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
Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA21.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA21
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
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.35012.7
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
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated69.50.0850.270.65NA0.043NA32.60.384.9621.30.95NA11.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.3811.4
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3611.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.35011
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
Baked Potato SkinPotatoes, baked, skin, without salt1.40.170.154.341.20.87NA3101900.0572.49.98
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA9.65
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
Boiled Potato SkinBoiled Potato Skin no Salt00.0450.0511.730.510.34NA1407.370NANA8.6
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.3498.58
Sun-dried Chile PeppersSun-dried Hot Chile Peppers18770.111.712.31.361.15NA72.3044.504.451538.56
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.3498.5
Dried ShallotsFreeze-dried Shallots1.40.430.141.422.37NA164055.300.265.538.5
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.10.113.150.840.7NA24021.70NANA8.4
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
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205007.44
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA7.13
Potherb JuteRaw Potherb Jute3940.190.771.80.10.85NA174052.40NANA6.75
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3206.66
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA6.2
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA5.84
Yeast extract spreadYeast extract spread033251816.520NA53670.7100005.73
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.75.7
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA5.56
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.835.4
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum1830.030.231.020.060.17NA7103403.542025.3
Roasted AlmondsDry Roasted Almonds00.111.75.160.460.19NA780003405.3
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.305.26
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA5.23
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.131.15.20.320.17NA38.30003705.2
Boiled BorageBoiled and Drained Borage3100.0840.231.330.0640.12NA140460NANA5.16
Boiled SpinachBoiled and Drained Spinach7430.130.330.690.210.34NA20701402.957005.06
Green SoybeansRaw Green Soybeans12.80.620.252.340.210.092NA2340410NANA5.03
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA5
Plain Almond ButterPlain Almond Butter no Salt00.0581.334.470.450.1581.27500034.304.95
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
Toasted Dried CoconutToasted Dried Coconut Meat00.0860.140.871.160.43NA12.802.130NANA4.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA4.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0860.140.871.150.43NA12.802.130NANA4.76
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.434.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA4.7
BorageRaw Borage2980.0850.211.280.0580.12NA18.4049.60NANA4.68
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.03100.90.220.04NA2001.40NANA4.68
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA4.68
Blanched AlmondsNuts, almonds, blanched00.2714.960.450.16NA69.500033.704.65
Potato SkinRaw Potato Skin00.030.0541.460.430.34NA240160NANA4.6
Sprouted LentilsRaw Sprouted Lentils2.830.320.181.60.820.27NA142023.40NANA4.55
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1130.0960.191.20.060.28NA35.401.401.361534.54
Boiled Potherb JuteBoiled and Drained Potherb Jute3670.130.271.260.10.81NA147046.800.991534.45
Young Lima BeansRaw Young Lima Beans140.310.152.10.350.29NA4803300.457.944.45
Canned Hearts Of PalmHearts of palm, canned00.0160.0810.620.180.031NA55.30110NANA4.44
Dandelion GreensRaw Dandelion Greens7200.270.371.140.120.36NA38.3049.604.8811034.4
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2.830.310.131.70.810.23NA950180NANA4.4
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
Canned Grape LeavesGrape leaves, canned3730.0910.526.46.050.19NA11101602.541384.22
Tomato PasteCanned Tomato Paste1080.0850.224.360.20.31NA1703106.1164.22
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
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA3.97
SpirulinaRaw Spirulina Seaweed4.250.310.481.70.460.048NA12.801.2800.693.543.95
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.390.150.90.370.27NA4800.990NANA3.84
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
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.8103.76
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
KimchiCabbage Kimchi7.10.0140.31.56NA0.3NA73.70000.16623.54
Boiled Green SoybeansBoiled and Drained Green Soybeans11.30.370.221.770.180.085NA1570240NANA3.54
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7.10.670.161.71.040.27NA21.300.9903.6NA3.5
Dried BeechnutsNuts, beechnuts, dried00.430.531.241.30.97NA160022NANANA3.5
Boiled Young Lima BeansBoiled and Drained Young Lima Beans21.30.20.141.470.360.27NA37014.300.28.83.47
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
Vitamins in Top 100 Vegetables & Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in all vegetables & nuts , sorted by most amount of Iron per 5 ounces.
Top 5 vegetables & nuts with most amount of iron per 5 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds