Dried SpirulinaDried Spirulina Seaweed120061NA285195019NA11801363072104802046.8
Dried Agar SeaweedSeaweed, agar, dried62506.1NA214770043NA520112507410205886.8
Dried ChivesFreeze-dried Chives81306.86NA200640013.5NA5180296009470051.220
Sesame FlourHigh fat Sesame Flour159015NA152361015NA80704230NA4101079
Roasted Sesame SeedsRoasted Whole Sesame Seeds989024.7NA148356025NA6380475034411071.633
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.547
Morel MushroomsRaw Morel Mushrooms4306.25NA1221905.87NA194041102221020.3896
Dried Ancho PeppersPeppers, ancho, dried6105.1NA109113012.8NA2010241102943014226
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers134014NA104188019NA3270317003719302420
Dried Pasilla PeppersPeppers, pasilla, dried9704.23NA98130016NA2670222203289014148
Sun-dried TomatoesTomatoes, sun-dried110014.2NA91194018.5NA35603427055107020146
TahiniSesame Butter from Roasted Kernels426016NA89.595014.6NA73204140344115046.230.5
Irishmoss SeaweedRaw Irishmoss Seaweed7201.5NA8914403.7NA1570630767019.5813
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.3
Lemon Grass Raw Lemon Grass 6502.66NA81.760052.2NA1010723076022.3706
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated3600.6NA80.78407.1NA3203580NA52603.1896
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52012.8NA80.7550045NA1174078809418076.420.3
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels131014.6NA77.8346014.3NA7740406034439010250
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858
Dried LeeksFreeze-dried Leeks36006.57NA76161026.3NA346024000573506.620
Watermelon Seed KernelsDried Watermelon Seed Kernels5406.86NA72.8515016NA75506480NA99010250.5
Baked Potato SkinPotatoes, baked, skin, without salt3408.17NA70.44306.16NA1010573072104.9473
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt57018.3NA68129021NA115804910NA305310
Dried Oriental RadishesRadishes, oriental, dried629016.3NA67.317005.4NA2040349407278021.3197
Cashew NutsRaw Cashew Nuts37022NA66.8292016.6NA5930660019912057.852
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.5
ParsleyFresh Parsley13801.5NA625001.6NA5805540156010.7877
Dried PepeaoPepeao, dried113050.7NA61.4146011.5NA1160708045370075.2111
Boiled Potato SkinBoiled Potato Skin no Salt4508.78NA60.730013.4NA540407031404.4778
Oil Roasted CashewsOil Roasted Cashew Nuts43020.4NA60.5273016.7NA5310632020313053.534.8
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4502.28NA60.48808.2NA159018700359101071.5
Roasted CashewsDry Roasted Cashew Nuts45022NA6026008.26NA490056501171605617
Dried ShallotsFreeze-dried Shallots18304.25NA60104014NA2960165005759019.320
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt4608.8NA59.43709.8NA820650051605.1635
FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6
Pine NutsDried Pine Nuts16013.2NA55.325108832.85750597072064.523
Sunflower SeedsDried Sunflower Seed Kernels78018NA52.5325019.5NA66006450530905047.3
Cashew ButterPlain Cashew Butter no Salt43022NA50.325808.15NA4570546011515051.629.6
Potherb JuteRaw Potherb Jute20802.55NA47.66401.23NA83055909807.9877
HazelnutsNuts, hazelnuts or filberts114017.3NA47163061.8NA2900680024024.553
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts123017.5NA43.8173055.5NA310075504102525
Sunflower Seed ButterSunflower Seed Butter no Salt64016NA41.2311020.7NA66605760104430496.2
Yeast extract spreadYeast extract spread6702.45NA40.418002.6NA1040210002763380042409
Roasted PistachiosDry Roasted Pistachio Nuts107013NA40.3109012.4NA4690100701006023.418.5
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.7
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt70018.3NA38129021NA115508500793305312
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum6901.33NA37.41803.55NA430569035302925
Roasted AlmondsDry Roasted Almonds268011NA37.3279022.3NA4710713020303324
AlmondsNuts, almonds269010.3NA37270021.84534810733041103144
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added29109.55NA36.8274024.6NA46606990411030.728
Boiled BorageBoiled and Drained Borage10201.43NA36.45703.85NA550491098802.2919
Boiled SpinachBoiled and Drained Spinach13601.7437835.78709.35NA5604660157007.6912
Green SoybeansRaw Green Soybeans19701.28NA35.56505.47NA19406200151509.9675
Dried PilinutsNuts, pilinuts, dried14509.6NA35.3302023NA57505070NA3029.727.7
Plain Almond ButterPlain Almond Butter no Salt34709.34NA35279021.3NA5080748024703316.4
Chanterelle MushroomsRaw Chanterelle Mushrooms1503.53NA34.71302.86NA570506022907.1899
Jerusalem-artichokesRaw Jerusalem-artichokes1401.4NA341700.6NA78042907401.2780
Toasted Dried CoconutToasted Dried Coconut Meat2708.1NA3492028NA21105540NA37020.510
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried72013NA33.8115037NA16907680NA34025.7100
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2608.07NA33.692028NA20905510NA37020.416.7
Dried CoconutDried Coconut Meat2607.96NA33.290027.5NA206054301853702030
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5506.9NA3326204.96NA9209190NA18010345
BorageRaw Borage9301.3NA335203.5NA530470098002930
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)1802.23NA334607.68NA9602200NA1305.6729
Blanched HazelnutsBlanched Hazelnuts Or Filberts149016NA331600127NA310065804102258
Blanched AlmondsNuts, almonds, blanched236010.3NA32.8268018.4NA481065903219029.745
Potato SkinRaw Potato Skin3004.23NA32.42306NA380413031003.5833
Sprouted LentilsRaw Sprouted Lentils2503.52NA323705.06NA17303220611015673
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves4301.33NA323803.55NA79043809802925
Boiled Potherb JuteBoiled and Drained Potherb Jute21102.55NA31.46201.23NA720550091107.9872
Young Lima BeansRaw Young Lima Beans3403.18NA31.458012NA1360467018807.8702
Canned Hearts Of PalmHearts of palm, canned5801.33NA31.338014NA65017707426011.5902
Dandelion GreensRaw Dandelion Greens18701.7NA313603.42NA660397057604.1856
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1403.37NA313505NA15302840610016687
Pinyon Pine NutsDried Pinyon Pine Nuts8010.4NA30.6234043.3NA3506280NA72042.859
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans5800.98NA306005.46NA11707560159207.7558
Canned Grape LeavesGrape leaves, canned289018.4NA301402.9NA3402909285304761
Tomato PasteCanned Tomato Paste3603.65NA304203.02NA83010140535906.3735
WalnutsEnglish Walnuts98016NA291580342103460441049203140.7
Kelp SeaweedRaw Kelp Seaweed16801.3NA28.512102NA4208907233012.3816
Roasted PecansDry Roasted Pecans72011.7NA28132039.3NA29304240401050.711
SpirulinaRaw Spirulina Seaweed1205.97NA281901.86NA110127079802907
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans5200.88NA275404.93NA10006460148306.9580
SpinachRaw Spinach9901.3NA277908.97NA4905580107905.3914
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained4704.73NA278104.66NA1390156503026607.8538
Roasted Macadamia NutsDry Roasted Macadamia Nuts7005.7NA26.5118030.4NA19803630117401316
Grape LeavesRaw Grape Leaves36304.15NA26.395028.6NA91027209906.7733
Beet GreensRaw Beet Greens11701.9NA25.77003.9NA4107620922603.8910
PecansPecans nuts7001210025.31210451562770410038045.335.2
KimchiCabbage Kimchi3300.24NA25140NANA2401510549802.2943
Boiled Green SoybeansBoiled and Drained Green Soybeans14501.17NA256005NA15805390141409.1686
Oil Roasted PecansNuts, pecans, oil roasted, without salt added67012NA24.7121037NA26303920601044.711.3
Dried BeechnutsNuts, beechnuts, dried106.7NA24.6013.4NA010170NA3803.666
Boiled Young Lima BeansBoiled and Drained Young Lima Beans3203.05NA24.574012.5NA13005700201707.9672
BrazilnutsDried Brazilnuts160017.4NA24.3376012.2NA72506590191703040.634.2
CoconutRaw Coconut Meat1404.35NA24.332015NA1130356010120011470
DockRaw Dock4401.3NA2410303.5NA63039009402930
Fireweed LeavesRaw Fireweed Leaves42903.2NA24156067NA10804940934026.6708
Minerals in Top 100 Vegetables & Nuts with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all vegetables & nuts , sorted by most amount of Iron per 1 kilogram.
Top 5 vegetables & nuts with most amount of iron per 1 kilogram are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds