Dried SpirulinaDried Spirulina Seaweed57.54.727.325.46.90.72NA18702009.9250.656.6
Dried Agar SeaweedSeaweed, agar, dried00.020.440.460.6NA11510009.9248.442.5
Dried ChivesFreeze-dried Chives67771.82.9811.74.23.96NA214013100NANA39.7
SoybeansRaw Soybeans21.731.733.221.570.75NA74401201.79331
Morel MushroomsRaw Morel Mushrooms00.140.414.470.870.27NA18NANA409NANA24
Dried Ancho PeppersPeppers, ancho, dried20280.364.4712.73.957NA13703.970NANA21.7
MothbeansRaw Mothbeans3.971.10.185.563.060.73NA128807.940NANA21.5
White BeansRaw White Beans00.870.290.951.450.63NA7700000.421120.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers76662.42.414.70.974.4NA4540377007.9422720.6
Dried Pasilla PeppersPeppers, pasilla, dried35480.346.3414.23.168.4NA337012.70NANA19.5
Sun-dried TomatoesTomatoes, sun-dried87.31.050.97184.150.66NA135077.800.0285.318
Irishmoss SeaweedRaw Irishmoss Seaweed120.030.921.180.350.14NA36105.9501.739.9217.7
Black Turtle BeansRaw Black Turtle Beans01.80.383.881.80.57NA8810000.421117.3
NattoNatto00.320.3800.430.26NA16025.800.024617
Common CowpeasRaw Common Cowpeas5.951.70.454.12.980.71NA125602.9800.779.9216.4
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.716.3
Lemon Grass Raw Lemon Grass 00.130.272.20.0990.16NA14905.160NANA16.2
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated970.120.380.91NA0.06NA45.60.546.9529.81.33NA16
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA15.3
Dried LeeksFreeze-dried Leeks27.81.60.796.951.522.4NA72602340NANA15
Mungo BeansRaw Mungo Beans20.540.52.871.80.56NA429000NANA15
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.431215
Red LentilsRaw Pink Or Red Lentils5.9510.212.970.690.8NA40503.370NANA14.7
Baked Potato SkinPotatoes, baked, skin, without salt20.240.216.11.71.2NA43.7026.800.0793.3714
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.313.4
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.53011813.4
Dried Oriental RadishesRadishes, oriental, dried00.541.356.753.671.23NA5850000.028.9313.4
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.0991813.3
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.421113.3
LentilsRaw Lentils3.971.730.425.174.251.07NA95108.9300.979.9213
Soy FlourRaw Full-fat Soy Flour121.152.38.573.160.91NA6850003.8713912.6
ParsleyFresh Parsley8350.170.192.60.790.18NA302026401.5325512.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.712.3
Dried PepeaoPepeao, dried01.640.695.9542.71.9NA31802.780NANA12
Boiled Potato SkinBoiled Potato Skin no Salt00.0640.0712.430.720.47NA20010.30NANA12
Sun-dried Chile PeppersSun-dried Hot Chile Peppers26270.162.417.21.91.6NA101062.306.2321512
Dried ShallotsFreeze-dried Shallots20.60.222.83.32NA230077.400.367.7412
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.140.154.41.180.98NA33.7030.40NANA11.8
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.1311
Navy BeansRaw Navy Beans01.540.334.341.480.85NA7220NA00.044.9611
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.441211
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.160.10.390.130.093NA29.800.200.024.7610.6
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA10.4
Boiled SoybeansBoiled Soybeans no Salt00.310.570.790.360.46NA10703.3700.693810.2
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.421110
Black BeansRaw Black Beans01.80.383.881.80.57NA8810000.42119.96
Cranberry BeansRaw Cranberry Beans01.50.422.91.50.61NA1199000NANA9.92
Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA9.9
Fried TofuTofu, fried20.340.0990.20.280.2NA53.60000.07915.59.66
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA9.66
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.65189.64
Potherb JuteRaw Potherb Jute5520.261.12.50.141.2NA244073.40NANA9.45
Split Green PeasRaw Split Green Peas141.430.487.161.90.28NA29.803.5700.2431.69.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.540.0730.820.630.073NA7.94000NANA9.1
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.509.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.590.261.650.310.093NA20000NANA8.6
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.63188.55
Yeast extract spreadYeast extract spread046.434.72539.130NA75130.9900008
Soy NutsDry-roasted Soybeans00.851.52.10.940.45NA40709.130NA73.47.84
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA7.74
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2560.0420.321.430.0830.23NA99047.404.962837.42
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.230.0910.280.450.18NA1610001.876.957.34
Boiled BorageBoiled and Drained Borage4350.120.331.870.0890.17NA20064.50NANA7.22
Boiled SpinachBoiled and Drained Spinach10400.190.470.970.290.48NA290019.404.139807.1
Green SoybeansRaw Green Soybeans180.860.353.270.290.13NA327057.50NANA7.04
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.030.438.12.140.087NA3.97NANA421NANA6.9
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA6.8
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA6.75
Jerusalem-artichokesRaw Jerusalem-artichokes20.40.122.580.790.15NA25.807.9400.380.26.75
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.340.142.11.270.35NA35902.9800.223.376.6
BorageRaw Borage4170.120.31.80.0810.17NA25.8069.50NANA6.55
Potato SkinRaw Potato Skin00.0420.0752.050.60.47NA33.7022.60NANA6.43
Sprouted LentilsRaw Sprouted Lentils3.970.450.252.241.150.38NA198032.70NANA6.37
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1590.130.271.70.0830.39NA49.60201.92146.35
Boiled Potherb JuteBoiled and Drained Potherb Jute5140.180.381.770.141.13NA206065.501.42146.23
Young Lima BeansRaw Young Lima Beans200.430.22.930.490.4NA67.5046.400.64116.23
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt20.250.0461.330.780.18NA284020NANA6.23
Canned Hearts Of PalmHearts of palm, canned00.0220.110.870.250.044NA77.4015.70NANA6.2
Dandelion GreensRaw Dandelion Greens10080.380.521.60.170.5NA53.6069.506.8315456.15
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils3.970.440.182.41.130.33NA1330250NANA6.15
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.670.241.40.60.43NA99020NANA5.95
Canned White BeansBeans, white, mature seeds, canned00.190.0730.220.370.15NA1290001.575.755.93
Canned Grape LeavesGrape leaves, canned5220.130.728.948.470.27NA155022.403.551935.9
Tomato PasteCanned Tomato Paste1510.120.36.10.280.43NA24043.508.5322.65.9
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.320.121.150.440.24NA25802.400.0616.75.83
Carob flourCarob flour20.110.913.760.0930.73NA57.500.401.2505.83
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.945.74
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.450.111.050.520.15NA1710001.736.555.66
Kelp SeaweedRaw Kelp Seaweed120.0990.30.931.270.004NA35705.9501.731315.66
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.470.120.540.50.25NA272000NANA5.64
Peanut SpreadLow Sugar Peanut Spread00.230.2432.52.440.93NA286000161.25.64
SpirulinaRaw Spirulina Seaweed5.950.440.682.370.640.067NA1801.800.974.965.54
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0830.151.270.0730.077NA43.700.60NANA5.46
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.540.211.250.510.38NA67.501.40NANA5.38
SpinachRaw Spinach9310.150.381.440.130.398.43385055.804.039585.38
TempehTempeh00.150.715.240.550.43NA47.60.16000.7938.35.36
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1270.380.767.20.950.63NA45.602020NANA5.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.310.20.760.260.18NA57.500.40NANA5.28
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.420.131.10.790.19NA29000.790NANA5.24
Grape LeavesRaw Grape Leaves27310.0790.74.70.460.79NA16502203.972165.2
Vitamins in Top 100 Vegetables & Legumes with the highest Iron content per 7 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 7 ounces.
Top 5 vegetables & legumes with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Soybeans
- Raw Morel Mushrooms