Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.835.3
Canned Small Ripe OlivesCanned Small Ripe Olives73.30.01300.160.0650.039NA003.8807.16.0327
MulberriesRaw Mulberries11.60.341.177.2NA0.58NA69.804230109121.5
Canned Jumbo OlivesCanned Ripe Jumbo Olives1050.01900.140.0930.074NA009.260108.6420.5
NattoNatto00.380.4500.510.31NA1903100.02454.720.4
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA1500000020
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA19.6
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids5280.240.572.461.460.61NA11102903.219.419
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.218.5
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.717.6
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA16
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.415.7
RoselleRaw Roselle1430.110.293.16NANANANA0122NANANA15
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.94015615
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA14.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.3314.4
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA1320000013.7
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA13.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.613.3
Seedless Raspberries PureeRaspberries, puree, seedless24.41.11.25.983.80.73NA354NA78NA18.8NA13
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.713
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA7.63NANANA13
KiwanoHorned melon79.50.280.176.422.080.72NA34NA60.2NANANA13
Black Turtle BeansRaw Black Turtle Beans01.330.282.91.330.42NA6550000.318.2613
Kidney BeansRaw All Types Kidney Beans00.790.333.11.170.6NA59206.7600.3328.512.3
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.4412.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.061712.3
Grapes, canned, thompson seedless, water pack, solids and liquidsGrapes, canned, thompson seedless, water pack, solids and liquids250.390.291.630.510.81NA37.5012.501.6312312.3
Black CurrantsRaw European Black Currants950.40.42.43.160.52NANA01437NA7.94NA12.2
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.630.232.280.870.47NA51204.7200.123311.6
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA11.5
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA11.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA11
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.8811
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA11
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.870.222.0310.3NA3310003.3512.711
ElderberriesRaw Elderberries2050.480.413.420.961.58NA410247NANANA11
Acerola JuiceRaw Acerola Juice5430.431.38.74.460.087NA304034783NA3.930.411
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.3311
Frozen StrawberriesStrawberries, frozen, unsweetened28.60.310.536.61.540.4NA243058904.1431.410.7
CarissaRaw Carissa160.320.481.6NANANANA0306NANANA10.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.770.663.410.3NA33501503.412.610.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.770.663.410.3NA33501503.412.610.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.710.4
LemonRaw Lemons Without Peel17.20.690.341.723.281.38NA190091402.6010.3
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA10.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.410.3
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drainedNA0.151.462.20.190.16NA37.4NA1.4NANA6910.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.710.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA10
LimesRaw Limes33.30.50.333.333.60.72NA133048503.671010
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA6.47NANANA9.94
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.39.93
RowalRaw Rowal85.6NANANANANANANANA116NANANA9.9
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.39.87
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0260NANANA9.84
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.073139.82
Dried Goji BerriesGoji berries, driedNANANANANANANANANA69.3NANANA9.74
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.73139.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA9.66
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA9.52
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA9.5
Dried LongansLongans, driedNA0.070.871.75NANANANA049NANANA9.44
GroundcherriesRaw Groundcherries3401.040.3826.4NANANANA0104NANANA9.43
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA9.34
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.19.25
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.89.24
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA9.24
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.49.1
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0840.094NANANANANA0387NANANA9.06
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA9.03
Fried TofuTofu, fried1.850.310.0930.190.260.18NA500000.07414.49
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.310.0930.190.260.18NA50000NANA9
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.320.0981.630.830.45NA14604.2703.35138.96
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.320.0981.630.830.82NA14604.2703.35138.96
Red CurrantsRaw Red And White Currants180.360.450.890.570.63NA71.4036600.89988.93
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.07128.8
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids2400.110.261.130.70.29NA53.3013.30NANA8.8
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA2.7NANA3.38NANA9.66NA682NANA8.8
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.12338.74
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA2.4NANA2.7NANA7.9NA549NANA8.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.26128.6
OkaraOkara00.130.130.660.580.76NA171000NANA8.55
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA8.53
Lemon PeelRaw Lemon Peel320.640.854.263.41.83NA1380137202.6608.5
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar650.0320.149.861.180.25NA002400.3932.58.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened300.530.377.672.50.56NA63003108.7788.5
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed750.030.237.631.340.2NA11.3025.60NANA8.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2260.0040.449.151.180.14NA001000.4338.5
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1090.060.177.420.80.24NA10.8016.30NANA8.48
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.148.43
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.71138.33
Canned Prune JuicePrune juice, canned00.110.495.530.751.54NA002900.85248.3
Passion-fruit, PurpleRaw Passion-fruit, Purple33000.677.73NA0.52NA72015500.13.68.25
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.45138.2
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.78.15
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA8.13
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.858.07
Canned Refried BeansRefried beans, canned, traditional style00.420.442.041.050.57NA61033.300.511.78
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.57.95
Vitamins in Top 100 Fruits & Legumes with the highest Iron content per 500 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 500 calories.
Top 5 fruits & legumes with most amount of iron per 500 calories are:
- Raw Regular Tofu Prepared with Calcium Sulfate
- Canned Small Ripe Olives
- Raw Mulberries
- Canned Ripe Jumbo Olives
- Natto