Dried SpirulinaDried Spirulina Seaweed13210.816.65815.81.65NA426046022.7116129
Dried Agar SeaweedSeaweed, agar, dried00.04510.9213.71.37NA263100022.711197
Dried ChivesFreeze-dried Chives154904.16.826.89.579.05NA490029940NANA91
Sesame FlourHigh fat Sesame Flour13.6121.360.613.30.69NA141000NANA69
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.641.1420.80.233.64NA445000NANA67
Whole Sesame SeedsDried Whole Sesame Seeds03.61.1220.50.233.6NA4400001.13066
Morel MushroomsRaw Morel Mushrooms00.310.9310.220.62NA41NANA934NANA55.2
Dried Ancho PeppersPeppers, ancho, dried46360.8110.2299.0316NA31309.070NANA49.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers175225.445.4433.62.210NA10390861801851847
Dried Pasilla PeppersPeppers, pasilla, dried81100.7814.532.57.219NA7710290NANA44.6
Sun-dried TomatoesTomatoes, sun-dried2002.42.2419.51.5NA308017800.04519541.2
TahiniSesame Butter from Roasted Kernels13.65.532.1524.73.140.68NA4450001.13040.6
Irishmoss SeaweedRaw Irishmoss Seaweed27.20.0682.12.70.80.31NA826013.603.9522.740.4
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels4.541.240.6922.63.40.65NA26308.609.93340
Lemon Grass Raw Lemon Grass 00.290.6150.230.36NA340011.80NANA37
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated2220.270.862.1NA0.14NA1041.2216683.04NA36.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.320.68202.60.45NA25908.1602.5420.436.6
Hemp SeedsHulled Hemp Seeds4.545.81.341.7NA2.72NA49902.2703.6326.836
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels13.65.472.124.73.10.66NA4350001.13035.3
ChiaDried Chia SeedsNA2.80.7740NANANA22207.26NA2.27NA35
Dried LeeksFreeze-dried Leeks63.53.631.8163.485.5NA166005350NANA34.5
Watermelon Seed KernelsDried Watermelon Seed Kernels00.860.66161.570.4NA263000NANA33
Baked Potato SkinPotatoes, baked, skin, without salt4.540.550.48143.92.8NA100061.200.187.732
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.471.319323.65NA108006.350NANA31
Dried Oriental RadishesRadishes, oriental, dried01.223.115.48.42.8NA13380000.04520.430.5
Cashew NutsRaw Cashew Nuts01.90.264.83.91.9NA11302.2704.115530.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels13.63.170.4126.31.31.8NA5220007.62029
ParsleyFresh Parsley19100.390.445.961.80.41NA689060303.4743928
Dried PepeaoPepeao, dried03.751.613.6984.3NA72606.350NANA28
Boiled Potato SkinBoiled Potato Skin no Salt00.150.165.541.641.1NA45.4023.60NANA27.5
Oil Roasted CashewsOil Roasted Cashew Nuts01.650.997.8741.47NA11301.3604.1715727.4
Sun-dried Chile PeppersSun-dried Hot Chile Peppers60060.375.4739.34.343.67NA2310142014.249127.4
Roasted CashewsDry Roasted Cashew Nuts00.910.916.355.531.16NA3130004.1715727.2
Dried ShallotsFreeze-dried Shallots4.541.360.454.546.47.6NA526017700.8217.727.2
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.320.34102.72.23NA77069.40NANA27
FlaxseedSeeds, flaxseed07.460.73144.472.1515339502.7201.419.526
Pine NutsDried Pine Nuts4.541.651.03201.40.4358.515403.63042.324425
Sunflower SeedsDried Sunflower Seed Kernels13.66.71.6385.136.1NA103006.350160024
Cashew ButterPlain Cashew Butter no Salt01.40.857.255.441.14NA308000NANA23
Potherb JuteRaw Potherb Jute12610.62.485.70.332.72NA55801680NANA21.6
HazelnutsNuts, hazelnuts or filberts4.542.90.518.164.162.55NA513028.606864.421.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts13.61.530.569.34.22.8NA399017.2069.3NA20
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.240.7430.65.32.5NA1075012.20104NA18.7
Yeast extract spreadYeast extract spread010679.4578210NA171732.27000018.3
Roasted PistachiosDry Roasted Pistachio Nuts593.151.066.232.335.1NA231013.609.846018.3
Pistachio NutsRaw Pistachio Nuts1183.950.735.92.367.7NA231025.4013NA17.8
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.481.132323.65NA107506.35011812.217.2
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum5850.0950.733.270.190.54NA2270108011.364717
Roasted AlmondsDry Roasted Almonds00.355.4316.51.460.62NA249000108017
AlmondsNuts, almonds00.935.1616.42.140.62259200000116017
Macadamia NutsRaw Macadamia Nuts05.420.7311.23.441.25NA5005.4402.45NA16.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.423.5416.61.040.54NA122000118016.7
Boiled BorageBoiled and Drained Borage9930.270.754.260.20.4NA45.401470NANA16.5
Boiled SpinachBoiled and Drained Spinach23770.431.072.220.661.1NA662044.509.43223916
Green SoybeansRaw Green Soybeans411.970.797.50.670.29NA74801320NANA16
Dried PilinutsNuts, pilinuts, dried9.074.140.422.352.170.52NA27202.72NANANA16
Plain Almond ButterPlain Almond Butter no Salt00.194.2614.31.440.47260240000110016
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0680.9818.54.90.2NA9.07NANA962NANA15.7
Jerusalem-artichokesRaw Jerusalem-artichokes4.540.910.275.91.80.35NA5901800.860.4515.4
Toasted Dried CoconutToasted Dried Coconut Meat00.280.462.83.71.4NA4106.80NANA15.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried183.641.72162.23NA49402780NANA15.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.280.462.773.681.38NA4106.80NANA15.2
Dried CoconutDried Coconut Meat00.270.452.743.631.36NA4106.8021.3615
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds13.60.150.241.30.250.17NA4101.360NANA15
BorageRaw Borage9530.270.684.10.190.38NA5901590NANA15
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.102.90.690.13NA63.504.540NANA15
Blanched HazelnutsBlanched Hazelnuts Or Filberts9.072.150.57.033.72.65NA35409.07079.4NA15
Blanched AlmondsNuts, almonds, blanched00.873.23161.420.52NA222000108015
Potato SkinRaw Potato Skin00.0950.174.71.371.1NA77051.70NANA14.7
Sprouted LentilsRaw Sprouted Lentils9.071.030.585.12.620.86NA4540750NANA14.6
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves3630.310.623.860.190.89NA11304.5404.3549014.5
Boiled Potherb JuteBoiled and Drained Potherb Jute11750.410.874.040.332.6NA472015003.1849014.2
Young Lima BeansRaw Young Lima Beans45.40.980.476.71.120.93NA154010601.4525.414.2
Canned Hearts Of PalmHearts of palm, canned00.050.2620.570.1NA1770360NANA14
Dandelion GreensRaw Dandelion Greens23040.861.183.660.381.14NA1220159015.6353114
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils9.0710.415.442.60.74NA3040570NANA14
Pinyon Pine NutsDried Pinyon Pine Nuts4.545.641200.950.5NA26309.070NANA14
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans01.540.543.181.370.98NA22704.540NANA13.6
Canned Grape LeavesGrape leaves, canned11930.291.6520.419.40.62NA354051.308.144113.5
Tomato PasteCanned Tomato Paste3450.270.69140.640.98NA54.4099019.551.713.5
WalnutsEnglish Walnuts4.541.550.685.12.62.4478.544505.903.1812.213
Kelp SeaweedRaw Kelp Seaweed27.20.230.682.132.90.009NA816013.603.9529913
Roasted PecansDry Roasted Pecans31.82.040.495.33.20.85NA72.603.1805.9NA12.7
SpirulinaRaw Spirulina Seaweed13.611.555.421.470.15NA4104.102.2211.312.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA1.240.492.871.170.88NA15403.180NANA12.3
SpinachRaw Spinach21270.350.863.30.290.8819.3880012709.2219012.3
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2900.881.7416.52.171.45NA10404620NANA12
Roasted Macadamia NutsDry Roasted Macadamia Nuts03.220.3910.32.741.63NA45.403.1802.6012
Grape LeavesRaw Grape Leaves62410.181.610.71.051.8NA376050.309.0749312
Beet GreensRaw Beet Greens14330.4511.81.130.48NA68013606.8181411.7
PecansPecans nuts13.630.595.33.90.951031000506.351611.5
KimchiCabbage Kimchi22.70.0450.955NA0.97NA2360000.519811.3
Boiled Green SoybeansBoiled and Drained Green Soybeans36.31.180.75.670.580.27NA5030770NANA11.3
Oil Roasted PecansNuts, pecans, oil roasted, without salt added22.72.150.55.443.340.85NA6803.18011.5NA11.2
Dried BeechnutsNuts, beechnuts, dried01.381.73.984.23.1NA513070.3NANANA11
Boiled Young Lima BeansBoiled and Drained Young Lima Beans680.640.444.71.170.88NA11804600.642811
BrazilnutsDried Brazilnuts02.80.161.340.830.46NA10003.18025.6011
CoconutRaw Coconut Meat00.30.0912.451.360.24NA11801501.10.9111
DockRaw Dock9070.180.452.270.190.55NA5902180NANA11
Fireweed LeavesRaw Fireweed Leaves8160.150.6221.26.172.87NA50809.980NANA11
Vitamins in Top 100 Vegetables & Nuts with the highest Iron content per 1 lb
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 pound.
Top 5 vegetables & nuts with most amount of iron per 1 pound are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds