Dried SpirulinaDried Spirulina Seaweed2902436.712834.83.64NA9400101050255285
Dried Agar SeaweedSeaweed, agar, dried00.12.222.02303.03NA580000050244214
Dried ChivesFreeze-dried Chives34150915592120NA1080066000NANA200
Sesame FlourHigh fat Sesame Flour30272.8613429.31.52NA310000NANA152
Roasted Sesame SeedsRoasted Whole Sesame Seeds08.032.5460.518NA980000NANA148
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
TahiniSesame Butter from Roasted Kernels30124.7354.56.931.5NA9800002.5089.5
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
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated4900.61.94.6NA0.3NA2302.7351506.7NA80.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.71.544.35.71NA57001805.64580.7
Hemp SeedsHulled Hemp Seeds1012.82.8592NA6NA110005085979.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels30124.6654.46.81.46NA9600002.5077.8
ChiaDried Chia SeedsNA6.21.788.3NANANA490016NA5NA77.2
Dried LeeksFreeze-dried Leeks14084357.6712NA3660011800NANA76
Watermelon Seed KernelsDried Watermelon Seed Kernels01.91.4535.53.460.89NA580000NANA72.8
Baked Potato SkinPotatoes, baked, skin, without salt101.221.0630.78.576.14NA220013500.41770.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt03.252.854270.68.05NA23800140NANA68
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
Boiled Potato SkinBoiled Potato Skin no Salt00.320.3612.23.62.4NA1000520NANA60.7
Oil Roasted CashewsOil Roasted Cashew Nuts03.632.1817.48.83.23NA2500309.234760.5
Sun-dried Chile PeppersSun-dried Hot Chile Peppers132400.811286.79.568.1NA5100314031.4108260.4
Roasted CashewsDry Roasted Cashew Nuts02214122.56NA6900009.234760
Dried ShallotsFreeze-dried Shallots1031101416.8NA1160039001.83960
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.710.75225.944.9NA17001530NANA59.4
FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.14357.3
Pine NutsDried Pine Nuts103.642.27443.130.941293400809353955.3
Sunflower SeedsDried Sunflower Seed Kernels30153.5583.411.313.5NA22700140352052.5
Cashew ButterPlain Cashew Butter no Salt03.121.8716122.52NA680000NANA50.3
Potherb JuteRaw Potherb Jute27801.335.4612.60.726NA123003700NANA47.6
HazelnutsNuts, hazelnuts or filberts106.431.13189.25.63NA1130063015014247
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts303.381.2320.59.236.2NA8800380153NA43.8
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.531.6367.511.75.5NA23700270229NA41.2
Yeast extract spreadYeast extract spread02341751275460NA378605000040.4
Roasted PistachiosDry Roasted Pistachio Nuts1306.952.3413.75.1311.2NA510030021.713240.3
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA39.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt01.062.4670.470.48.04NA237001402612738
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum12900.211.67.20.421.18NA5000239025142737.4
Roasted AlmondsDry Roasted Almonds00.771236.43.21.36NA550000239037.3
AlmondsNuts, almonds02.0511.4364.71.37570440000256037
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA37
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.927.836.72.31.18NA270000260036.8
Boiled BorageBoiled and Drained Borage21900.591.659.40.450.88NA10003250NANA36.4
Boiled SpinachBoiled and Drained Spinach52400.952.364.91.452.42NA1460098021493635.7
Green SoybeansRaw Green Soybeans904.351.7516.51.470.65NA165002900NANA35.5
Dried PilinutsNuts, pilinuts, dried209.130.935.24.81.15NA60006NANANA35.3
Plain Almond ButterPlain Almond Butter no Salt00.419.431.63.181.03573530000242035
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.152.1541110.44NA20NANA2120NANA34.7
Jerusalem-artichokesRaw Jerusalem-artichokes1020.6133.970.77NA13004001.9134
Toasted Dried CoconutToasted Dried Coconut Meat00.611.026.168.173.06NA900150NANA34
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried4083.8354.86.6NA109006130NANA33.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.6116.18.13.04NA900150NANA33.6
Dried CoconutDried Coconut Meat00.616.0383NA9001504.4333.2
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds300.340.522.860.560.37NA90030NANA33
BorageRaw Borage21000.61.590.410.84NA13003500NANA33
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.2206.371.530.28NA1400100NANA33
Blanched HazelnutsBlanched Hazelnuts Or Filberts204.751.115.58.155.85NA7800200175NA33
Blanched AlmondsNuts, almonds, blanched01.97.1353.141.15NA490000238032.8
Potato SkinRaw Potato Skin00.210.3810.33.022.4NA17001140NANA32.4
Sprouted LentilsRaw Sprouted Lentils202.281.2811.35.81.9NA100001650NANA32
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves8000.681.368.50.421.96NA25001009.6108032
Boiled Potherb JuteBoiled and Drained Potherb Jute25900.911.928.90.725.7NA1040033007108031.4
Young Lima BeansRaw Young Lima Beans1002.171.0314.72.472.04NA340023403.25631.4
Canned Hearts Of PalmHearts of palm, canned00.110.574.371.260.22NA3900790NANA31.3
Dandelion GreensRaw Dandelion Greens50801.92.68.060.842.5NA2700350034.4778431
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils202.20.9125.71.64NA67001260NANA31
Pinyon Pine NutsDried Pinyon Pine Nuts1012.42.2343.72.11.1NA5800200NANA30.6
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans03.41.273.022.15NA5000100NANA30
Canned Grape LeavesGrape leaves, canned26300.643.644542.71.36NA780011301897330
Tomato PasteCanned Tomato Paste7600.61.5330.81.422.16NA120021904311430
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072729
Kelp SeaweedRaw Kelp Seaweed600.51.54.76.40.02NA180003008.766028.5
Roasted PecansDry Roasted Pecans704.51.0711.77.031.87NA16007013NA28
SpirulinaRaw Spirulina Seaweed302.223.42123.250.34NA900904.92528
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA2.741.086.322.581.94NA340070NANA27
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts07.10.8722.76.033.6NA1000705.7026.5
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
KimchiCabbage Kimchi500.12.111NA2.13NA5200001.143625
Boiled Green SoybeansBoiled and Drained Green Soybeans802.61.5512.51.280.6NA111001700NANA25
Oil Roasted PecansNuts, pecans, oil roasted, without salt added504.731.1127.371.87NA15007025.3NA24.7
Dried BeechnutsNuts, beechnuts, dried03.043.78.779.256.84NA11300155NANANA24.6
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1501.40.9610.42.571.93NA260010101.46224.5
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
Vitamins in Top 100 Vegetables & Nuts with the highest Iron content per 1 kg
In the above table you can find and compare the amount of vitamins in all vegetables & nuts , sorted by most amount of Iron per 1 kilogram.
Top 5 vegetables & nuts with most amount of iron per 1 kilogram are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds