Dried SpirulinaDried Spirulina Seaweed292.383.67133.480.36NA940100525.528.5
Dried Agar SeaweedSeaweed, agar, dried00.010.220.23.020.3NA580000524.421.4
Dried ChivesFreeze-dried Chives34150.91.55.92.12NA10806600NANA20
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.25014.6
Morel MushroomsRaw Morel Mushrooms00.0690.212.250.440.14NA9NANA206NANA12
Dried Ancho PeppersPeppers, ancho, dried10220.182.266.423.54NA69020NANA11
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers38631.21.27.40.492.22NA229019000411410.4
Dried Pasilla PeppersPeppers, pasilla, dried17880.173.27.181.64.23NA17006.40NANA9.83
Sun-dried TomatoesTomatoes, sun-dried440.530.499.052.10.33NA68039.200.01439.1
Irishmoss SeaweedRaw Irishmoss Seaweed60.0150.470.590.180.069NA1820300.8758.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.38.8
Lemon Grass Raw Lemon Grass 00.0650.141.10.050.08NA7502.60NANA8.17
Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.97.95
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA7.7
Dried LeeksFreeze-dried Leeks140.80.43.50.771.2NA36601180NANA7.6
Watermelon Seed KernelsDried Watermelon Seed Kernels00.190.153.550.350.089NA58000NANA7.3
Dried Goji BerriesGoji berries, driedNANANANANANANANANA48.4NANANA6.8
Dried Oriental RadishesRadishes, oriental, dried00.270.683.41.850.62NA2950000.014.56.73
Cashew NutsRaw Cashew Nuts00.420.0581.060.860.42NA2500.500.9346.68
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.6806.36
ParsleyFresh Parsley4210.0860.0981.30.40.09NA152013300.7516406.2
Dried PepeaoPepeao, dried00.830.35321.50.95NA16001.40NANA6.14
Sun-dried Chile PeppersSun-dried Hot Chile Peppers13240.0811.28.670.960.81NA51031.403.141086.04
Dried ShallotsFreeze-dried Shallots10.30.111.41.68NA11603900.183.96
FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.35.73
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.33545.53
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked710.0390.114.830.520.16NA7010.60NANA5.5
Dried LongansLongans, driedNA0.040.51NANANANA028NANANA5.4
Sunflower SeedsDried Sunflower Seed Kernels31.480.368.341.131.35NA22701.403505.25
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0470.053NANANANANA0218NANANA5.1
Potherb JuteRaw Potherb Jute2780.130.551.260.0720.6NA1230370NANA4.76
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.3015144.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1080.0020.214.380.560.067NA004.800.1915.74.06
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA3.92
AlmondsNuts, almonds00.211.143.60.470.14574400025.603.7
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA3.7
Green SoybeansRaw Green Soybeans90.440.181.650.150.065NA1650290NANA3.55
Dried PilinutsNuts, pilinuts, dried20.910.0930.520.480.12NA6000.6NANANA3.53
PrunesRaw Dehydrated Prunes880.120.1730.420.75NA2000NANA3.52
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0150.224.11.080.044NA2NANA212NANA3.47
Jerusalem-artichokesRaw Jerusalem-artichokes10.20.061.30.40.077NA130400.190.13.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried40.80.383.50.480.66NA109061.30NANA3.38
Dried CoconutDried Coconut Meat00.060.10.60.80.3NA901.500.440.33.32
BorageRaw Borage2100.060.150.90.0410.084NA130350NANA3.3
Potato SkinRaw Potato Skin00.0210.0381.030.30.24NA17011.40NANA3.24
Sprouted LentilsRaw Sprouted Lentils20.230.131.130.580.19NA100016.50NANA3.2
Young Lima BeansRaw Young Lima Beans100.220.11.470.250.2NA34023.400.325.63.14
Dandelion GreensRaw Dandelion Greens5080.190.260.810.0840.25NA2703503.447783.1
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA3.06
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.340.120.70.30.22NA50010NANA3
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.72.9
Kelp SeaweedRaw Kelp Seaweed60.050.150.470.640.002NA1800300.87662.85
TamarindsRaw Tamarinds20.430.151.940.140.066NA1403.500.12.82.8
SpirulinaRaw Spirulina Seaweed30.220.341.20.330.034NA900.900.492.52.8
SpinachRaw Spinach4690.0780.190.720.0650.24.2519402802.034832.7
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained640.190.383.630.480.32NA2301020NANA2.68
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1800.0150.0742.60.520.14NA100104.333.12.66
Grape LeavesRaw Grape Leaves13760.040.352.360.230.4NA83011021092.63
Beet GreensRaw Beet Greens3160.10.220.40.250.11NA1503001.54002.57
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.52.53
Native PersimmonsRaw Native PersimmonsNANANANANANANANA066NANANA2.5
Dried BeechnutsNuts, beechnuts, dried00.30.370.880.930.68NA113015.5NANANA2.46
BrazilnutsDried Brazilnuts00.620.0350.30.180.1NA2200.705.6502.43
CoconutRaw Coconut Meat00.0660.020.540.30.054NA2603.300.240.22.43
DockRaw Dock2000.040.10.50.0410.12NA130480NANA2.4
Fireweed LeavesRaw Fireweed Leaves1800.0330.144.671.360.63NA11202.20NANA2.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.350.0540.850.90.67NA1100150NANA2.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.30.360.850.90.66NA1090150NANA2.38
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared40.250.0710.810.240.11NA187040NANA2.35
Chrysanthemum LeavesRaw Chrysanthemum Leaves940.130.140.530.220.18NA17701.40NANA2.3
Garland ChrysanthemumRaw Garland Chrysanthemum1160.130.140.530.220.18NA17701.40NA3502.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried160.260.291.30.90.67NA110058.50NANA2.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0300.890.260.047NA2302.80NANA2.28
Sprouted PeasRaw Sprouted PeasNA0.230.163.11.030.27NA144010.40NANA2.26
Taro LeavesRaw Taro Leaves2410.210.461.50.0840.15NA12605202.021092.25
Pumpkin LeavesRaw Pumpkin Leaves970.0940.130.920.0420.21NA360110NANA2.22
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared90.110.0751.020.190.16NA2808.30NANA2.2
RowalRaw Rowal19NANANANANANANANA26NANANA2.2
CornsaladRaw Cornsalad3550.0710.0870.420.0420.27NA14038.20NANA2.18
Wakame SeaweedRaw Wakame Seaweed180.060.231.60.70.002NA19603015.32.18
AsparagusRaw Asparagus380.140.140.980.270.091NA5205.601.1341.62.14
Broccoli RaabRaw Broccoli Raab1310.160.131.220.320.17NA8302001.622242.14
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA2.12
LeeksRaw Leeks830.060.030.40.140.23NA6401200.92472.1
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0080.151.370.150.072NA00700.0620.42.1
Sprouted SoybeansRaw Sprouted Soybeans10.340.121.150.930.18NA172015.30NANA2.1
Edible Podded PeasRaw Edible Podded Peas540.150.080.60.750.16NA4206000.39252.08
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips870.180.361.10.0630.8NA1280880NANA2.04
Raw Dried FigsFigs, dried, uncooked00.0850.0820.620.430.11NA901.200.3515.62.03
Frozen Podded PeasPeas, edible-podded, frozen, unprepared70.060.10.50.720.15NA400220NANA2
PurslaneRaw PurslaneNA0.0470.110.480.0360.073NA120210NANA2
Sprouted Pinto BeansRaw Sprouted Pinto Beans00.230.182.280.740.17NA118021.70NANA1.97
Sprouted Navy BeansRaw Sprouted Navy Beans00.390.221.220.830.19NA1320190NANA1.93
Leafy Tips CowpeasRaw Leafy Tips Cowpeas360.350.181.120.060.18NA1010360NANA1.92
Young BroadbeansRaw Young Broadbeans180.170.111.50.0860.038NA960330NANA1.9
Dried Zante CurrantsCurrants, zante, dried40.160.141.6NA0.3NA1004.700.113.31.88
EpazoteRaw Epazote30.0280.350.640.180.15NA21503.60NANA1.88
Agar SeaweedRaw Agar Seaweed00.0050.0220.0550.30.032NA850000.872.31.86
MulberriesRaw Mulberries10.0290.10.62NA0.05NA6036.400.877.81.85
SuccotashRaw Succotash150.210.0821.60.130.13NA400150NANA1.83
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Iron content per 100 g
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 100 grams.
Top 5 raw fruits, nuts & vegetables with most amount of iron per 100 grams are:
- Dried Spirulina Seaweed
- Dried Agar Seaweed
- Freeze-dried Chives
- Dried Whole Sesame Seeds
- Raw Morel Mushrooms