Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA373040020101113
Dried Agar SeaweedSeaweed, agar, dried00.040.880.8121.2NA2302000209785
Dried ChivesFreeze-dried Chives135543.575.9523.48.377.92NA429026190NANA79.4
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.99057.7
Morel MushroomsRaw Morel Mushrooms00.270.818.941.750.54NA35.7NANA818NANA48.3
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA43.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers153324.764.7629.41.948.82NA9090754101645341.3
Dried Pasilla PeppersPeppers, pasilla, dried70960.6812.728.56.316.8NA675025.40NANA39
Sun-dried TomatoesTomatoes, sun-dried1752.11.94368.31.3NA270015600.0417136
Irishmoss SeaweedRaw Irishmoss Seaweed240.061.852.350.70.27NA72201203.452035.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.652935
Lemon Grass Raw Lemon Grass 00.260.544.370.20.32NA298010.30NANA32.4
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.431.6
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA30.6
Dried LeeksFreeze-dried Leeks55.63.181.6143.044.8NA145304680NANA30
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA29
Dried Goji BerriesGoji berries, driedNANANANANANANANANA192NANANA27
Dried Oriental RadishesRadishes, oriental, dried01.072.713.57.342.45NA11710000.041826.7
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713526.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.67025.2
ParsleyFresh Parsley16710.340.395.21.60.36NA603052802.98650924.6
Dried PepeaoPepeao, dried03.281.41285.33.77NA63505.560NANA24.4
Sun-dried Chile PeppersSun-dried Hot Chile Peppers52550.324.834.43.83.2NA2020125012.542924
Dried ShallotsFreeze-dried Shallots3.971.20.43.975.66.65NA460015500.7115.524
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231722.7
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.1803721422
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked2820.150.44192.070.63NA27.80420NANA22
Dried LongansLongans, driedNA0.1623.97NANANANA0111NANANA21.4
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.560140021
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.190.21NANANANANA0864NANANA20.2
Potherb JuteRaw Potherb Jute11030.532.1750.292.4NA48801470NANA19
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.418.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked4290.0080.8417.42.240.27NA001900.7562.316
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA15.6
AlmondsNuts, almonds00.814.514.41.870.54226175000102014.7
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA14.6
Green SoybeansRaw Green Soybeans35.71.730.696.550.580.26NA65501150NANA14
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA14
PrunesRaw Dehydrated Prunes3490.470.65121.662.96NA7.94000NANA14
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.060.8516.24.30.17NA7.94NANA841NANA13.8
Jerusalem-artichokesRaw Jerusalem-artichokes3.970.790.245.161.580.31NA51.601600.750.413.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA13.4
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.213
BorageRaw Borage8330.240.63.570.160.33NA51.601390NANA13
Potato SkinRaw Potato Skin00.0830.154.11.20.95NA67.5045.20NANA13
Sprouted LentilsRaw Sprouted Lentils7.940.90.514.482.30.75NA397065.50NANA12.7
Young Lima BeansRaw Young Lima Beans39.70.860.415.850.980.81NA13509301.2722.212.5
Dandelion GreensRaw Dandelion Greens20160.751.033.20.331NA1070139013.7308912.3
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA12
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans01.350.482.781.20.85NA19803.970NANA12
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.711.5
Kelp SeaweedRaw Kelp Seaweed240.20.61.872.550.008NA71401203.4526211.3
TamarindsRaw Tamarinds7.941.70.67.70.570.26NA55.601400.41111
SpirulinaRaw Spirulina Seaweed120.881.364.751.30.13NA35.703.5701.949.9211
SpinachRaw Spinach18610.310.752.870.260.7717770011208.06191710.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2540.771.5214.41.91.27NA9104040NANA10.6
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked7140.060.2910.32.050.57NA39.703.9701712.310.6
Grape LeavesRaw Grape Leaves54610.161.49.370.921.6NA32904407.9443110.4
Beet GreensRaw Beet Greens12540.40.871.60.990.42NA59.5011905.95158810.2
PecansPecans nuts122.60.524.633.430.839087.304.3705.561410
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0262NANANA9.92
Dried BeechnutsNuts, beechnuts, dried01.21.473.53.672.7NA448061.5NANANA9.76
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.409.64
CoconutRaw Coconut Meat00.260.0792.141.20.21NA10301300.950.799.64
DockRaw Dock7940.160.420.160.48NA51.601910NANA9.53
Fireweed LeavesRaw Fireweed Leaves7140.130.5418.65.42.5NA44508.730NANA9.53
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.40.213.43.582.64NA4370600NANA9.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.171.433.373.562.63NA433059.50NANA9.45
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared160.970.283.20.940.42NA7420160NANA9.33
Chrysanthemum LeavesRaw Chrysanthemum Leaves3730.520.572.10.880.7NA70305.560NANA9.13
Garland ChrysanthemumRaw Garland Chrysanthemum4600.520.572.10.880.7NA70305.560NA13899.1
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA9.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.1203.531.040.19NA910110NANA9.05
Sprouted PeasRaw Sprouted PeasNA0.890.6212.34.11.05NA572041.30NANA8.97
Taro LeavesRaw Taro Leaves9570.831.860.330.58NA5000206084318.93
Pumpkin LeavesRaw Pumpkin Leaves3850.370.513.650.170.82NA143043.70NANA8.8
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared35.70.450.34.060.740.64NA1110330NANA8.77
RowalRaw Rowal75.4NANANANANANANANA102NANANA8.73
CornsaladRaw Cornsalad14090.280.351.650.171.1NA55.601520NANA8.65
Wakame SeaweedRaw Wakame Seaweed71.40.240.916.352.770.008NA77801203.97218.65
AsparagusRaw Asparagus1510.570.563.91.10.36NA206022.204.51658.5
Broccoli RaabRaw Broccoli Raab5200.640.514.851.280.68NA32908006.438898.5
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA8.4
LeeksRaw Leeks3290.240.121.60.560.92NA254047.603.651878.33
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0320.585.450.610.29NA0027.800.24818.33
Sprouted SoybeansRaw Sprouted Soybeans3.971.350.474.563.70.7NA683060.70NANA8.33
Edible Podded PeasRaw Edible Podded Peas2140.60.322.42.980.64NA167023801.55998.26
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips3450.721.444.40.253.2NA50803490NANA8.1
Raw Dried FigsFigs, dried, uncooked00.340.332.461.720.42NA35.704.7601.4628.06
Frozen Podded PeasPeas, edible-podded, frozen, unprepared27.80.240.422.860.61NA159087.30NANA7.94
PurslaneRaw PurslaneNA0.190.441.90.140.29NA47.6083.30NANA7.9
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.910.699.052.940.68NA4680860NANA7.8
Sprouted Navy BeansRaw Sprouted Navy Beans01.550.854.843.270.76NA524074.60NANA7.66
Leafy Tips CowpeasRaw Leafy Tips Cowpeas1431.40.694.450.240.7NA40101430NANA7.62
Young BroadbeansRaw Young Broadbeans71.40.670.445.950.340.15NA38101310NANA7.54
Dried Zante CurrantsCurrants, zante, dried160.640.566.4NA1.17NA39.7018.700.44137.46
EpazoteRaw Epazote120.111.42.540.710.6NA853014.30NANA7.46
Agar SeaweedRaw Agar Seaweed00.020.0870.221.20.13NA3370003.459.137.4
MulberriesRaw Mulberries3.970.120.42.46NA0.2NA24014403.45317.34
SuccotashRaw Succotash59.50.830.336.30.510.52NA1590600NANA7.26
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in raw fruits, nuts & vegetables , sorted by most amount of Iron per 14 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 14 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms