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Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.68
Dried Agar SeaweedSeaweed, agar, dried6250.61NA21.47704.3NA5211257.41025.88.7
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.122
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
Morel MushroomsRaw Morel Mushrooms430.63NA12190.59NA1944112.2212.0389.6
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.42
Dried Pasilla PeppersPeppers, pasilla, dried970.42NA9.831301.58NA26722223.2891.415
Sun-dried TomatoesTomatoes, sun-dried1101.42NA9.11941.85NA35634275.5107214.6
Irishmoss SeaweedRaw Irishmoss Seaweed720.15NA8.91440.37NA157630.7671.9581.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.6
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
Dried LeeksFreeze-dried Leeks3600.66NA7.61612.63NA34624005.7350.662
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Dried Goji BerriesGoji berries, dried190NANA6.8NANANANANANA298NA7.5
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.7
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
ParsleyFresh Parsley1380.15NA6.2500.16NA585540.1561.0787.7
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511
Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.23NA6.04880.82NA15918703.5911.027.15
Dried ShallotsFreeze-dried Shallots1830.43NA61041.4NA29616505.7591.932
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Potherb JuteRaw Potherb Jute2080.26NA4.76640.12NA835590.980.7987.7
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.5
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Chanterelle MushroomsRaw Chanterelle Mushrooms150.35NA3.47130.29NA575062.290.7190
Jerusalem-artichokesRaw Jerusalem-artichokes140.14NA3.4170.06NA784290.740.1278
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.53723
BorageRaw Borage930.13NA3.3520.35NA534700.9800.293
Potato SkinRaw Potato Skin300.42NA3.24230.6NA384130.3100.3583.3
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.3
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.2
Dandelion GreensRaw Dandelion Greens1870.17NA3.1360.34NA663970.5760.4185.6
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Kelp SeaweedRaw Kelp Seaweed1680.13NA2.851210.2NA42890.72331.2381.6
TamarindsRaw Tamarinds740.086NA2.892NANA1136281.3280.131.4
SpirulinaRaw Spirulina Seaweed120.6NA2.8190.19NA111270.7980.291
SpinachRaw Spinach990.13NA2.7790.9NA495581790.5391
Grape LeavesRaw Grape Leaves3630.42NA2.63952.86NA912720.990.6773.3
Beet GreensRaw Beet Greens1170.19NA2.57700.39NA417620.92260.3891
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Native PersimmonsRaw Native Persimmons27NANA2.5NANANA26310NA1NA64.4
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
DockRaw Dock440.13NA2.41030.35NA633900.940.293
Fireweed LeavesRaw Fireweed Leaves4290.32NA2.41566.7NA1084940.9342.6670.8
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared260.21NA2.35550.88NA1224413.661.5864
Chrysanthemum LeavesRaw Chrysanthemum Leaves1170.14NA2.3320.94NA545670.31180.7191
Garland ChrysanthemumRaw Garland Chrysanthemum1170.14NA2.3320.94NA54567NA1180.7191
Sprouted PeasRaw Sprouted Peas360.27NA2.26560.44NA1653810.6201.0562.3
Taro LeavesRaw Taro Leaves1070.27NA2.25450.71NA606480.930.4185.7
Pumpkin LeavesRaw Pumpkin Leaves390.13NA2.22380.36NA1044360.9110.293
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
CornsaladRaw Cornsalad380.13NA2.18130.36NA534590.940.5993
Wakame SeaweedRaw Wakame Seaweed1500.28NA2.181071.4NA80500.78720.3880
AsparagusRaw Asparagus240.19NA2.14140.16NA522022.320.5493
Broccoli RaabRaw Broccoli Raab1080.042NA2.14220.4NA731961330.7793
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.65
LeeksRaw Leeks590.12NA2.1280.48NA351801200.1283
Sprouted SoybeansRaw Sprouted Soybeans670.43NA2.1720.7NA1644840.6141.1769
Edible Podded PeasRaw Edible Podded Peas430.079NA2.08240.24NA532000.740.2789
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips840.2NA2.04850.54NA996080.9110.389.3
Raw Dried FigsFigs, dried, uncooked1620.29NA2.03680.51NA676800.6100.5530
PurslaneRaw Purslane650.11NA2680.3NA444940.9450.1793
Sprouted Pinto BeansRaw Sprouted Pinto Beans430.32NA1.97530.37NA943070.61530.581.3
Sprouted Navy BeansRaw Sprouted Navy Beans150.36NA1.931010.41NA1003070.6130.8979
Leafy Tips CowpeasRaw Leafy Tips Cowpeas630.19NA1.92430.51NA94550.970.2989.8
Young BroadbeansRaw Young Broadbeans220.074NA1.9380.32NA952501.2500.5881
Dried Zante CurrantsCurrants, zante, dried880.3NA1.88360.35NA997770.7430.3717.6
EpazoteRaw Epazote2750.19NA1.881213.1NA866330.9431.189.2
Agar SeaweedRaw Agar Seaweed540.061NA1.86670.37NA52260.790.5891
MulberriesRaw Mulberries390.06NA1.8518NANA381940.6100.1287.7
SuccotashRaw Succotash180.19NA1.83480.69NA1133690.640.6173

Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 100 g

In the above table you can find and compare the amount of minerals in raw fruits, nuts & vegetables , sorted by most amount of Iron per 100 grams.

Top 5 raw fruits, nuts & vegetables with most amount of iron per 100 grams are:

  1. Dried Spirulina Seaweed
  2. Dried Agar Seaweed
  3. Freeze-dried Chives
  4. Dried Whole Sesame Seeds
  5. Raw Morel Mushrooms