SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.854715.7
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA11
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.610.4
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.68.7
Common CowpeasRaw Common Cowpeas30.850.232.081.50.36NA63301.500.3958.27
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.22198.2
Small White BeansRaw Small White Beans00.740.211.340.730.44NA386000NANA7.73
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA7.57
Large Lima BeansRaw Large Lima Beans00.510.21.541.360.51NA3950000.7267.5
Red LentilsRaw Pink Or Red Lentils30.510.111.50.350.4NA20401.70NANA7.4
Dried Goji BerriesGoji berries, driedNANANANANANANANANA48.4NANANA6.8
Pink BeansRaw Pink Beans00.770.191.910.53NA4630000.215.76.77
Mung BeansRaw Mung Beans60.620.232.251.90.38NA62504.800.5196.74
Broadbeans Raw Broadbeans 30.560.332.830.980.37NA42301.400.0596.7
Red Kidney BeansRaw Red Kidney Beans00.610.222.10.780.4NA39404.500.215.66.7
LentilsRaw Lentils20.870.212.62.140.54NA47904.500.4956.5
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.95706.37
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.96.2
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked710.0390.114.830.520.16NA7010.60NANA5.5
Navy BeansRaw Navy Beans00.780.162.20.740.43NA3640NA00.022.55.5
Great Northern BeansRaw Great Northern Beans00.650.241.961.10.45NA48205.300.2265.47
Dried LongansLongans, driedNA0.040.51NANANANA028NANANA5.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.0810.0520.20.0680.047NA1500.100.012.45.36
Pigeon Peas Raw Pigeon Peas 10.640.192.971.270.28NA456000NANA5.23
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0470.053NANANANANA0218NANANA5.1
Pinto BeansRaw Pinto Beans00.710.211.170.790.47NA52506.300.215.65.07
Black BeansRaw Black Beans00.90.191.960.90.29NA4440000.215.65
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA5
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA5
Chickpea flourChickpea flour (besan)20.490.111.760.610.49NA4370000.839.14.86
Split Green PeasRaw Split Green Peas70.720.243.60.960.14NA1501.800.12164.73
PeanutsRaw Peanuts00.640.14121.770.35NA2400008.3304.6
Chickpeas Raw Chickpeas 30.480.211.541.60.54NA5570400.8294.3
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1080.0020.214.380.560.067NA004.800.1915.74.06
PrunesRaw Dehydrated Prunes880.120.1730.420.75NA2000NANA3.52
French BeansRaw French Beans00.540.222.10.790.4NA39904.60NANA3.4
Carob flourCarob flour10.0530.461.90.0470.37NA2900.200.6302.94
TamarindsRaw Tamarinds20.430.151.940.140.066NA1403.500.12.82.8
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1800.0150.0742.60.520.14NA100104.333.12.66
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.160.10.380.130.092NA2900.20NANA2.66
Native PersimmonsRaw Native PersimmonsNANANANANANANANA066NANANA2.5
RowalRaw Rowal19NANANANANANANANA26NANANA2.2
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0080.151.370.150.072NA00700.0620.42.1
Raw Dried FigsFigs, dried, uncooked00.0850.0820.620.430.11NA901.200.3515.62.03
Dried Zante CurrantsCurrants, zante, dried40.160.141.6NA0.3NA1004.700.113.31.88
MulberriesRaw Mulberries10.0290.10.62NA0.05NA6036.400.877.81.85
Dried LitchisLitchis, dried00.010.573.1NA0.09NA12018300.311.61.7
ElderberriesRaw Elderberries300.070.060.50.140.23NA6036NANANA1.6
Passion-fruit, PurpleRaw Passion-fruit, Purple6400.131.5NA0.1NA1403000.020.71.6
Black CurrantsRaw European Black Currants120.050.050.30.40.066NANA0181NA1NA1.54
RoselleRaw Roselle140.0110.0280.31NANANANA012NANANA1.48
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.160.930.250.13NA003.900.5331.4
CarissaRaw Carissa20.040.060.2NANANANA038NANANA1.3
KiwanoHorned melon70.0250.0150.570.180.063NA3NA5.3NANANA1.13
Deglet Noor DatesDates, deglet noor00.0520.0661.270.590.17NA1900.400.052.71.02
Red CurrantsRaw Red And White Currants20.040.050.10.0640.07NA804100.1111
GroundcherriesRaw Groundcherries360.110.042.8NANANANA011NANANA1
Dried PlumsRaw Dried Plums390.0510.191.90.420.21NA400.600.4359.50.93
Sweetened Dried BlueberriesBlueberries, dried, sweetened70.0920.131.15NA0.15NA1202402.3559.40.9
Medjool DatesDates, medjool70.050.061.60.810.25NA15NA00NA2.70.9
KumquatsRaw Kumquats150.0370.090.430.210.036NA1704400.1500.86
Frozen BoysenberriesBoysenberries, frozen, unsweetened30.0530.0370.770.250.056NA6303.100.877.80.85
Frozen BlackberriesBlackberries, frozen, unsweetened60.0290.0461.20.150.061NA3403.101.17200.8
Lemon PeelRaw Lemon Peel30.060.080.40.320.17NA13012900.2500.8
Orange PeelRaw Orange Peel210.120.090.90.490.18NA300136NA0.25NA0.8
Oranges with Peel Raw Oranges with Peel 130.10.050.50.330.093NA30071NANANA0.8
SapodillaRaw Sapodilla300.020.20.250.037NA14014.7NANANA0.8
Mamey SapoteRaw Mamey Sapote70.0130.121.430.40.72NA7023NA2.1NA0.78
Frozen RaspberriesRed Frozen Raspberries40.0890.10.680.40.062NA28017.600.75NA0.76
Green PlantainsRaw Green PlantainsNA0.10.10.550.530.07NA28NA20NANANA0.75
Frozen StrawberriesStrawberries, frozen, unsweetened20.0220.0370.460.110.028NA17041.200.292.20.75
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.74
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.74
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.74
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.74
Custard-appleRaw Custard-apple20.080.10.50.140.22NANA019NANANA0.71
Mammy-appleRaw Mammy-apple120.020.040.40.10.1NA14014NANANA0.7
QuincesRaw Quinces20.020.030.20.0810.04NA3015NANANA0.7
RaspberriesRaw Raspberries20.0320.0380.60.330.0553.432102600.877.80.69
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened30.0190.0450.230.150.034NA26016.500.726.50.65
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA17.6NANANA0.64
BlackberriesRaw Blackberries110.020.0260.650.280.03NA2502101.17200.62
LemonRaw Lemons Without Peel10.040.020.10.190.08NA1105300.1500.6
LimesRaw Limes20.030.020.20.220.043NA802900.220.60.6
SoursopRaw Soursop00.070.050.90.250.059NA14020.600.080.40.6
Sugar-applesRaw Sugar-apples00.110.110.880.230.2NA14036.3NANANA0.6
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries10.0160.0510.40.110.03NA15041.400.231.70.59
AvocadosRaw Avocados70.0670.131.741.40.26NA8101002.07210.55
Yellow PlantainsRaw Yellow Plantains560.0620.0760.670.30.24NA22018.400290.55
BreadfruitRaw Breadfruit00.110.030.90.460.1NA1402900.10.50.54
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened440.0440.0340.140.180.067NA501.700.051.50.53
Acerola JuiceRaw Acerola Juice250.020.060.40.210.004NA1401600NA0.181.40.5
JujubeRaw Jujube20.020.040.9NA0.081NANA069NANANA0.48
DurianRaw or Frozen Durian20.370.21.070.230.32NA36019.7NANANA0.43
StrawberriesRaw Strawberries10.0240.0220.390.130.0470.1924058.800.292.20.41
Sweetened Frozen Pineapple ChunksPineapple, frozen, chunks, sweetened20.10.030.30.110.075NA110800.020.70.4
ApricotsRaw Apricots960.030.040.60.240.054NA901000.893.30.39
Sweetened Frozen BlueberriesBlueberries, frozen, sweetened20.020.0520.250.130.059NA70100.5217.70.39
Sweetened Dried CranberriesCranberries, dried, sweetened20.0130.0280.55NA0.038NA000.202.17.60.39
Vitamins in Top 100 Raw Fruits & Legumes with the highest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in raw fruits & legumes , sorted by most amount of Iron per 100 grams.
Top 5 raw fruits & legumes with most amount of iron per 100 grams are:
- Raw Soybeans
- Raw Mothbeans
- Raw White Beans
- Raw Black Turtle Beans
- Raw Common Cowpeas