801.0300.724.46.5
Frozen StrawberriesStrawberries, frozen, unsweetened170.190.323.960.930.24NA146035302.5196.43
CarissaRaw Carissa9.680.190.290.97NANANANA0184NANANA6.34
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.460.42.040.610.18NA20108.902.047.66.26
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.460.42.040.610.18NA20108.902.047.66.26
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.26.23
LemonRaw Lemons Without Peel10.30.410.211.031.970.83NA114054801.5506.2
Red LentilsRaw Pink Or Red Lentils2.50.430.0891.250.290.34NA17101.420NANA6.2
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.236.2
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drainedNA0.0930.881.30.110.098NA22.4NA0.84NANA41.56.17
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.66.15
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.50.120.570.530.27NA289000NANA6
LimesRaw Limes200.30.222.170.43NA80029102.266
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA3.9NANANA5.96
Red Kidney BeansRaw Red Kidney Beans00.540.191.880.690.35NA3510400.1955.96
RowalRaw Rowal51.4NANANANANANANANA69.7NANANA5.95
Pink BeansRaw Pink Beans00.680.171.650.870.46NA4050000.1855.92
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0156NANANA5.9
Broadbeans Raw Broadbeans 2.640.490.292.50.860.32NA37201.2300.0447.95.9
Dried Goji BerriesGoji berries, driedNANANANANANANANANA41.6NANANA5.85
Mung BeansRaw Mung Beans5.20.540.21.951.650.33NA54004.1500.447.85.83
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA5.8
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA5.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA5.7
Dried LongansLongans, driedNA0.0420.521.05NANANANA029.4NANANA5.66
GroundcherriesRaw Groundcherries2040.620.2316NANANANA062.3NANANA5.66
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.140.141.820.520.2NA27802.90NANA5.6
LentilsRaw Lentils1.70.740.182.221.820.46NA40803.8400.424.265.55
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.510.21.531.130.29NA3580000.635.35.54
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA5.54
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.845.46
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.050.057NANANANANA0232NANANA5.43
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.40.151.730.680.3NA25903.30NANA5.4
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.675.4
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA5.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.190.0590.980.50.27NA8802.56027.75.38
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.75.38
Red CurrantsRaw Red And White Currants10.70.210.270.540.340.38NA43022000.54595.36
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.830.210.120.960.520.25NA31502.3800.647.35.3
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids1440.0640.160.680.420.18NA32080NANA5.3
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA1.62NANA2.03NANA5.8NA409NANA5.27
Boiled Kidney BeansBoiled All Types Kidney Beans00.380.141.370.520.28NA30702.8300.071205.24
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA1.43NANA1.63NANA4.73NA329NANA5.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.390.211.480.480.27NA16903.7501.967.35.17
OkaraOkara00.0790.0790.390.350.45NA103000NANA5.13
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA5.12
Lemon PeelRaw Lemon Peel190.380.512.552.041.1NA83082301.605.1
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar390.0190.0825.90.710.15NA0014.400.2319.55.1
Frozen BoysenberriesBoysenberries, frozen, unsweetened180.320.224.61.50.34NA378018.605.246.85.1
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed450.0180.144.580.80.12NA6.77015.30NANA5.1
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1360.0030.275.50.710.084NA006.0300.2419.75.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked65.50.0360.14.450.480.15NA6.4609.80NANA5.1
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.510.141.40.570.3NA30001.9300.0211.35.06
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt5.70.430.214.31.240.17NA26902.8600.437.75
Canned Prune JuicePrune juice, canned00.0680.33.30.450.92NA0017.300.5114.45
Passion-fruit, PurpleRaw Passion-fruit, Purple19800.44.64NA0.31NA43.309300.0622.164.95
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.74.9
Navy BeansRaw Navy Beans00.690.151.950.660.38NA3240NA00.0182.234.9
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA4.88
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.34.84
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.374.8
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.550.131.150.550.16NA3390001.987.54.77
Vitamins in Top 100 Fruits & Legumes with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in all fruits & legumes , sorted by most amount of Iron per 300 calories.
Top 5 fruits & legumes with most amount of iron per 300 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Natto