Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.88127
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated510.085NA11.41191NA45.4507NA7460.44127
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
Dried LeeksFreeze-dried Leeks5100.93NA10.82283.73NA49034028.0849.60.942.83
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Baked Potato SkinPotatoes, baked, skin, without salt481.16NA9.98610.87NA1438120.9929.80.6967
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.5124
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8
Boiled Potato SkinBoiled Potato Skin no Salt63.81.24NA8.642.51.9NA76.55770.43200.62110
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.93
Sun-dried Chile PeppersSun-dried Hot Chile Peppers63.80.32NA8.561251.16NA22526514.961291.4510
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt65.21.25NA8.452.41.4NA1169210.7122.70.7290
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.2
Potherb JuteRaw Potherb Jute2950.36NA6.75910.17NA1187921.2811.31.1124
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88
Yeast extract spreadYeast extract spread950.35NA5.732550.37NA14729773947915.9458
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum980.19NA5.325.50.5NA618070.43750.28131
Roasted AlmondsDry Roasted Almonds3801.56NA5.33953.16NA66810112.834.254.73.4
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added4121.35NA5.23883.5NA6619915.81.44.353.97
Boiled BorageBoiled and Drained Borage1450.2NA5.1680.80.55NA786961.281250.31130
Boiled SpinachBoiled and Drained Spinach1930.2553.65.061231.33NA79.46612.13991.08129
Green SoybeansRaw Green Soybeans2790.18NA5.03920.78NA2758792.1321.31.496
Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.93
Plain Almond ButterPlain Almond Butter no Salt4921.32NA4.953953.02NA72010603.49.924.662.32
Chanterelle MushroomsRaw Chanterelle Mushrooms21.30.5NA4.918.40.41NA80.87173.112.81127
Jerusalem-artichokesRaw Jerusalem-artichokes200.2NA4.8240.085NA1116080.995.670.17111
Toasted Dried CoconutToasted Dried Coconut Meat38.31.15NA4.81303.97NA299785NA52.42.91.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed371.14NA4.761303.94NA296781NA52.42.92.37
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38
BorageRaw Borage1320.18NA4.6873.70.49NA756661.281130.28132
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)25.50.32NA4.6865.21.1NA136312NA18.40.79103
Blanched HazelnutsBlanched Hazelnuts Or Filberts2112.27NA4.6822718NA4399335.803.18.2
Blanched AlmondsNuts, almonds, blanched3351.46NA4.653802.6NA6829344.54274.26.4
Potato SkinRaw Potato Skin42.50.6NA4.632.60.85NA545850.43140.5118
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves610.19NA4.54540.5NA1126211.2811.30.28131
Boiled Potherb JuteBoiled and Drained Potherb Jute2990.36NA4.45880.17NA1027801.2815.61.1124
Young Lima BeansRaw Young Lima Beans480.45NA4.4582.21.72NA1936622.5511.31.1100
Canned Hearts Of PalmHearts of palm, canned82.20.19NA4.44541.98NA922510.996041.63128
Dandelion GreensRaw Dandelion Greens2650.24NA4.4510.48NA945630.711080.58121
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans82.20.14NA4.25850.77NA16610722.131301.179
Canned Grape LeavesGrape leaves, canned4102.6NA4.22200.41NA48411.2840440.57108
Tomato PasteCanned Tomato Paste510.52NA4.2259.50.43NA11814377.583.60.89104
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.74116
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.6
SpirulinaRaw Spirulina Seaweed170.85NA3.95270.26NA15.61800.991390.28129
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans73.70.12NA3.8476.50.7NA14291621180.9882.2
SpinachRaw Spinach1400.18NA3.841121.27NA69.57911.41120.75130
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained66.60.67NA3.81150.66NA19722184.253771.176.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
Grape LeavesRaw Grape Leaves5150.59NA3.731354.05NA1293861.2812.80.95104
Beet GreensRaw Beet Greens1660.27NA3.64990.55NA5810801.283200.54129
PecansPecans nuts991.7143.61726.38223935815.406.425
KimchiCabbage Kimchi46.80.034NA3.5420NANA342140.717060.31134
Boiled Green SoybeansBoiled and Drained Green Soybeans2060.17NA3.54850.71NA2247642201.397
Oil Roasted PecansNuts, pecans, oil roasted, without salt added951.7NA3.51725.24NA3735568.51.46.341.6
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.36
Boiled Young Lima BeansBoiled and Drained Young Lima Beans45.40.43NA3.471051.77NA1848082.83241.195
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
DockRaw Dock62.40.19NA3.41460.49NA89.35531.285.670.28132
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100
Minerals in Top 100 Vegetables & Nuts with the highest Iron content per 5 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 5 ounces.
Top 5 vegetables & nuts with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds