Morel MushroomsRaw Morel Mushrooms01.13.336.37.12.2NA145NANA3323NANA196
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated7900.973.067.4NA0.48NA3714.3556.524211NA130
Canned ButterburButterbur, canned01123.31.835.5NA500019830NANA105
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum32250.534181.052.95NA12500598062.5356894
Irishmoss SeaweedRaw Irishmoss Seaweed61.20.154.766.051.80.7NA1857030.608.885191
ParsleyFresh Parsley58471.21.3618.25.561.25NA211101847010.42277886
KimchiCabbage Kimchi1670.33736.7NA7.1NA17330003.67145383.3
BorageRaw Borage50001.433.5721.40.982NA31008330NANA78.6
Boiled SpinachBoiled and Drained Spinach113912.075.1310.73.155.26NA31740213045.21073077.6
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves19051.63.2420.214.67NA595024023257176
Boiled BorageBoiled and Drained Borage43801.183.3190.91.76NA20006500NANA72.8
Potherb JuteRaw Potherb Jute40881.968.0318.51.068.82NA180905440NANA70
SpinachRaw Spinach101961.74.115.71.44.2492421706110441049859
Pumpkin LeavesRaw Pumpkin Leaves25532.473.3724.21.15.45NA94702890NANA58.4
Beet GreensRaw Beet Greens71822.2759.15.72.4NA3410682034909158.4
Boiled Swiss ChardBoiled and Drained Swiss Chard76500.852.1594.082.13NA2250450047.3818356.5
Canned Hearts Of PalmHearts of palm, canned00.217.82.250.39NA69601410NANA56
DockRaw Dock45450.912.2711.40.932.77NA295010910NANA54.5
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.233.3664170.69NA31.3NANA3313NANA54.2
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids63930.432.25131.431.32NA146405540NANA54
SpirulinaRaw Spirulina Seaweed57.74.276.58236.250.65NA173017.309.424853.7
AsparagusRaw Asparagus9503.583.5324.56.852.28NA13000140028.3104053.5
Boiled DockBoiled and Drained Dock43500.852.1510.30.92.5NA20006580NANA52
CornsaladRaw Cornsalad84521.72.079.916.5NA33309100NANA52
Canned SpinachCanned Spinach, Solids with Salt106520.3538.431.022.17NA213003110421003550
PurslaneRaw PurslaneNA1.182.8120.91.83NA30005250NANA49.8
Dried SpirulinaDried Spirulina Seaweed504.16.332260.63NA162017.408.624449
Broccoli RaabRaw Broccoli Raab29773.72.9327.87.33.9NA18860459037509148.6
Canned AsparagusCanned Asparagus Solids10791.62.63253.662.9NA25260484032108748
Chrysanthemum LeavesRaw Chrysanthemum Leaves19582.73114.63.67NA36880290NANA48
Garland ChrysanthemumRaw Garland Chrysanthemum24172.73114.63.67NA36880290NA729247.7
Butterhead LettuceRaw Butterhead Lettuce63852.22.413.75.773.15NA2808014206.92393547.7
Swiss ChardRaw Swiss Chard80531.052.3710.54.532.6NA3680789049.72184247.4
Red Leaf LettuceRaw Red Leaf Lettuce144232.462.9612.35.543.85NA1385014205.77539646
Water ConvolvulusRaw Water Convolvulus 82890.792.6323.73.72.53NA1500014470NANA44
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage88331.332.63183.36.9NA17080108303.75141743.3
Boiled Potherb JuteBoiled and Drained Potherb Jute35001.232.6120.977.7NA1405044609.46145942.4
Canned Spinach with LiquidsCanned Spinach Solids and Liquids106320.472.87.1312.1NA152603550421002141.6
Lemon Grass Raw Lemon Grass 00.330.685.560.250.4NA3790130NANA41.3
Canned Turnip GreensCanned Turnip Greens no Salt78420.261.589.475.631.05NA24210408038.7755339.7
Boiled Potato SkinBoiled Potato Skin no Salt00.210.237.832.31.53NA64033.30NANA39
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared72621.052.19.242.931.76NA97606140NANA39
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids26.30.550.583.762.453.42NA632038703.734238.7
Coriander LeavesRaw Coriander Leaves73261.463.5224.212.43.24NA13480587054.3673938.5
Canned PimentoPimento, canned28910.371.313.40.224.67NA1300184601518036.5
Agar SeaweedRaw Agar Seaweed00.0960.421.065.80.62NA163500016.744.235.8
Boiled Beet GreensBoiled and Drained Beet Greens70932.175.359.246.12.44NA2590461033.5896335
Dried Agar SeaweedSeaweed, agar, dried00.0160.360.334.930.5NA9480008.174035
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids15740.80.77.467.73.5NA2590185012.823935
Dandelion GreensRaw Dandelion Greens56442.12.98.960.932.8NA3000389038.2864934.4
Frozen Turnip GreensFrozen Turnip Greens, Unprepared702312.078.73.22.27NA168206090NANA34.3
Mustard SpinachRaw Mustard Spinach112501.552.115.44.053.48NA3614029550NANA34
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips145036.0318.51.0513.4NA2133014670NANA34
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt4330.50.676.673.531NA867073.300.6796734
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens92760.931.288.071.21.16NA6720376046894733.4
Kelp SeaweedRaw Kelp Seaweed69.80.581.745.477.470.023NA209303501076733
Leafy Tips CowpeasRaw Leafy Tips Cowpeas6216.1319.31.033.05NA174106210NANA33
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus65001.25212.53.152.03NA87504000NANA33
Frozen SpinachUnprepared Frozen Spinach101031.623.868.741.622.97NA2500095050641432.6
Frozen Mustard GreensFrozen Mustard Greens, Unprepared64501.21.537.850.483.28NA345006330NANA32.3
Cooked Malabar SpinachMalabar spinach, cooked12612.32.8172.931.87NA247801280NANA32
Dried ChivesFreeze-dried Chives54901.452.49.53.43.2NA174010610NANA32
Canned Green Chili PeppersPeppers, chili, green, canned1430.240.711522.86NA128608140NANA31.7
Boiled White MushroomsBoiled and Drained White Mushrooms01.35.3679.638.61.7NA321071.41430.18031
Cooked Napa CabbageCabbage, napa, cooked5420.211.0419.41.461.54NA179201330NANA31
Chinese CabbageRaw Chinese Cabbage85771.542.719.23.47.46NA25380173103.46175030.8
Mustard GreensRaw Mustard Greens27961.52.04153.93.33NA22201296037.2476930.4
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids5330.831.76.673.531NA600011304.67NA30
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids1330.831.76.673.531NA600013307.67104030
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt1330.831.76.673.531NA600011301104030
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots108751.756.2527.50.982.78NA22502050021.3270030
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens93161.051.46.80.422.84NA18420363035.5881829.5
EpazoteRaw Epazote470.445.44102.82.38NA3359056.30NANA29.4
Canned BeetsCanned Beets, Solids160.160.652.532.50.92NA48406600.483.2329.4
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers29000.61.0710.3NA1.67NA1367016701.33029.3
ArugulaRaw Arugula23800.881.726.18.741.46NA1940030008.6217229
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach88681.152.66.461.12NA1779032.4052795129
Green Leaf LettuceRaw Green Leaf Lettuce123332.332.6712.54.473NA1267030707.33421028.7
New Zealand SpinachRaw New Zealand SpinachNA1.434.64181111NA53601071050.71203628.6
White Icicle RadishesRaw White Icicle Radishes01.070.7110.76.572.68NA500010360NANA28.6
Romaine LettuceRaw Cos Or Romaine Lettuce128242.11.979.24.182.18NA4000011803.82301528.5
Potato SkinRaw Potato Skin00.180.338.92.62.06NA1470980NANA28
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA1.254.4616.310.79.88NA3330667051.31216727.5
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt1920.621.04161.851.6NA385010404.610827.3
Boiled Dandelion GreensBoiled and Drained Dandelion Greens51821.972.657.80.862.42NA1970273037835527.3
Taro ShootsRaw Taro Shoots1361.82.2736.43.45.05NA13609550NANA27.3
Taro LeavesRaw Taro Leaves28692.55.431811.74NA15000619024129326.8
ChivesRaw Chives36331.31.910.85.42.3NA1750096803.5354526.7
Laver SeaweedRaw Laver Seaweed37141.46.37217.442.27NA20860557014.35725.7
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1730.880.6713.72.20.33NA9601520164625.6
Cooked Broccoli RaabBroccoli raab, cooked45403.382.840.38.964.4NA14200740050.6512025.4
Boiled Mustard SpinachBoiled and Drained Mustard Spinach128131.31.9413.43.73.03NA2281020310NANA25
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips61570.710.936.941.20.96NA4710260030.4593025
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas6595.83.23231.053.07NA136404180NANA24.8
Edible Podded PeasRaw Edible Podded Peas6431.80.957.148.931.9NA500071404.6429824.8
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt44172.97.926.40.921.5NA100007400NANA24.6
EndiveRaw Endive31762.352.211.826.50.59NA41760191013679424.4
Wakame SeaweedRaw Wakame Seaweed2000.672.5617.87.740.022NA2178033.30115924.2
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 4090.361.054.74.550.68NA636063.600.6888424
Boiled EscaroleBoiled and Drained Escarole without Salt31331.972.0710.427.50.53NA26000110013.3706324
Vitamins in Top 100 Vegetables & Nuts with the highest Iron content per 500 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 500 calories.
Top 5 vegetables & nuts with most amount of iron per 500 calories are:
- Raw Morel Mushrooms
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Raw Irishmoss Seaweed