Dried SpirulinaDried Spirulina Seaweed413.375.2184.930.52NA133014.307.13640.4
Dried Agar SeaweedSeaweed, agar, dried00.0140.310.294.30.43NA8220007.134.630.3
Dried ChivesFreeze-dried Chives48411.282.138.3632.83NA15309360NANA28.3
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.35020.6
Morel MushroomsRaw Morel Mushrooms00.0980.293.20.620.19NA12.8NANA292NANA17.3
Dried Ancho PeppersPeppers, ancho, dried14490.253.29.082.825NA9802.830NANA15.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers54761.71.710.50.693.15NA3250269305.6716214.7
Dried Pasilla PeppersPeppers, pasilla, dried25340.244.53102.256NA24109.070NANA14
Sun-dried TomatoesTomatoes, sun-dried62.40.750.69132.960.47NA96055.600.0146113
Irishmoss SeaweedRaw Irishmoss Seaweed8.50.0210.660.840.250.098NA25804.2501.237.112.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.312.5
Lemon Grass Raw Lemon Grass 00.0920.191.560.0710.11NA10603.70NANA11.6
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3611.3
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA11
Dried LeeksFreeze-dried Leeks201.130.574.961.11.7NA51901670NANA10.8
Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA10.3
Dried Goji BerriesGoji berries, driedNANANANANANANANANA68.6NANANA9.64
Dried Oriental RadishesRadishes, oriental, dried00.380.964.82.620.88NA4180000.0146.389.54
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.39.47
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.409
ParsleyFresh Parsley5970.120.141.860.570.13NA215018901.0623258.8
Dried PepeaoPepeao, dried01.170.54.2530.51.35NA227020NANA8.7
Sun-dried Chile PeppersSun-dried Hot Chile Peppers18770.111.712.31.361.15NA72.3044.504.451538.56
Dried ShallotsFreeze-dried Shallots1.40.430.141.422.37NA164055.300.265.538.5
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.18.12
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.47.84
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1010.0550.166.840.740.23NA9.920150NANA7.8
Dried LongansLongans, driedNA0.0570.711.4NANANANA039.7NANANA7.65
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205007.44
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0670.075NANANANANA0308NANANA7.2
Potherb JuteRaw Potherb Jute3940.190.771.80.10.85NA174052.40NANA6.75
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3206.66
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1530.0030.36.20.80.095NA006.800.2722.35.75
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA5.56
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.305.26
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA5.23
Green SoybeansRaw Green Soybeans12.80.620.252.340.210.092NA2340410NANA5.03
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA5
PrunesRaw Dehydrated Prunes1250.170.234.250.591.06NA2.83000NANA5
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0210.35.81.530.062NA2.83NANA301NANA4.9
Jerusalem-artichokesRaw Jerusalem-artichokes1.40.280.0851.840.560.11NA18.405.6700.270.144.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA4.8
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.434.7
BorageRaw Borage2980.0850.211.280.0580.12NA18.4049.60NANA4.68
Potato SkinRaw Potato Skin00.030.0541.460.430.34NA240160NANA4.6
Sprouted LentilsRaw Sprouted Lentils2.830.320.181.60.820.27NA142023.40NANA4.55
Young Lima BeansRaw Young Lima Beans140.310.152.10.350.29NA4803300.457.944.45
Dandelion GreensRaw Dandelion Greens7200.270.371.140.120.36NA38.3049.604.8811034.4
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA4.34
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.480.170.990.430.3NA7101.40NANA4.25
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.834.12
Kelp SeaweedRaw Kelp Seaweed8.50.0710.210.670.910.003NA25504.2501.23944.04
TamarindsRaw Tamarinds2.830.610.222.750.20.094NA2004.9600.143.973.97
SpirulinaRaw Spirulina Seaweed4.250.310.481.70.460.048NA12.801.2800.693.543.95
SpinachRaw Spinach6650.110.271.030.0920.286.0227504002.886843.84
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained910.270.545.150.680.45NA32.601440NANA3.8
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2550.0210.13.670.730.2NA1401.406.144.43.77
Grape LeavesRaw Grape Leaves19500.0570.53.350.330.57NA118015.702.831543.73
Beet GreensRaw Beet Greens4480.140.310.570.350.15NA21.3042.502.135673.64
PecansPecans nuts4.250.940.181.651.220.3323101.56024.963.6
Native PersimmonsRaw Native PersimmonsNANANANANANANANA094NANANA3.54
Dried BeechnutsNuts, beechnuts, dried00.430.531.241.30.97NA160022NANANA3.5
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.990803.44
CoconutRaw Coconut Meat00.0940.0280.770.430.077NA3704.6800.340.283.44
DockRaw Dock2830.0570.140.710.0580.17NA18.40680NANA3.4
Fireweed LeavesRaw Fireweed Leaves2550.0470.196.631.930.9NA15903.10NANA3.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.50.0771.21.280.94NA156021.40NANA3.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.420.511.21.270.94NA155021.30NANA3.37
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5.670.350.11.150.340.15NA26505.670NANA3.33
Chrysanthemum LeavesRaw Chrysanthemum Leaves1330.180.20.750.310.25NA251020NANA3.26
Garland ChrysanthemumRaw Garland Chrysanthemum1640.180.20.750.310.25NA251020NA4963.25
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA3.25
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04301.260.370.067NA32.603.970NANA3.23
Sprouted PeasRaw Sprouted PeasNA0.320.224.381.460.38NA204014.70NANA3.2
Taro LeavesRaw Taro Leaves3420.30.652.140.120.21NA179073.702.861543.2
Pumpkin LeavesRaw Pumpkin Leaves1370.130.181.30.060.29NA51015.60NANA3.15
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared12.80.160.111.450.270.23NA39.7011.80NANA3.13
RowalRaw Rowal27NANANANANANANANA36.6NANANA3.1
CornsaladRaw Cornsalad5030.10.120.590.060.39NA200540NANA3.1
Wakame SeaweedRaw Wakame Seaweed25.50.0850.332.270.990.003NA27804.2501.47.53.1
AsparagusRaw Asparagus540.20.21.40.390.13NA73.707.9401.6593.03
Broccoli RaabRaw Broccoli Raab1860.230.181.730.460.24NA118028.602.33183.03
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA3
LeeksRaw Leeks1180.0850.0430.570.20.33NA9101701.366.62.98
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0110.211.940.220.1NA009.9200.085292.98
Sprouted SoybeansRaw Sprouted Soybeans1.40.480.171.631.30.25NA244021.70NANA2.98
Edible Podded PeasRaw Edible Podded Peas76.50.210.110.851.060.23NA59.508500.5535.42.95
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips1230.260.511.570.0891.14NA18101250NANA2.9
Raw Dried FigsFigs, dried, uncooked00.120.120.880.620.15NA12.801.700.5222.88
Frozen Podded PeasPeas, edible-podded, frozen, unprepared9.920.0850.140.711.020.22NA56.70310NANA2.83
PurslaneRaw PurslaneNA0.0670.160.680.0510.1NA17029.80NANA2.82
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.330.253.231.050.24NA167030.80NANA2.8
Sprouted Navy BeansRaw Sprouted Navy Beans00.550.31.731.170.27NA187026.60NANA2.74
Leafy Tips CowpeasRaw Leafy Tips Cowpeas510.50.251.60.0850.25NA1430510NANA2.72
Young BroadbeansRaw Young Broadbeans25.50.240.162.130.120.054NA136046.80NANA2.7
Dried Zante CurrantsCurrants, zante, dried5.670.230.22.3NA0.42NA1406.6600.164.682.66
EpazoteRaw Epazote4.250.040.490.910.250.22NA30505.10NANA2.66
Agar SeaweedRaw Agar Seaweed00.0070.0310.0780.430.045NA1200001.233.262.64
MulberriesRaw Mulberries1.40.0410.140.88NA0.071NA8.5051.601.23112.62
SuccotashRaw Succotash21.30.290.122.250.180.18NA56.7021.40NANA2.6
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 5 oz
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 5 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms