Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.6
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.5
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.57
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.06356
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.6490
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.94
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.8
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.312
Irishmoss SeaweedRaw Irishmoss Seaweed2860.59NA35.35721.47NA6232502.782667.74323
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1430.24NA323332.8NA1271421NA20881.23355
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.06
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.620
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.94
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Baked Potato SkinPotatoes, baked, skin, without salt1353.24NA281712.44NA40122742.7883.31.94188
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.4578
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
ParsleyFresh Parsley5480.59NA24.61980.64NA23021990.42224.25348
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.2
Boiled Potato SkinBoiled Potato Skin no Salt1793.5NA241195.3NA21416151.255.61.75309
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.214
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.4
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.75
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.94
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1833.5NA23.61473.9NA3252580263.52.02252
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.7
Potherb JuteRaw Potherb Jute8261NA192540.49NA32922193.5731.83.14348
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.9210
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.46
Yeast extract spreadYeast extract spread2660.97NA167141.04NA41383351101341516.6162
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.34
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2740.53NA1571.41.4NA17122581.22100.79367
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.57
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.971211
Boiled BorageBoiled and Drained Borage4050.57NA14.42261.53NA21819493.573490.87365
Boiled SpinachBoiled and Drained Spinach5400.69150143453.7NA22218505.952783362
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.93268
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.5
Chanterelle MushroomsRaw Chanterelle Mushrooms59.51.4NA13.851.61.14NA22620088.7335.72.8357
Jerusalem-artichokesRaw Jerusalem-artichokes55.60.56NA13.567.50.24NA31017032.78160.48310
Toasted Dried CoconutToasted Dried Coconut Meat1073.22NA13.536511NA8372199NA1478.143.97
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.63
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
BorageRaw Borage3690.52NA132061.4NA21018653.573180.79369
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)71.40.89NA131833.05NA381873NA51.62.22289
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.7323
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.818
Potato SkinRaw Potato Skin1191.68NA13912.4NA15116391.239.71.4331
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1710.53NA12.71511.4NA31417383.5731.80.79367
Boiled Potherb JuteBoiled and Drained Potherb Jute8371NA12.52460.49NA28621833.5743.73.14346
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.1279
Canned Hearts Of PalmHearts of palm, canned2300.53NA12.41515.53NA2587032.7816914.56358
Dandelion GreensRaw Dandelion Greens7420.68NA12.31431.36NA262157623021.63340
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils55.61.34NA12.31392NA60711272.439.76.35273
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.06221
Canned Grape LeavesGrape leaves, canned11477.3NA1255.61.15NA1351153.57113231.6302
Tomato PasteCanned Tomato Paste1431.45NA121671.2NA3294024212342.5292
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Kelp SeaweedRaw Kelp Seaweed6670.52NA11.34800.79NA1673532.789254.9324
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.45
SpirulinaRaw Spirulina Seaweed47.62.37NA1175.40.74NA43.75042.783890.79360
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2060.35NA10.82141.96NA39725645.563292.74230
SpinachRaw Spinach3930.52NA10.83143.56NA19422153.973142.1363
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1871.88NA10.63211.85NA55262111210563.1214
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.4
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.66291
Beet GreensRaw Beet Greens4640.76NA10.22781.55NA16330243.578971.5361
PecansPecans nuts2784.7639.7104801862109916271501814
KimchiCabbage Kimchi1310.095NA9.9255.6NANA95599219770.87374
Boiled Green SoybeansBoiled and Drained Green Soybeans5750.46NA9.922382NA62721395.5655.63.6272
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.5
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.4326
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1271.2NA9.722944.97NA51622627.9467.53.14267
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
DockRaw Dock1750.52NA9.534091.4NA25015483.57160.79369
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.6281
Minerals in Top 100 Vegetables & Nuts with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all vegetables & nuts , sorted by most amount of Iron per 14 ounces.
Top 5 vegetables & nuts with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds