Dried SpirulinaDried Spirulina Seaweed54427.7NA1298858.6NA535618232.747549.0721.2
Dried Agar SeaweedSeaweed, agar, dried28352.77NA97349319.5NA236510333.646326.339.4
Dried ChivesFreeze-dried Chives36883.1NA9129036.12NA23501342642.631823.29.07
Sesame FlourHigh fat Sesame Flour7216.9NA6916376.75NA36601919NA18648.44.1
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.515
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.3
Morel MushroomsRaw Morel Mushrooms1952.83NA55.2862.66NA88018649.98959.2406
Dried Ancho PeppersPeppers, ancho, dried2772.3NA49.65135.8NA91210936131956.44103
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6086.3NA478538.6NA14831437916.8875119.07
Dried Pasilla PeppersPeppers, pasilla, dried4401.9NA44.65907.17NA12111007914.54046.3567.3
Sun-dried TomatoesTomatoes, sun-dried4996.45NA41.28808.37NA161515545254859.0366
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA332018781565222114
Irishmoss SeaweedRaw Irishmoss Seaweed3270.68NA40.46531.68NA7122863.183048.85369
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.7
Lemon Grass Raw Lemon Grass 2951.2NA3727223.7NA45832793.1827.210320
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1630.27NA36.63813.22NA1451624NA23861.4406
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2365.8NA36.6249520.4NA5325357442.681.634.79.2
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.7
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.3
Dried LeeksFreeze-dried Leeks16333NA34.573012NA1569108862615939.07
Watermelon Seed KernelsDried Watermelon Seed Kernels2453.1NA3323367.32NA34252939NA44946.423
Baked Potato SkinPotatoes, baked, skin, without salt1543.7NA321952.8NA45825993.18952.22215
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2598.3NA315859.6NA52532227NA13.6244.54
Dried Oriental RadishesRadishes, oriental, dried28537.4NA30.57712.44NA925158493.1812619.6689.3
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.517
ParsleyFresh Parsley6260.68NA282270.73NA26325130.452544.85398
Dried PepeaoPepeao, dried51323NA286625.22NA52632112053183450.5
Boiled Potato SkinBoiled Potato Skin no Salt2044NA27.51366.07NA24518461.3663.52353
Oil Roasted CashewsOil Roasted Cashew Nuts1959.27NA27.412387.57NA24092867925924.315.8
Sun-dried Chile PeppersSun-dried Hot Chile Peppers2041.03NA27.43993.72NA7218482164134.6332.4
Roasted CashewsDry Roasted Cashew Nuts20410NA27.211793.75NA222325635372.625.47.7
Dried ShallotsFreeze-dried Shallots8301.93NA27.24726.43NA13437484262688.759.07
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt2094NA271684.45NA37229482.2772.62.3288
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.3
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.5
Cashew ButterPlain Cashew Butter no Salt1959.93NA2311703.7NA20732477526823.413.4
Potherb JuteRaw Potherb Jute9431.16NA21.62900.56NA37625364.136.33.6398
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA131530841101124
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5587.94NA2078525NA1406342518.6011.311.4
Sunflower Seed ButterSunflower Seed Butter no Salt2907.24NA18.714119.4NA3021261347413.6222.8
Yeast extract spreadYeast extract spread3041.1NA18.38161.2NA47295251251533119186
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.4
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.9820
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt3188.3NA17.25859.57NA5239385636013.6245.44
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum3130.6NA1781.61.6NA19525811.362400.91420
Roasted AlmondsDry Roasted Almonds12165NA17126610NA213632349.0713.61511
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.541420
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.17
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added13204.33NA16.7124311NA2114317118.64.541412.7
Boiled BorageBoiled and Drained Borage4630.65NA16.52591.75NA24922274.13991417
Boiled SpinachBoiled and Drained Spinach6170.79171163954.24NA25421146.83183.45414
Green SoybeansRaw Green Soybeans8940.58NA162952.5NA88028126.8684.5306
Dried PilinutsNuts, pilinuts, dried6584.35NA16137010.5NA26082300NA13.613.512.6
Plain Almond ButterPlain Almond Butter no Salt15744.24NA1612669.67NA230433931131.8157.44
Chanterelle MushroomsRaw Chanterelle Mushrooms681.6NA15.7591.3NA25922959.98413.22408
Jerusalem-artichokesRaw Jerusalem-artichokes63.50.64NA15.4770.27NA35419463.18180.54354
Toasted Dried CoconutToasted Dried Coconut Meat1223.7NA15.441712.7NA9572513NA1689.34.54
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3275.95NA15.352217NA7673484NA15411.745
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1183.66NA15.241712.6NA9482499NA1689.257.57
Dried CoconutDried Coconut Meat1183.6NA1540812.5NA9342463841689.113.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2493.13NA1511882.25NA4174169NA81.646.720.4
BorageRaw Borage4220.59NA152361.6NA24021324.13630.91422
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)81.61NA152093.5NA435998NA592.54331
Blanched HazelnutsBlanched Hazelnuts Or Filberts6767.26NA1572657.4NA1406298518.609.9826.3
Blanched AlmondsNuts, almonds, blanched10704.66NA1512168.32NA2182298914.58613.520.5
Potato SkinRaw Potato Skin1361.9NA14.71042.73NA17218731.3645.41.6378
Sprouted LentilsRaw Sprouted Lentils1131.6NA14.61682.3NA78514612.72506.85305
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1950.6NA14.51721.6NA35819874.136.30.91420
Boiled Potherb JuteBoiled and Drained Potherb Jute9571.16NA14.22810.56NA32724954.1503.6395
Young Lima BeansRaw Young Lima Beans1541.44NA14.22635.5NA61721188.1636.33.54319
Canned Hearts Of PalmHearts of palm, canned2630.6NA141726.32NA2958033.1819325.2409
Dandelion GreensRaw Dandelion Greens8480.78NA141631.55NA29918012.273451.86388
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils63.51.53NA141592.28NA69412882.7245.47.26312
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.8
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2630.44NA13.62722.48NA53134296.84173.5253
Canned Grape LeavesGrape leaves, canned13118.35NA13.563.51.3NA1541324.1129411.8345
Tomato PasteCanned Tomato Paste1631.66NA13.51911.37NA3764599242682.86333
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.5
Kelp SeaweedRaw Kelp Seaweed7620.59NA135490.91NA1914043.1810575.58370
Roasted PecansDry Roasted Pecans3275.3NA12.759918NA13291923184.54235.1
SpirulinaRaw Spirulina Seaweed54.42.7NA12.7860.84NA505763.184450.91411
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2360.4NA12.32452.24NA45429306.353763.13263
SpinachRaw Spinach4490.59NA12.33584.07NA22225314.543582.4415
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2132.15NA123672.1NA630709913.612073.54244
Roasted Macadamia NutsDry Roasted Macadamia Nuts3182.6NA1253513.8NA898164753185.857.3
Grape LeavesRaw Grape Leaves16471.9NA1243113NA41312344.1413.04333
Beet GreensRaw Beet Greens5310.87NA11.73181.77NA18634564.110251.72413
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.516
KimchiCabbage Kimchi1500.11NA11.363.5NANA1096852.2722591428
Boiled Green SoybeansBoiled and Drained Green Soybeans6580.53NA11.32722.28NA71724456.3563.54.13311
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3045.44NA11.254916.8NA1193177827.24.5420.35.13
Dried BeechnutsNuts, beechnuts, dried4.543.04NA1106.1NA04613NA1721.6330
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1451.4NA113365.68NA59025859.07773.6305
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.5
CoconutRaw Coconut Meat63.51.97NA111456.8NA513161546915213
DockRaw Dock2000.59NA114671.6NA28617694.1180.91422
Fireweed LeavesRaw Fireweed Leaves19461.45NA1170830.4NA49022414.115412321
Minerals in Top 100 Vegetables & Nuts with the highest Iron content per 1 lb
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 pound.
Top 5 vegetables & nuts with most amount of iron per 1 pound are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds