Dried SpirulinaDried Spirulina Seaweed2902436.712834.83.64NA9400101050255285
Dried Agar SeaweedSeaweed, agar, dried00.12.222.02303.03NA580000050244214
Dried ChivesFreeze-dried Chives34150915592120NA1080066000NANA200
Whole Sesame SeedsDried Whole Sesame Seeds07.92.47450.57.9NA9700002.50146
Morel MushroomsRaw Morel Mushrooms00.692.0522.54.41.36NA90NANA2060NANA122
Dried Ancho PeppersPeppers, ancho, dried102201.822.6642035.4NA6900200NANA109
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers386301212744.8822.2NA22900190000401142104
Dried Pasilla PeppersPeppers, pasilla, dried178801.723271.81642.3NA17000640NANA98
Sun-dried TomatoesTomatoes, sun-dried4405.34.991213.32NA680039200.143091
Irishmoss SeaweedRaw Irishmoss Seaweed600.154.665.931.760.69NA182003008.75089
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels102.731.53507.51.43NA5800190227388.2
Lemon Grass Raw Lemon Grass 00.651.35110.50.8NA7500260NANA81.7
Hemp SeedsHulled Hemp Seeds1012.82.8592NA6NA110005085979.5
ChiaDried Chia SeedsNA6.21.788.3NANANA490016NA5NA77.2
Dried LeeksFreeze-dried Leeks14084357.6712NA3660011800NANA76
Watermelon Seed KernelsDried Watermelon Seed Kernels01.91.4535.53.460.89NA580000NANA72.8
Dried Goji BerriesGoji berries, driedNANANANANANANANANA484NANANA68
Dried Oriental RadishesRadishes, oriental, dried02.76.83418.56.18NA29500000.14567.3
Cashew NutsRaw Cashew Nuts04.230.5810.68.644.17NA250050934166.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels3070.9582.94NA115000017063.6
ParsleyFresh Parsley42100.860.981340.9NA15200133007.51640062
Dried PepeaoPepeao, dried08.263.5302159.5NA16000140NANA61.4
Sun-dried Chile PeppersSun-dried Hot Chile Peppers132400.811286.79.568.1NA5100314031.4108260.4
Dried ShallotsFreeze-dried Shallots1031101416.8NA1160039001.83960
FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.14357.3
Pine NutsDried Pine Nuts103.642.27443.130.941293400809353955.3
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked7100.391.148.35.21.6NA7001060NANA55
Dried LongansLongans, driedNA0.4510NANANANA0280NANANA54
Sunflower SeedsDried Sunflower Seed Kernels30153.5583.411.313.5NA22700140352052.5
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.470.53NANANANANA02176NANANA51
Potherb JuteRaw Potherb Jute27801.335.4612.60.726NA123003700NANA47.6
HazelnutsNuts, hazelnuts or filberts106.431.13189.25.63NA1130063015014247
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked10800.022.1243.85.640.67NA004801.915740.6
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA39.2
AlmondsNuts, almonds02.0511.4364.71.37570440000256037
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA37
Green SoybeansRaw Green Soybeans904.351.7516.51.470.65NA165002900NANA35.5
Dried PilinutsNuts, pilinuts, dried209.130.935.24.81.15NA60006NANANA35.3
PrunesRaw Dehydrated Prunes8801.181.65304.187.45NA20000NANA35.2
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.152.1541110.44NA20NANA2120NANA34.7
Jerusalem-artichokesRaw Jerusalem-artichokes1020.6133.970.77NA13004001.9134
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried4083.8354.86.6NA109006130NANA33.8
Dried CoconutDried Coconut Meat00.616.0383NA9001504.4333.2
BorageRaw Borage21000.61.590.410.84NA13003500NANA33
Potato SkinRaw Potato Skin00.210.3810.33.022.4NA17001140NANA32.4
Sprouted LentilsRaw Sprouted Lentils202.281.2811.35.81.9NA100001650NANA32
Young Lima BeansRaw Young Lima Beans1002.171.0314.72.472.04NA340023403.25631.4
Dandelion GreensRaw Dandelion Greens50801.92.68.060.842.5NA2700350034.4778431
Pinyon Pine NutsDried Pinyon Pine Nuts1012.42.2343.72.11.1NA5800200NANA30.6
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans03.41.273.022.15NA5000100NANA30
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072729
Kelp SeaweedRaw Kelp Seaweed600.51.54.76.40.02NA180003008.766028.5
TamarindsRaw Tamarinds204.31.5219.41.430.66NA140035012828
SpirulinaRaw Spirulina Seaweed302.223.42123.250.34NA900904.92528
SpinachRaw Spinach46900.781.97.240.651.9542.519400281020.3482927
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained6401.933.8336.34.83.2NA230010180NANA27
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked18000.150.74265.161.43NA100010043.33126.6
Grape LeavesRaw Grape Leaves137600.43.5423.62.34NA8300111020108626.3
Beet GreensRaw Beet Greens316012.242.51.06NA1500300015400025.7
PecansPecans nuts306.61.311.78.632.12272200110143525.3
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0660NANANA25
Dried BeechnutsNuts, beechnuts, dried03.043.78.779.256.84NA11300155NANANA24.6
BrazilnutsDried Brazilnuts06.170.352.951.841NA22007056.5024.3
CoconutRaw Coconut Meat00.660.25.430.54NA26003302.4224.3
DockRaw Dock20000.4150.411.22NA13004800NANA24
Fireweed LeavesRaw Fireweed Leaves18000.331.3746.713.66.32NA11200220NANA24
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled03.540.548.5496.66NA110001510NANA24
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled02.953.68.58.976.63NA109001500NANA24
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared402.450.718.12.371.06NA18700400NANA23.5
Chrysanthemum LeavesRaw Chrysanthemum Leaves9401.31.445.32.21.76NA17700140NANA23
Garland ChrysanthemumRaw Garland Chrysanthemum11601.31.445.32.21.76NA17700140NA350023
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1602.62.931396.66NA110005850NANA23
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.308.92.60.47NA2300280NANA23
Sprouted PeasRaw Sprouted PeasNA2.251.553110.32.65NA144001040NANA22.6
Taro LeavesRaw Taro Leaves24102.14.56150.841.46NA12600520020108622.5
Pumpkin LeavesRaw Pumpkin Leaves9700.941.289.20.422.07NA36001100NANA22
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared901.140.7510.21.871.6NA2800830NANA22
RowalRaw Rowal190NANANANANANANANA258NANANA22
CornsaladRaw Cornsalad35500.710.874.150.422.73NA14003820NANA22
Wakame SeaweedRaw Wakame Seaweed1800.62.3166.970.02NA19600300105322
AsparagusRaw Asparagus3801.431.49.782.740.91NA520056011.341621.4
Broccoli RaabRaw Broccoli Raab13101.621.312.23.221.7NA8300202016224021.4
HickorynutsDried Hickorynuts708.671.39.0717.51.92NA4000200NANA21
LeeksRaw Leeks8300.60.341.42.33NA640012009.247021
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.081.4513.71.530.72NA007000.620421
Sprouted SoybeansRaw Sprouted Soybeans103.41.1811.59.31.76NA172001530NANA21
Edible Podded PeasRaw Edible Podded Peas5401.50.867.51.6NA420060003.925021
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips8701.83.62110.638.03NA128008800NANA20.4
Raw Dried FigsFigs, dried, uncooked00.850.826.24.341.06NA9001203.515620.3
Frozen Podded PeasPeas, edible-podded, frozen, unprepared700.6157.21.54NA40002200NANA20
PurslaneRaw PurslaneNA0.471.124.80.360.73NA12002100NANA20
Sprouted Pinto BeansRaw Sprouted Pinto Beans02.31.75237.41.7NA118002170NANA19.7
Sprouted Navy BeansRaw Sprouted Navy Beans03.92.15128.251.9NA132001880NANA19.3
Leafy Tips CowpeasRaw Leafy Tips Cowpeas3603.541.75110.61.77NA101003600NANA19
Young BroadbeansRaw Young Broadbeans1801.71.1150.860.38NA96003300NANA19
Dried Zante CurrantsCurrants, zante, dried401.61.4216NA2.96NA10004701.13319
EpazoteRaw Epazote300.283.486.41.81.52NA21500360NANA19
Agar SeaweedRaw Agar Seaweed00.050.220.553.020.32NA8500008.72318.6
MulberriesRaw Mulberries100.2916.2NA0.5NA60036408.77818.5
SuccotashRaw Succotash1502.080.82161.281.3NA40001510NANA18.3
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 1 kg
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 1 kilogram.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 1 kilogram are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms