Morel MushroomsRaw Morel Mushrooms16139.21.0503.47NA82.39.6809.6804550.3196
Irishmoss SeaweedRaw Irishmoss Seaweed10201.630.340.010.0201256.22NANANA13.315.491
ParsleyFresh Parsley1389111.830.111.608812NANANA4641.386
BorageRaw Borage238116.74.05NA2.6073NANANANANA4378.6
Potherb JuteRaw Potherb Jute14713.680.560.0291.72085.3NANANANANA68.470
SpinachRaw Spinach21748.481.3730.570799.133.262.41.52486259
Pumpkin LeavesRaw Pumpkin Leaves263210.55.450.320.26061.3NANANANANA8358.4
Beet GreensRaw Beet Greens22732.950.450.0910.9309811.4NANANA845058.4
DockRaw Dock227316NANANA072.7NANANANA6645.554.5
Chanterelle MushroomsRaw Chanterelle Mushrooms15638.3NANANANA10718018059.423.354.2
SpirulinaRaw Spirulina Seaweed19237.52.60.811.23046.55.77NANANA7.711453.7
AsparagusRaw Asparagus2500310.251097472516.35.7552.55553.5
CornsaladRaw Cornsalad23819.52NANANA085.7NANANANANA47.652
PurslaneRaw Purslane250091.534.42.7084.8NANANANANA50.849.8
Broccoli RaabRaw Broccoli Raab2273111.94.30.66064.88.643.862.272.561.47248.6
Chrysanthemum LeavesRaw Chrysanthemum Leaves208311.7NANANA062.7NANANANA62.57048
Garland ChrysanthemumRaw Garland Chrysanthemum208311.7NANANA063NANANANA62.57047.7
Butterhead LettuceRaw Butterhead Lettuce38468.461.13.21.3085.83619.616.5042.35247.7
Swiss ChardRaw Swiss Chard26325.260.790.181.6609829NANANA4247.447.4
Red Leaf LettuceRaw Red Leaf Lettuce38468.461.083.11.308718.510.87.7034.65146
Water ConvolvulusRaw Water Convolvulus 26325.26NANANA082.4NANANANA55.368.444
Lemon Grass Raw Lemon Grass 5052.470.60.160.70128NANANANANA9.241.3
Coriander LeavesRaw Coriander Leaves217411.30.300.87079.819NANANA6146.338.5
Agar SeaweedRaw Agar Seaweed19230.580.120001305.4NANANA9.610.435.8
Dandelion GreensRaw Dandelion Greens11117.781.90.492.901027.9NANANA393034.4
Mustard SpinachRaw Mustard Spinach22736.80.340.610.68088.6NANANANA63.65034
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips166711.5NANANA055NANANANANA88.334
Kelp SeaweedRaw Kelp Seaweed11636.52.870.0470.2301116.98NANANA1519.533
Leafy Tips CowpeasRaw Leafy Tips Cowpeas17244.31.140.761.03083NANANANANA70.733
Chinese CabbageRaw Chinese Cabbage38467.71.042.11.608445.4NANANA38.557.730.8
Mustard GreensRaw Mustard Greens18527.780.190.330.37086.524.4NANANA59.35330.4
EpazoteRaw Epazote15638.13NANANA0116NANANANA59.45.1629.4
ArugulaRaw Arugula2000131.723.42.607341NANANA3251.629
Green Leaf LettuceRaw Green Leaf Lettuce333350.671.930.80962614.312043.345.328.7
New Zealand SpinachRaw New Zealand Spinach35717.141.142.360.46089.310.4NANANA53.653.628.6
White Icicle RadishesRaw White Icicle Radishes35713.571.071.040.57094NANANANA5039.328.6
Romaine LettuceRaw Cos Or Romaine Lettuce29418.821.153.321.40973523.511.5061.83628.5
Potato SkinRaw Potato Skin8620.860.220.0860.280107NANANANA21.62228
Taro ShootsRaw Taro Shoots45454.10.820.51.20105NANANANANA4227.3
Taro LeavesRaw Taro Leaves11908.81.81.12.55079.836NANANA4459.326.8
ChivesRaw Chives1667122.430.254.2072.531NANANA41.754.526.7
Laver SeaweedRaw Laver Seaweed142940.870.0140.0570737NANANA4.38325.7
Edible Podded PeasRaw Edible Podded Peas11902.40.460.150.8909047.6NANANA3133.324.8
EndiveRaw Endive29415.91.40.382.20997.35NANANA9136.824.4
Wakame SeaweedRaw Wakame Seaweed11117.11.440.0220.1101027.22NANANA5.5633.724.2
Pumpkin FlowersRaw Pumpkin Flowers33332.331.20.0670.0670109NANANANANA34.323.3
Jerusalem-artichokesRaw Jerusalem-artichokes6850.068000.007011965.8NANANA1113.723.3
Spring Or Scallions OnionsRaw Spring Or Scallions Onions15632.970.50.0631.1011536.4NANANA40.628.623
KaleRaw Kale142921.32.545.44.16063145.865.72.5758.641.723
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2174151.53.85.1045.74.352.61.74041.386.721
CardoonRaw Cardoon29412.940.32NA1.20120NANANANA4720.620.6
Garden CressRaw Garden Cress1563110.361.22.3808668.8NANANA1740.620.3
Oyster MushroomsRaw Oyster Mushrooms15156.20.9401.86092170170355020
Chicory GreensRaw Chicory Greens21746.521.60.412.43010215.2NANANA873719.6
Fiddlehead FernsRaw Fiddlehead Ferns14715.9NANANA081.5NANANANANA6719.3
Baby Zucchini SquashRaw Baby Zucchini Squash23819.521.982.521.5074NANANANA2664.519
NopalesRaw Nopales31252.80.50.161.38010436NANANA68.841.318.4
Welsh OnionsRaw Welsh Onions14715.90.990.122.1809632NANANA35.32818
LeeksRaw Leeks8202.460.330.810.55011632NANANA14.812.317.2
Turnip GreensRaw Turnip Greens15634.71.11.30.56011112.74.538.13NA5023.417
Yellow Snap BeansRaw Yellow Snap Beans16131.940.420.580.37011552.7NANANA5529.416.8
Green Snap BeansRaw Green Snap Beans16133.550.811.10.71011252.622.424.45.843.529.516.6
Yellow TomatoesRaw Yellow Tomatoes33338.671.20.133.47099NANANANA23.332.716.3
Brussels SproutsRaw Brussels Sprouts11633.50.721.150.52010425.6119.45.354439.316.3
Sprouted Pinto BeansRaw Sprouted Pinto Beans8067.260.882.71.52094NANANANANA42.316
Flower Clusters BroccoliRaw Flower Clusters Broccoli17866.250.962.30.6809026.4NANANA4153.215.7
Broccoli LeavesRaw Broccoli Leaves17866.250.962.30.6809026.4NANANA4153.215.7
Broccoli StalksRaw Broccoli Stalks17866.250.962.30.68094NANANANANA53.215.7
Sesbania FlowerRaw Sesbania Flower18520.74NANANA0125NANANANANA23.715.6
Enoki MushroomsRaw Enoki Mushrooms13513.90.360.551.101062.9702.97036.53615.5
PumpkinRaw Pumpkin19231.9210.0580.038012553NANANA9.619.215.4
WaxgourdRaw Waxgourd38467.70.62NA3.350115NANANANA11215.415.4
CeltuceRaw Celtuce27788.33NANANA0101NANANANA47.223.615.3
Sprouted Mung BeansRaw Sprouted Mung Beans166730.770.270.709969NANANA3050.715
Sprouted LentilsRaw Sprouted Lentils4722.60.270.180.850104NANANANANA42.315
Green Hot Chili PeppersRaw Green Hot Chili Peppers12502.50.260.0631.3011863.8NANANA18.82515
Tahitian TaroRaw Tahitian Taro1136112.241.383.17078.5NANANANANA31.714.8
Orange TomatoesRaw Orange Tomatoes31255.940.780.0942.3099NANANANA2836.314.7
Iceberg LettuceRaw Iceberg Lettuce357150.641.860.75010670.435.732.51.8433214.6
Sprouted Navy BeansRaw Sprouted Navy Beans7465.220.631.941.1097NANANANANA4614.4
Grape LeavesRaw Grape Leaves53811.41.84.60.809334NANANA593014
Sprouted Kidney BeansRaw Sprouted Kidney Beans17248.621.242.91.84070.7NANANANANA72.414
Young Lima BeansRaw Young Lima Beans4423.80.880.61.25089.26.55NANANA21.730.314
ArtichokesRaw Artichokes10641.60.380.180.49011210.5NANANA57.434.813.6
Serrano PeppersRaw Serrano Peppers15636.880.920.0943.38010560NANANA582713.4
Young BroadbeansRaw Young Broadbeans6944.170.961.30.83081.3NANANANA293913
Red CabbageRaw Red Cabbage16132.60.340.730.55011961.824289.68342313
Red Hot Chili PeppersRaw Red Hot Chili Peppers12505.50.530.142.85011066.3NANANA18.823.413
Balsam-pear , PodsRaw Balsam-pear , Pods29415NANANA0109NANANANA82.429.412.6
RadicchioRaw Radicchio21745.431.30.352.0209713NANANA19.63112.4
Green SoybeansRaw Green Soybeans340232.671.289.6037.6NANANANA14.34412
Green CauliflowerRaw Green Cauliflower16134.840.761.680.4709849NANANA51.647.611.8
Bulb FennelRaw Bulb Fennel16133.231.4502.73011863.4NANANA502011.8
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage20833.750.480.960.730112NANANANA4825.211.7
Stored Common CabbageRaw Stored Common Cabbage20833.750.480.960.730112NANANANA4825.211.7
Fireweed LeavesRaw Fireweed Leaves48513.3NANANA093NANANANA51.52311.7
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash26327.12.451.131.03010275.84232.41.5826.326.611.6
Sweet Potato LeavesRaw Sweet Potato Leaves11906.071.320.432.30105NANANANA6329.611.5
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas11363.40.90.590.82010857.3NANANA37.537.511.4
UV Exposed White MushroomRaw White Mushroom Exposed to UV22737.731.1403.64074453.8633.6022.770.211.4
Macronutrients in Top 100 Fresh Vegetables with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of macronutrients in fresh vegetables , sorted by most amount of Iron per 500 calories.
Top 5 fresh vegetables with most amount of iron per 500 calories are:
- Raw Morel Mushrooms
- Raw Irishmoss Seaweed
- Fresh Parsley
- Raw Borage
- Raw Potherb Jute