Morel MushroomsRaw Morel Mushrooms69410NA1963069.47NA3129662935.533932.71445
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated5810.97NA130135511.5NA5165774NA848451444
Canned ButterburButterbur, canned56676.17NA10533316.3NA66720001506671016320
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum17253.33NA944508.88NA1075142257.5132552312
Irishmoss SeaweedRaw Irishmoss Seaweed7351.52NA9114693.78NA16026437.1468420830
ParsleyFresh Parsley19172.07NA866942.22NA80676941.4778151218
KimchiCabbage Kimchi11000.8NA83.3467NANA800503316.7166007.333143
BorageRaw Borage22143.1NA78.612388.3NA12621119021.419054.762214
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.51983
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves10243.17NA769058.45NA18811042921.41904.762203
Boiled BorageBoiled and Drained Borage20402.86NA72.811407.7NA110098201817604.41838
Potherb JuteRaw Potherb Jute30593.75NA709411.8NA1221822113.211811.61290
SpinachRaw Spinach21522.83NA59171719.5NA10651213021.7171711.51987
Pumpkin LeavesRaw Pumpkin Leaves10263.5NA58.410009.34NA27371147423.72895.262444
Beet GreensRaw Beet Greens26594.34NA58.415918.9NA9321731820.551368.642069
Boiled Swiss ChardBoiled and Drained Swiss Chard14504.08NA56.521508.35NA8251372522.544758.252316
Canned Hearts Of PalmHearts of palm, canned10362.38NA5667925NA1161316112.5760720.51611
DockRaw Dock10002.98NA54.523417.93NA1432886420.5914.552114
Chanterelle MushroomsRaw Chanterelle Mushrooms2345.5NA54.22034.47NA891790634.4141111404
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids42142.96NA547149.9NA75050362598938.23382
SpirulinaRaw Spirulina Seaweed23111.5NA53.73653.58NA212244213.518853.851744
AsparagusRaw Asparagus6004.73NA53.53503.95NA1300505057.55013.52331
Boiled DockBoiled and Drained Dock9502.85NA5222257.58NA1300802522.5754.252340
CornsaladRaw Cornsalad9053.2NA523108.55NA12621092921.495142210
Canned SpinachCanned Spinach, Solids with Salt27613.9NA50165213NA957752230.47000101995
PurslaneRaw Purslane16252.83NA49.817007.58NA11001235022.511254.252322
Dried SpirulinaDried Spirulina Seaweed20710.5NA493363.28NA203235012.418073.458.07
Broccoli RaabRaw Broccoli Raab24550.95NA48.65008.98NA1659445522.775017.52103
Canned AsparagusCanned Asparagus Solids4212.53NA482634.47NA1132452644.7755310.52473
Chrysanthemum LeavesRaw Chrysanthemum Leaves24382.85NA4866719.6NA1125118136.25245814.81904
Garland ChrysanthemumRaw Garland Chrysanthemum24382.85NA47.766719.6NA112511813NA245814.81904
Butterhead LettuceRaw Butterhead Lettuce13460.62NA47.75006.9NA12699154231927.73678
Swiss ChardRaw Swiss Chard13424.7NA47.421329.63NA1211997423.756059.472438
Red Leaf LettuceRaw Red Leaf Lettuce12691.08NA464627.8NA1077719257.79627.73678
Water ConvolvulusRaw Water Convolvulus 20260.61NA4418684.2NA1026821123.729744.742433
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage38750.79NA43.34586NA12081545816.714177.13981
Boiled Potherb JuteBoiled and Drained Potherb Jute28513.45NA42.48381.66NA97374321214910.71178
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21843.05NA41.6147413NA842605331.61974112453
Lemon Grass Raw Lemon Grass 3281.34NA41.330326.4NA51036523.5430.311.3356
Canned Turnip GreensCanned Turnip Greens no Salt31052.2NA39.75266.92NA553371118.47636.052492
Boiled Potato SkinBoiled Potato Skin no Salt2885.63NA391928.58NA34626091.9289.72.82499
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared27141.2NA394295.24NA571195221.44293.82217
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids7892.5318438.73423.97NA526447415.81739552435
Coriander LeavesRaw Coriander Leaves14574.9NA38.55659.26NA10431132619.61000112005
Canned PimentoPimento, canned1301.07NA36.51302NA37034354.353044.132024
Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.5173111756
Boiled Beet GreensBoiled and Drained Beet Greens21114.65NA3512599.5NA7591683316.744639.261651
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.4814
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids4262.7NA352782.1NA33335747.4309446.31646
Dandelion GreensRaw Dandelion Greens20781.9NA34.44003.8NA73344115.568444.56951
Frozen Turnip GreensFrozen Turnip Greens, Unprepared26821.3NA34.36148.4NA614418220.52733.862112
Mustard SpinachRaw Mustard Spinach47731.7NA342509.25NA63610205184773.862095
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips14003.35NA3414178.93NA1650101331518351488
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt9671.23NA344336.83NA600306706400123169
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens26212.6NA33.44488.2NA586386220.72597.071559
Kelp SeaweedRaw Kelp Seaweed19531.5NA3314072.33NA48810358.14270914.3949
Leafy Tips CowpeasRaw Leafy Tips Cowpeas10863.3NA337418.78NA155784515.512151548
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus13500.53NA337503.58NA1050710022.5305042323
Frozen SpinachUnprepared Frozen Spinach22242.5NA32.6129312NA845596610312769.661555
Frozen Mustard GreensFrozen Mustard Greens, Unprepared29001.68NA32.33758.48NA750425017.57255.752330
Cooked Malabar SpinachMalabar spinach, cooked26962.4NA3210435.54NA783556519.611966.522011
Dried ChivesFreeze-dried Chives13071.1NA3210292.17NA8334759151138.233.2
Canned Green Chili PeppersPeppers, chili, green, canned857NANA31.795NANA26226907.1494522.142220
Boiled White MushroomsBoiled and Drained White Mushrooms1079NA312142.05NA1554635721335.715.51626
Cooked Napa CabbageCabbage, napa, cooked12084NA313338.46NA792362516.74585.834014
Chinese CabbageRaw Chinese Cabbage40380.81NA30.87316.1NA1423969219.225007.33666
Mustard GreensRaw Mustard Greens21303.06NA30.4593NANA1074711116.73704.631680
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids8002.33NA3043311NA63330676.674676.673156
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids8002.33NA3043311NA63332676.674676.673156
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt8002.33NA3043311NA63332676.6786336.673156
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots13253.15NA303508.4NA825460022.54504.752323
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens26581.53NA29.53427.74NA632365815.86585.262468
EpazoteRaw Epazote42972.97NA29.4189148.4NA1344989114672171394
Canned BeetsCanned Beets, Solids2420.9542429.42744.63NA27423878.0631293.41467
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers12333.33NA29.3833NANA1133353323.32003.333173
ArugulaRaw Arugula32001.52NA299406.4NA1040738065409.41834
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach22502.37NA29120610.5NA73544418114267.21308
Green Leaf LettuceRaw Green Leaf Lettuce12000.97NA28.74338.33NA96764672093363166
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.63357
White Icicle RadishesRaw White Icicle Radishes9643.54NA28.63211.18NA100010000255714.643406
Romaine LettuceRaw Cos Or Romaine Lettuce9711.4NA28.54124.56NA882726511.82356.762783
Potato SkinRaw Potato Skin2593.65NA281985.2NA32835602.686.23718
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach20003.2NA27.5133322NA917425037.54458133950
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt4623.08NA27.35003.73NA80836927.7192113694
Boiled Dandelion GreensBoiled and Drained Dandelion Greens21211.74NA27.33643.5NA63635154.556674.241361
Taro ShootsRaw Taro Shoots5454NA27.33645.55NA1273150914145.5234355
Taro LeavesRaw Taro Leaves12743.2NA26.85368.5NA714771410.735.74.91020
ChivesRaw Chives15332.6NA26.77006.2NA967493315509.331511
Laver SeaweedRaw Laver Seaweed10003.77NA25.728.614NA829508610686151215
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes6542.15NA25.62311.13NA385398111.542503.271760
Cooked Broccoli RaabBroccoli raab, cooked23601.5NA25.45407.6NA16406860261120111828
Boiled Mustard SpinachBoiled and Drained Mustard Spinach49381.56NA252198.44NA563890618.84383.442953
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips18291.9NA253435.7NA457308615.72715.31301
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas15683.5NA24.814099.36NA955797720.51365.452075
Edible Podded PeasRaw Edible Podded Peas5120.94NA24.82862.9NA63123818.3347.63.21058
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt17922.9NA24.64177.73NA563958318.841.74.381920
EndiveRaw Endive15292.9NA24.444112.4NA82492355.964723.22759
Wakame SeaweedRaw Wakame Seaweed16673.16NA24.2118915.6NA8895567.7896894.22889
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 8640.77NA242953.7NA45521829.145.54.552122
Boiled EscaroleBoiled and Drained Escarole without Salt15332.92232443313NA73381676.67633233143
Minerals in Top 100 Vegetables & Nuts with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in all vegetables & nuts , sorted by most amount of Iron per 500 calories.
Top 5 vegetables & nuts with most amount of iron per 500 calories are:
- Raw Morel Mushrooms
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Raw Irishmoss Seaweed