Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.540.4
Dried Agar SeaweedSeaweed, agar, dried4340.430.0860.0010.00601154.2NANANA118.830.3
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA373028.3
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.621.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA202421
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72520.6
Morel MushroomsRaw Morel Mushrooms440.810.09200.3NA7.230.8500.8503.974.4217.3
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.61715.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.414.7
Dried Pasilla PeppersPeppers, pasilla, dried48922.5NANANA072.5NANANANA3817.514
Sun-dried TomatoesTomatoes, sun-dried3664.20.60.0161.5607953.3NANANA17.42013
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA132412.7
Irishmoss SeaweedRaw Irishmoss Seaweed69.50.230.0470.0010.003017.40.86NANANA1.842.1412.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54312.5
Lemon Grass Raw Lemon Grass 1400.690.170.0440.2036NANANANANA2.5811.6
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated440.240.071NANANA7.97NANANANA6.382.6411.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.311.4
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.711.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA242411
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.411
Dried LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.510.8
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4010.3
Baked Potato SkinPotatoes, baked, skin, without salt2810.140.0370.0140.045065.32NANANA116.19.98
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.49.65
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA34119.54
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68269.47
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.4299
ParsleyFresh Parsley511.10.190.0110.1608.971.2NANANA4.684.28.8
Dried PepeaoPepeao, dried4220.62NANANA0115NANANANANA6.838.7
Boiled Potato SkinBoiled Potato Skin no Salt1110.140.0370.0140.045024.4NANANANA4.684.058.6
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.68248.58
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4598.241.150.0334.3309958.2NANANA40.7158.56
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.78.5
Dried ShallotsFreeze-dried Shallots4930.710.120.0140.26011454NANANA22.317.48.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1870.140.0370.0140.045042NANANANA7.86.228.4
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7268.12
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.47.84
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.44
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.83257.13
Potherb JuteRaw Potherb Jute480.350.0540.0030.1708.22NANANANANA6.66.75
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7216.66
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.36.2
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.55.84
Yeast extract spreadYeast extract spread2621.280000292.270009.2345.73
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.6305.7
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.65.56
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.45.4
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum28.30.130.0310.0090.04806.12.85NANANA3.262.325.3
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.75.3
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7305.26
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.25.23
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.215305.2
Boiled BorageBoiled and Drained Borage35.41.150.28NA0.1805.03NANANANANA2.965.16
Boiled SpinachBoiled and Drained Spinach32.60.370.0610.130.02405.30.61NANANA3.44.25.06
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.45.03
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.35
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.74.95
Chanterelle MushroomsRaw Chanterelle Mushrooms45.40.75NANANANA9.721.6401.6405.42.14.9
Jerusalem-artichokesRaw Jerusalem-artichokes1030.014000.001024.713.6NANANA2.272.834.8
Toasted Dried CoconutToasted Dried Coconut Meat83966.659NA0.73063NANANANANA7.54.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.444.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.54.76
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.754.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.34.7
BorageRaw Borage29.80.990.24NA0.1504.34NANANANANA2.554.68
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27930.227NA0.3304NANANANANA2.864.68
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.44.68
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.34.65
Potato SkinRaw Potato Skin82.20.140.0370.0140.045017.6NANANANA3.543.644.6
Sprouted LentilsRaw Sprouted Lentils1500.780.0810.0540.26031.4NANANANANA12.74.55
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves29.80.310.160.0090.00704.80.98NANANA3.833.864.54
Boiled Potherb JuteBoiled and Drained Potherb Jute52.40.280.0430.0030.13010.31.4NANANA2.835.24.45
Young Lima BeansRaw Young Lima Beans1601.20.280.190.4028.62.1NANANA6.959.74.45
Canned Hearts Of PalmHearts of palm, canned39.70.880.180.0270.2606.55NANANANA3.43.574.44
Dandelion GreensRaw Dandelion Greens63.80.990.240.0620.370131NANANA4.963.834.4
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1430.640.0750.050.24030NANANANANA12.54.4
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.44.34
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.08144.25
Canned Grape LeavesGrape leaves, canned982.80.441.20.21016.6NANANANA146.054.22
Tomato PasteCanned Tomato Paste1160.670.140.010.2202717.38.38.150.435.86.124.22
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.12
Kelp SeaweedRaw Kelp Seaweed610.790.350.0060.028013.60.85NANANA1.842.44.04
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.53.97
SpirulinaRaw Spirulina Seaweed370.550.190.060.09103.430.43NANANA0.578.43.95
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2300.680.0820.250.14043.8NANANANA7.65133.84
SpinachRaw Spinach32.60.550.0890.20.03705.150.60.210.160.0993.14.053.84
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained302202.70.112.8033NANANANA8.227.173.8
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.3113.76
Grape LeavesRaw Grape Leaves13230.481.20.21024.58.93NANANA15.67.943.73
Beet GreensRaw Beet Greens310.180.0280.0060.05806.140.71NANANA5.243.13.64
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6133.6
KimchiCabbage Kimchi21.30.710.0950.190.1503.41.5NANANA2.271.563.54
Boiled Green SoybeansBoiled and Drained Green Soybeans2009.071.050.53.77015.7NANANANA5.9517.53.54
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.5133.5
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.83.5
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1740.450.10.0710.15033.52.3NANANA7.659.653.47
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.33.44
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.723.44
DockRaw Dock310.99NANANA04.54NANANANA4.12.833.4
Fireweed LeavesRaw Fireweed Leaves1463.9NANANA027.2NANANANA156.683.4
Macronutrients in Top 100 Nuts & Vegetables with the highest Iron content per 5 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 5 ounces.
Top 5 nuts & vegetables 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