Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.528.5
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.221.4
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA262120
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.815
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA141714.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.714.6
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.1212
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.61211
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.31810.4
Dried Pasilla PeppersPeppers, pasilla, dried34516NANANA051NANANANA2712.49.83
Sun-dried TomatoesTomatoes, sun-dried2582.970.430.0111.1055.837.6NANANA12.3149.1
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.3178.95
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.58.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.28.8
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.828.17
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated310.170.05NANANA5.62NANANANA4.51.868.07
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.5308.07
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.67.95
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA17177.8
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.57.7
Dried LeeksFreeze-dried Leeks3212.10.280.690.47074.7NANANANA10.4157.6
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.37.3
Baked Potato SkinPotatoes, baked, skin, without salt1980.10.0260.010.0320461.4NANANA7.94.37.04
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.26.8
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.96.73
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.26.68
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.36
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.976.2
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.826.14
Boiled Potato SkinBoiled Potato Skin no Salt780.10.0260.010.032017.2NANANANA3.32.866.07
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.3176.05
Sun-dried Chile PeppersSun-dried Hot Chile Peppers3245.80.810.0233.0607041NANANA28.710.66.04
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.36
Dried ShallotsFreeze-dried Shallots3480.50.0840.010.19080.738NANANA15.712.36
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1320.10.0260.010.032029.6NANANANA5.54.45.94
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.35.73
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.75.53
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85.25
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.65.03
Potherb JuteRaw Potherb Jute340.250.0380.0020.1205.8NANANANANA4.654.76
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7154.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.4154.38
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.34.12
Yeast extract spreadYeast extract spread1850.9000020.41.60006.5244.04
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.3214.03
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6203.92
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.33.8
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum200.090.0220.0060.03404.32NANANA2.31.643.74
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.7511213.73
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.7
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.93.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.23.68
Boiled BorageBoiled and Drained Borage250.810.2NA0.1303.55NANANANANA2.13.64
Boiled SpinachBoiled and Drained Spinach230.260.0430.0920.01703.750.43NANANA2.42.973.57
Green SoybeansRaw Green Soybeans1476.80.790.382.82011NANANANA4.2133.55
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA113.53
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.3213.5
Chanterelle MushroomsRaw Chanterelle Mushrooms320.53NANANANA6.861.1601.1603.81.53.47
Jerusalem-artichokesRaw Jerusalem-artichokes730.01000.001017.49.6NANANA1.623.4
Toasted Dried CoconutToasted Dried Coconut Meat5924741.7NA0.51044.4NANANANANA5.33.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.253.38
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6846961.3NA0.76021.5NANANANANA5.33.36
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.883.32
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.63.3
BorageRaw Borage210.70.17NA0.1103.06NANANANANA1.83.3
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)19721.319NA0.2302.8NANANANANA2.023.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.73.3
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.43.28
Potato SkinRaw Potato Skin580.10.0260.010.032012.4NANANANA2.52.573.24
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.963.2
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves210.220.110.0060.00503.40.69NANANA2.72.723.2
Boiled Potherb JuteBoiled and Drained Potherb Jute370.20.030.0020.09407.31NANANA23.683.14
Young Lima BeansRaw Young Lima Beans1130.860.20.140.280201.48NANANA4.96.843.14
Canned Hearts Of PalmHearts of palm, canned280.620.130.0190.1804.62NANANANA2.42.523.13
Dandelion GreensRaw Dandelion Greens450.70.170.0440.2609.20.71NANANA3.52.73.1
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1010.450.0530.0350.17021.3NANANANANA8.83.1
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.63.06
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1700.50.0610.190.11032.5NANANANA5.79.83
Canned Grape LeavesGrape leaves, canned691.970.310.840.15011.7NANANANA9.94.272.98
Tomato PasteCanned Tomato Paste820.470.10.0070.15019125.855.750.34.14.322.98
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.22.9
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.682.85
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.52.8
SpirulinaRaw Spirulina Seaweed260.390.140.0420.06402.420.3NANANA0.45.92.8
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1620.480.0580.180.099031NANANANA5.49.32.7
SpinachRaw Spinach230.390.0630.140.02603.630.420.150.110.072.22.862.7
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained213141.90.0782023.3NANANANA5.85.062.68
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.82.65
Grape LeavesRaw Grape Leaves932.120.340.860.15017.36.3NANANA115.62.63
Beet GreensRaw Beet Greens220.130.020.0040.04104.330.5NANANA3.72.22.57
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.172.53
KimchiCabbage Kimchi150.50.0670.140.102.41.06NANANA1.61.12.5
Boiled Green SoybeansBoiled and Drained Green Soybeans1416.40.740.352.66011NANANANA4.212.42.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.22.47
Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.22.46
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1230.320.0730.050.1023.61.63NANANA5.46.82.45
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.32.43
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.332.43
DockRaw Dock220.7NANANA03.2NANANANA2.922.4
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.4
Macronutrients in Top 100 Nuts & Vegetables with the highest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all nuts & vegetables , sorted by most amount of Iron per 100 grams.
Top 5 nuts & vegetables with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds