Dried SpirulinaDried Spirulina Seaweed292.383.67133.480.36NA940100525.528.5
Dried Agar SeaweedSeaweed, agar, dried00.010.220.23.020.3NA580000524.421.4
Dried ChivesFreeze-dried Chives34150.91.55.92.12NA10806600NANA20
Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.918.5
Morel MushroomsRaw Morel Mushrooms00.0690.212.250.440.14NA9NANA206NANA12
Dried Ancho PeppersPeppers, ancho, dried10220.182.266.423.54NA69020NANA11
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.910.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers38631.21.27.40.492.22NA229019000411410.4
Dried Pasilla PeppersPeppers, pasilla, dried17880.173.27.181.64.23NA17006.40NANA9.83
Sun-dried TomatoesTomatoes, sun-dried440.530.499.052.10.33NA68039.200.01439.1
Irishmoss SeaweedRaw Irishmoss Seaweed60.0150.470.590.180.069NA1820300.8758.9
Lemon Grass Raw Lemon Grass 00.0650.141.10.050.08NA7502.60NANA8.17
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated490.060.190.46NA0.03NA230.273.5150.67NA8.07
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.97.63
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.207.6
Dried LeeksFreeze-dried Leeks140.80.43.50.771.2NA36601180NANA7.6
Baked Potato SkinPotatoes, baked, skin, without salt10.120.113.070.860.61NA22013.500.041.77.04
Dried Oriental RadishesRadishes, oriental, dried00.270.683.41.850.62NA2950000.014.56.73
Chow MeinChow Mein Chinese Noodles00.570.44.7NA0.043NA1250000.835.36.43
Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA6.26
ParsleyFresh Parsley4210.0860.0981.30.40.09NA152013300.7516406.2
Dried PepeaoPepeao, dried00.830.35321.50.95NA16001.40NANA6.14
Boiled Potato SkinBoiled Potato Skin no Salt00.0320.0361.220.360.24NA1005.20NANA6.07
Sun-dried Chile PeppersSun-dried Hot Chile Peppers13240.0811.28.670.960.81NA51031.403.141086.04
Dried ShallotsFreeze-dried Shallots10.30.111.41.68NA11603900.183.96
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.0710.0752.220.590.49NA17015.30NANA5.94
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.25.4
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.95.37
SeitanVital wheat gluten000000NA0000005.2
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.94.97
Potherb JuteRaw Potherb Jute2780.130.551.260.0720.6NA1230370NANA4.76
OatsOats00.760.140.961.350.122256000NANA4.7
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.24.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.790.495.90.440.044NA1830000.230.34.64
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.4404.57
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.94.56
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.64.44
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.580.0485.11.340.15NA2310000.11NA4.36
Enriched SemolinaSemolina, enriched00.810.5760.580.1NA1830000.26NA4.36
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.580.0494.210.16NA2310000.110.14.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.570.0484.11.30.17NA231000NANA4.23
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3274.06
Yeast extract spreadYeast extract spread023.417.51284.60NA37860.500004.04
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.24
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.83.94
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum1290.0210.160.720.0420.12NA5002402.51433.74
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.93.7
Boiled BorageBoiled and Drained Borage2190.0590.170.940.0450.088NA10032.50NANA3.64
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.43.62
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.23.6
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.93.6
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.93.6
Boiled SpinachBoiled and Drained Spinach5240.0950.240.490.150.24NA14609.802.084943.57
Green SoybeansRaw Green Soybeans90.440.181.650.150.065NA1650290NANA3.55
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA3.52
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0150.224.11.080.044NA2NANA212NANA3.47
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.33.45
Jerusalem-artichokesRaw Jerusalem-artichokes10.20.061.30.40.077NA130400.190.13.4
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA3.36
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.93.33
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.60.055.050.670.45NA2570000.030.13.33
BorageRaw Borage2100.060.150.90.0410.084NA130350NANA3.3
Potato SkinRaw Potato Skin00.0210.0381.030.30.24NA17011.40NANA3.24
Sprouted LentilsRaw Sprouted Lentils20.230.131.130.580.19NA100016.50NANA3.2
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves800.0680.140.850.0420.2NA250100.961083.2
Boiled Potherb JuteBoiled and Drained Potherb Jute2590.0910.190.890.0720.57NA10403300.71083.14
Young Lima BeansRaw Young Lima Beans100.220.11.470.250.2NA34023.400.325.63.14
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.43.14
Canned Hearts Of PalmHearts of palm, canned00.0110.0570.440.130.022NA3907.90NANA3.13
Dandelion GreensRaw Dandelion Greens5080.190.260.810.0840.25NA2703503.447783.1
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils20.220.091.20.570.16NA67012.60NANA3.1
MilletRaw Millet00.420.294.70.850.3811.4850000.050.93
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.340.120.70.30.22NA50010NANA3
Canned Grape LeavesGrape leaves, canned2630.0640.364.54.270.14NA78011.301.8972.98
Tomato PasteCanned Tomato Paste760.060.153.080.140.22NA1202204.311.42.98
Kelp SeaweedRaw Kelp Seaweed60.050.150.470.640.002NA1800300.87662.85
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.32.8
SpirulinaRaw Spirulina Seaweed30.220.341.20.330.034NA900.900.492.52.8
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.270.110.630.260.19NA3400.70NANA2.7
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.7
SpinachRaw Spinach4690.0780.190.720.0650.24.2519402802.034832.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.480.133.20.950.24NA60000NANA2.7
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.22.68
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained640.190.383.630.480.32NA2301020NANA2.68
Grape LeavesRaw Grape Leaves13760.040.352.360.230.4NA83011021092.63
RyeRye grain10.320.254.271.460.29NA380000.855.92.63
Beet GreensRaw Beet Greens3160.10.220.40.250.11NA1503001.54002.57
TriticaleTriticale00.420.131.431.320.14NA730000.9NA2.57
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.92.54
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.22.5
KimchiCabbage Kimchi50.010.211.1NA0.21NA520000.1143.62.5
Boiled Green SoybeansBoiled and Drained Green Soybeans80.260.161.250.130.06NA1110170NANA2.5
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA2.47
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.92.46
Boiled Young Lima BeansBoiled and Drained Young Lima Beans150.140.0961.040.260.19NA2601000.146.22.45
DockRaw Dock2000.040.10.50.0410.12NA130480NANA2.4
Fireweed LeavesRaw Fireweed Leaves1800.0330.144.671.360.63NA11202.20NANA2.4
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas660.0640.120.560.860.17NA3502200.47302.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.32.38
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared40.250.0710.810.240.11NA187040NANA2.35
Vitamins in Top 100 Vegetables & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in all vegetables & cereals , sorted by most amount of Iron per 100 grams.
Top 5 vegetables & cereals with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Crude Rice Bran
- Raw Morel Mushrooms