Dried SpirulinaDried Spirulina Seaweed57.54.727.325.46.90.72NA18702009.9250.656.6
Dried Agar SeaweedSeaweed, agar, dried00.020.440.460.6NA11510009.9248.442.5
Dried ChivesFreeze-dried Chives67771.82.9811.74.23.96NA214013100NANA39.7
Sesame FlourHigh fat Sesame Flour5.955.330.5726.55.80.3NA61.5000NANA30
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.60.59.10.11.6NA194000NANA29.3
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.5029
Morel MushroomsRaw Morel Mushrooms00.140.414.470.870.27NA18NANA409NANA24
Dried Ancho PeppersPeppers, ancho, dried20280.364.4712.73.957NA13703.970NANA21.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers76662.42.414.70.974.4NA4540377007.9422720.6
Dried Pasilla PeppersPeppers, pasilla, dried35480.346.3414.23.168.4NA337012.70NANA19.5
Sun-dried TomatoesTomatoes, sun-dried87.31.050.97184.150.66NA135077.800.0285.318
TahiniSesame Butter from Roasted Kernels5.952.420.94111.380.3NA1940000.5017.8
Irishmoss SeaweedRaw Irishmoss Seaweed120.030.921.180.350.14NA36105.9501.739.9217.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.517.5
Lemon Grass Raw Lemon Grass 00.130.272.20.0990.16NA14905.160NANA16.2
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated970.120.380.91NA0.06NA45.60.546.9529.81.33NA16
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.140.38.81.130.2NA11303.5701.18.9316
Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.715.8
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5.952.40.9210.81.350.29NA1910000.5015.4
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA15.3
Dried LeeksFreeze-dried Leeks27.81.60.796.951.522.4NA72602340NANA15
Watermelon Seed KernelsDried Watermelon Seed Kernels00.380.297.040.690.18NA115000NANA14.4
Baked Potato SkinPotatoes, baked, skin, without salt20.240.216.11.71.2NA43.7026.800.0793.3714
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.640.578.33141.6NA47202.780NANA13.5
Dried Oriental RadishesRadishes, oriental, dried00.541.356.753.671.23NA5850000.028.9313.4
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.713.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.33012.6
ParsleyFresh Parsley8350.170.192.60.790.18NA302026401.5325512.3
Dried PepeaoPepeao, dried01.640.695.9542.71.9NA31802.780NANA12
Boiled Potato SkinBoiled Potato Skin no Salt00.0640.0712.430.720.47NA20010.30NANA12
Oil Roasted CashewsOil Roasted Cashew Nuts00.720.433.451.750.64NA49.600.601.836912
Sun-dried Chile PeppersSun-dried Hot Chile Peppers26270.162.417.21.91.6NA101062.306.2321512
Roasted CashewsDry Roasted Cashew Nuts00.40.42.782.420.51NA1370001.836912
Dried ShallotsFreeze-dried Shallots20.60.222.83.32NA230077.400.367.7412
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.140.154.41.180.98NA33.7030.40NANA11.8
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.5311.4
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.510711
Sunflower SeedsDried Sunflower Seed Kernels5.952.940.716.52.242.67NA45002.78069.8010.4
Cashew ButterPlain Cashew Butter no Salt00.620.373.172.40.5NA135000NANA10
Potherb JuteRaw Potherb Jute5520.261.12.50.141.2NA244073.40NANA9.45
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030289.33
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5.950.670.244.071.831.23NA17507.54030.3NA8.7
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.110.3213.42.321.1NA47005.36045.4NA8.18
Yeast extract spreadYeast extract spread046.434.72539.130NA75130.9900008
Roasted PistachiosDry Roasted Pistachio Nuts25.81.380.462.7212.23NA10105.9504.3268
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA7.78
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.210.4914141.6NA47002.78051.85.367.54
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum2560.0420.321.430.0830.23NA99047.404.962837.42
Roasted AlmondsDry Roasted Almonds00.152.387.20.640.27NA10900047.407.4
AlmondsNuts, almonds00.412.267.180.930.2711387.30005107.36
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA7.32
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.181.557.270.450.23NA53.600051.507.3
Boiled BorageBoiled and Drained Borage4350.120.331.870.0890.17NA20064.50NANA7.22
Boiled SpinachBoiled and Drained Spinach10400.190.470.970.290.48NA290019.404.139807.1
Green SoybeansRaw Green Soybeans180.860.353.270.290.13NA327057.50NANA7.04
Dried PilinutsNuts, pilinuts, dried3.971.80.181.030.950.23NA11901.2NANANA7
Plain Almond ButterPlain Almond Butter no Salt00.0811.866.260.630.21141050004806.93
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.030.438.12.140.087NA3.97NANA421NANA6.9
Jerusalem-artichokesRaw Jerusalem-artichokes20.40.122.580.790.15NA25.807.9400.380.26.75
Toasted Dried CoconutToasted Dried Coconut Meat00.120.21.221.620.61NA1802.980NANA6.73
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7.941.60.756.950.951.3NA21601220NANA6.7
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.120.21.21.60.6NA1802.980NANA6.67
Dried CoconutDried Coconut Meat00.120.21.21.60.6NA1802.9800.870.66.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5.950.0670.10.570.110.073NA1800.60NANA6.57
BorageRaw Borage4170.120.31.80.0810.17NA25.8069.50NANA6.55
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.04401.260.30.056NA27.8020NANA6.55
Blanched HazelnutsBlanched Hazelnuts Or Filberts3.970.940.223.081.61.16NA15503.97034.7NA6.55
Blanched AlmondsNuts, almonds, blanched00.381.46.950.620.23NA970004706.5
Potato SkinRaw Potato Skin00.0420.0752.050.60.47NA33.7022.60NANA6.43
Sprouted LentilsRaw Sprouted Lentils3.970.450.252.241.150.38NA198032.70NANA6.37
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves1590.130.271.70.0830.39NA49.60201.92146.35
Boiled Potherb JuteBoiled and Drained Potherb Jute5140.180.381.770.141.13NA206065.501.42146.23
Young Lima BeansRaw Young Lima Beans200.430.22.930.490.4NA67.5046.400.64116.23
Canned Hearts Of PalmHearts of palm, canned00.0220.110.870.250.044NA77.4015.70NANA6.2
Dandelion GreensRaw Dandelion Greens10080.380.521.60.170.5NA53.6069.506.8315456.15
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils3.970.440.182.41.130.33NA1330250NANA6.15
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA6.07
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.670.241.40.60.43NA99020NANA5.95
Canned Grape LeavesGrape leaves, canned5220.130.728.948.470.27NA155022.403.551935.9
Tomato PasteCanned Tomato Paste1510.120.36.10.280.43NA24043.508.5322.65.9
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.365.77
Kelp SeaweedRaw Kelp Seaweed120.0990.30.931.270.004NA35705.9501.731315.66
Roasted PecansDry Roasted Pecans140.890.212.31.40.37NA31.801.402.58NA5.56
SpirulinaRaw Spirulina Seaweed5.950.440.682.370.640.067NA1801.800.974.965.54
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.540.211.250.510.38NA67.501.40NANA5.38
SpinachRaw Spinach9310.150.381.440.130.398.43385055.804.039585.38
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1270.380.767.20.950.63NA45.602020NANA5.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts01.40.174.51.20.71NA2001.401.1305.26
Grape LeavesRaw Grape Leaves27310.0790.74.70.460.79NA16502203.972165.2
Beet GreensRaw Beet Greens6270.20.440.790.50.21NA29.8059.502.987945.1
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.955.02
KimchiCabbage Kimchi9.920.020.422.2NA0.42NA1030000.2286.54.96
Boiled Green SoybeansBoiled and Drained Green Soybeans160.520.312.50.250.12NA220033.70NANA4.96
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.920.940.222.41.460.37NA29.801.405.02NA4.9
Dried BeechnutsNuts, beechnuts, dried00.60.741.741.841.36NA224030.8NANANA4.9
Boiled Young Lima BeansBoiled and Drained Young Lima Beans29.80.280.192.060.510.38NA51.602000.2812.34.86
BrazilnutsDried Brazilnuts01.220.0690.590.370.2NA43.701.4011.204.82
CoconutRaw Coconut Meat00.130.041.070.60.11NA51.606.5500.480.44.82
DockRaw Dock3970.0790.20.990.0810.24NA25.80950NANA4.76
Fireweed LeavesRaw Fireweed Leaves3570.0650.279.282.71.25NA22204.370NANA4.76
Vitamins in Top 100 Vegetables & Nuts with the highest Iron content per 7 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 7 ounces.
Top 5 vegetables & nuts with most amount of iron per 7 ounces are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- High fat Sesame Flour
- Roasted Whole Sesame Seeds