Morel MushroomsRaw Morel Mushrooms00.67221.84.261.3NA87NANA1994NANA118
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated4740.581.844.45NA0.29NA2232.6341456.5NA78
Canned ButterburButterbur, canned00.60.6141.13.3NA300011900NANA63
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum19350.322.4110.631.77NA7500359037.5214156
Irishmoss SeaweedRaw Irishmoss Seaweed36.70.0922.853.631.080.42NA1114018.405.3330.654.5
ParsleyFresh Parsley35080.720.82113.330.75NA12670110806.251366751.7
KimchiCabbage Kimchi1000.24.222NA4.26NA10400002.287250
BorageRaw Borage30000.862.14130.591.2NA18605000NANA47
Boiled SpinachBoiled and Drained Spinach68351.243.086.41.93.16NA19040128027643846.6
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves11430.971.94120.62.8NA357014.3013.7154345.7
Boiled BorageBoiled and Drained Borage26280.711.9811.30.541.06NA12003900NANA43.7
Potherb JuteRaw Potherb Jute24531.174.8110.645.3NA108503260NANA42
SpinachRaw Spinach611712.479.440.852.5455.425300367026.5629935.3
Pumpkin LeavesRaw Pumpkin Leaves15321.52.0214.50.663.27NA56801740NANA35
Beet GreensRaw Beet Greens43091.3635.453.41.45NA2050409020.5545535
Boiled Swiss ChardBoiled and Drained Swiss Chard45900.511.35.42.451.28NA1350270028.4491034
Canned Hearts Of PalmHearts of palm, canned00.120.614.71.350.24NA418084.60NANA33.5
DockRaw Dock27270.551.366.80.561.66NA17706550NANA32.7
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.14238.3100.41NA18.8NANA1988NANA32.5
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids38360.261.357.760.860.79NA87903320NANA32.4
SpirulinaRaw Spirulina Seaweed34.62.563.95143.750.39NA104010.405.652932
AsparagusRaw Asparagus5702.152.114.74.11.37NA78008401762432
Boiled DockBoiled and Drained Dock26100.511.36.170.541.5NA12003950NANA31
CornsaladRaw Cornsalad507111.245.930.63.9NA20005460NANA31
Canned SpinachCanned Spinach, Solids with Salt63910.211.85.060.611.3NA12780187025.3602130
PurslaneRaw PurslaneNA0.711.77.20.541.1NA18003150NANA30
Dried SpirulinaDried Spirulina Seaweed302.463.813.33.60.38NA97010.405.1726.429.5
Broccoli RaabRaw Broccoli Raab17862.21.7616.74.42.33NA11320275022305529
Canned AsparagusCanned Asparagus Solids6470.961.58152.21.74NA15160291019.365229
Chrysanthemum LeavesRaw Chrysanthemum Leaves11751.631.86.642.762.2NA2213017.50NANA28.8
Garland ChrysanthemumRaw Garland Chrysanthemum14501.631.86.642.762.2NA2213017.50NA437528.6
Butterhead LettuceRaw Butterhead Lettuce38311.31.438.243.461.9NA1685085.404.15236128.6
Swiss ChardRaw Swiss Chard48320.631.426.32.71.56NA22104740301310528.4
Red Leaf LettuceRaw Red Leaf Lettuce86541.481.787.43.322.3NA831085.403.46323827.7
Water ConvolvulusRaw Water Convolvulus 49740.471.5814.22.231.5NA90008680NANA26.4
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage53000.81.5810.71.984.15NA1025065002.2585026
Boiled Potherb JuteBoiled and Drained Potherb Jute21000.741.567.20.584.62NA843026805.6887625.5
Canned Spinach with LiquidsCanned Spinach Solids and Liquids63790.281.674.280.61.26NA9160213025.3601325
Lemon Grass Raw Lemon Grass 00.20.413.340.150.24NA22707.880NANA24.8
Canned Turnip GreensCanned Turnip Greens no Salt47050.160.955.73.380.63NA14530245023.2453224
Boiled Potato SkinBoiled Potato Skin no Salt00.120.144.71.40.92NA38.50200NANA23.3
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared43570.631.265.541.761.06NA58603690NANA23.3
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids15.80.330.352.261.472.05NA379023202.220523.2
Coriander LeavesRaw Coriander Leaves43960.872.114.57.431.94NA8090352032.6404323
Canned PimentoPimento, canned17350.220.788.020.132.8NA78.3011070910822
Agar SeaweedRaw Agar Seaweed00.0580.250.633.50.37NA9810001026.521.5
Boiled Beet GreensBoiled and Drained Beet Greens42561.33.25.543.661.47NA1560277020537821
Dried Agar SeaweedSeaweed, agar, dried00.010.220.22.960.3NA5690004.92421
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids9440.480.424.484.622.1NA156011107.6714321
Dandelion GreensRaw Dandelion Greens33871.271.735.370.561.67NA1800233023518920.7
Frozen Turnip GreensFrozen Turnip Greens, Unprepared42140.61.245.221.91.36NA100903650NANA20.6
Mustard SpinachRaw Mustard Spinach67500.931.279.252.432.1NA2168017730NANA20.5
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips8701.83.6110.638.03NA128008800NANA20.4
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt2600.30.442.120.6NA52004400.458020.4
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens55660.560.774.840.710.69NA4030226027.5536820
Kelp SeaweedRaw Kelp Seaweed420.351.053.284.480.014NA125602106.0746020
Leafy Tips CowpeasRaw Leafy Tips Cowpeas3723.661.811.60.621.83NA104503720NANA20
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus39000.751.27.51.91.2NA52502400NANA20
Frozen SpinachUnprepared Frozen Spinach60620.972.35.240.971.78NA1500057030384819.6
Frozen Mustard GreensFrozen Mustard Greens, Unprepared38700.720.924.70.291.97NA207003800NANA19.4
Cooked Malabar SpinachMalabar spinach, cooked7571.41.710.31.761.12NA14870770NANA19.3
Dried ChivesFreeze-dried Chives32940.871.455.72.041.93NA10406370NANA19.3
Canned Green Chili PeppersPeppers, chili, green, canned85.70.140.438.961.21.7NA77104890NANA19
Boiled White MushroomsBoiled and Drained White Mushrooms00.783.247.8231NA19304385.70.11018.6
Cooked Napa CabbageCabbage, napa, cooked3250.130.6311.70.880.93NA10750800NANA18.5
Chinese CabbageRaw Chinese Cabbage51460.921.611.52.034.48NA15230103802.08105018.5
Mustard GreensRaw Mustard Greens16780.891.228.92.332NA1330778022.3286118.2
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids3200.51.0242.120.6NA36006802.8NA18
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids800.51.0242.120.6NA36008004.662418
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt800.51.0242.120.6NA36006800.662418
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots65251.053.7516.50.591.67NA13501230012.8162018
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens55890.630.844.070.251.7NA11050218021.3529117.7
EpazoteRaw Epazote280.263.2661.681.43NA2016033.80NANA17.6
Canned BeetsCanned Beets, Solids9.680.0970.391.51.50.55NA290039.700.291.9417.6
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers17400.360.646.2NA1NA820010000.8017.6
ArugulaRaw Arugula14280.531.033.665.240.88NA1164018005.16130317.5
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach53210.691.553.870.661.2NA1068019.4031.2477117.3
Green Leaf LettuceRaw Green Leaf Lettuce74001.41.67.52.681.8NA760018404.4252617
New Zealand SpinachRaw New Zealand SpinachNA0.862.810.76.76.5NA3210643030.4722117
White Icicle RadishesRaw White Icicle Radishes00.640.436.433.941.6NA30006210NANA17
Romaine LettuceRaw Cos Or Romaine Lettuce76941.271.25.522.51.3NA2400070.602.3180917
Potato SkinRaw Potato Skin00.110.25.341.561.24NA880590NANA16.8
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA0.752.689.756.45.93NA2000400030.8730016.5
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt1150.370.629.651.10.97NA231062.302.7764.616.4
Boiled Dandelion GreensBoiled and Drained Dandelion Greens31091.21.64.670.521.45NA1180164022501316.4
Taro ShootsRaw Taro Shoots821.11.36222.053.03NA8205730NANA16.4
Taro LeavesRaw Taro Leaves17211.53.26110.61.04NA9000371014.477616
ChivesRaw Chives21800.781.156.473.241.4NA1050058102.1212716
Laver SeaweedRaw Laver Seaweed22290.843.8212.64.471.36NA1251033408.5734.315.4
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1040.530.48.241.30.2NA57.709109.5827.715.3
Cooked Broccoli RaabBroccoli raab, cooked27242.031.7245.382.64NA8520444030.4307215.2
Boiled Mustard SpinachBoiled and Drained Mustard Spinach76880.771.168.062.231.8NA1369012190NANA15
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips36940.430.564.170.710.57NA2830156018.3355815
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas3953.51.9413.70.631.84NA81802510NANA15
Edible Podded PeasRaw Edible Podded Peas3861.070.574.35.361.14NA300042902.817915
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt26501.744.75160.550.9NA60004440NANA14.8
EndiveRaw Endive19061.41.327.06160.35NA2506011507.76407614.6
Wakame SeaweedRaw Wakame Seaweed1200.41.5310.74.650.013NA130702006.6735.314.5
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 2450.220.632.82.730.41NA38203800.4153014.5
Boiled EscaroleBoiled and Drained Escarole without Salt18801.181.246.2416.50.32NA156006608423814.4
Vitamins in Top 100 Vegetables & Nuts with the highest Iron content per 300 kcal
In the above table you can find and compare the amount of vitamins in all vegetables & nuts , sorted by most amount of Iron per 300 calories.
Top 5 vegetables & nuts with most amount of iron per 300 calories are:
- Raw Morel Mushrooms
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Raw Irishmoss Seaweed