Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.3228113
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.685
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA1048479.4
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA12260.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.358.6
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.457.7
Morel MushroomsRaw Morel Mushrooms1232.260.2600.85NA20.22.402.401112.448.3
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.74743.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.57141.3
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA1064939
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA495636
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.535.5
Irishmoss SeaweedRaw Irishmoss Seaweed1940.640.130.0040.008048.82.42NANANA5.16635.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412035
Lemon Grass Raw Lemon Grass 3931.940.470.120.550100NANANANANA7.2232.4
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1230.670.2NANANA22.3NANANANA187.432
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.811832
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612531.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.331
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.630.6
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.330
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11229
Baked Potato SkinPotatoes, baked, skin, without salt7860.40.10.040.1301835.56NANANA31.41728
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.327
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.426.7
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.326.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.23468125.2
ParsleyFresh Parsley1433.140.520.0320.460253.37NANANA1311.824.6
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA1924.4
Boiled Potato SkinBoiled Potato Skin no Salt3100.40.10.040.13068.3NANANANA1311.424
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.2136724
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA1144224
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.824
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.34924
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5240.40.10.040.130118NANANANA2217.423.6
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.622.7
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.322
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.521
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.720
Potherb JuteRaw Potherb Jute1350.990.150.0080.46023NANANANANA18.519
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.318.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.717.4
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.616.4
Yeast extract spreadYeast extract spread7343.570000816.3500025.89516
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.516
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.3428015.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.715
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum79.40.360.0870.0240.130177.98NANANA9.136.515
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.38315
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68414.7
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.414.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.314.6
Boiled BorageBoiled and Drained Borage993.20.78NA0.5014NANANANANA8.314.4
Boiled SpinachBoiled and Drained Spinach911.030.170.370.0670151.7NANANA9.5311.814
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.414
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4314
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.2418314
Chanterelle MushroomsRaw Chanterelle Mushrooms1272.1NANANANA27.24.604.60155.913.8
Jerusalem-artichokesRaw Jerusalem-artichokes2900.04000.004069.238NANANA6.357.9413.5
Toasted Dried CoconutToasted Dried Coconut Meat2350187165NA2.040176NANANANANA2113.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2113.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2715274243NA3085.4NANANANANA2113.3
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.313
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.613
BorageRaw Borage83.32.780.67NA0.43012NANANANANA7.1413
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)78284.775NA0.92011NANANANANA813
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.413
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.38513
Potato SkinRaw Potato Skin2300.40.10.040.13049.4NANANANA9.9210.213
Sprouted LentilsRaw Sprouted Lentils4212.20.230.150.72088NANANANANA35.612.7
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves83.30.870.450.0240.02013.52.74NANANA10.710.812.7
Boiled Potherb JuteBoiled and Drained Potherb Jute1470.790.120.0080.370293.97NANANA7.9414.612.5
Young Lima BeansRaw Young Lima Beans4483.40.790.541.120805.87NANANA19.42712.5
Canned Hearts Of PalmHearts of palm, canned1112.460.520.0750.73018.3NANANANA9.531012.4
Dandelion GreensRaw Dandelion Greens1792.780.670.171.04036.52.8NANANA1410.712.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4011.80.210.140.66084.3NANANANANA3512.3
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54612
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.63912
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.31712
Tomato PasteCanned Tomato Paste3251.870.40.0280.607548.323.2231.216.31712
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.411.5
Kelp SeaweedRaw Kelp Seaweed1712.220.980.0160.0790382.4NANANA5.166.6711.3
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.711
SpirulinaRaw Spirulina Seaweed1031.550.540.170.2509.61.2NANANA1.623.511
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans6431.90.230.70.390123NANANANA21.43710.8
SpinachRaw Spinach911.550.250.550.1014.41.670.60.440.288.7311.410.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained845567.50.317.87093NANANANA232010.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.83110.5
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.210.4
Beet GreensRaw Beet Greens87.30.520.0790.0160.160172NANANA14.78.7310.2
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.410
KimchiCabbage Kimchi59.520.270.540.4109.534.2NANANA6.354.379.92
Boiled Green SoybeansBoiled and Drained Green Soybeans56025.42.941.410.5044NANANANA16.7499.92
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.59.8
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.69.76
Boiled Young Lima BeansBoiled and Drained Young Lima Beans4881.270.290.20.410946.47NANANA21.4279.72
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.8579.64
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.29.64
DockRaw Dock87.32.78NANANA012.7NANANANA11.57.949.53
Fireweed LeavesRaw Fireweed Leaves40911NANANA076.3NANANANA4218.79.53
Macronutrients in Top 100 Nuts & Vegetables with the highest Iron content per 14 oz
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by most amount of Iron per 14 ounces.
Top 5 nuts & vegetables with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds