Morel MushroomsRaw Morel Mushrooms00.220.667.261.40.44NA29NANA665NANA39.3
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydratedSeaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated1580.190.611.5NA0.097NA740.8711.348.42.16NA26
Canned ButterburButterbur, canned00.20.24.670.371.1NA10003970NANA21
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum6450.110.83.60.210.59NA2500120012.571418.7
Irishmoss SeaweedRaw Irishmoss Seaweed12.20.0310.951.20.360.14NA37106.1201.7810.218
ParsleyFresh Parsley11690.240.273.651.10.25NA422036902.1455617.2
KimchiCabbage Kimchi33.30.0671.47.33NA1.42NA3470000.7329116.7
BorageRaw Borage10000.290.714.30.20.4NA6201670NANA15.7
Boiled SpinachBoiled and Drained Spinach22780.411.032.130.631.05NA635042.609.04214615.5
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves3810.320.654.050.20.93NA11904.7604.5751415.2
Boiled BorageBoiled and Drained Borage8760.240.663.760.180.35NA4001300NANA14.6
Potherb JuteRaw Potherb Jute8180.391.63.70.211.76NA36201090NANA14
SpinachRaw Spinach20390.340.823.150.280.8518.5843012208.83210011.8
Pumpkin LeavesRaw Pumpkin Leaves5110.490.674.840.221.1NA1890580NANA11.7
Beet GreensRaw Beet Greens14360.4511.81.140.48NA68013606.8181811.7
Boiled Swiss ChardBoiled and Drained Swiss Chard15300.170.431.80.820.43NA4509009.45163711.3
Canned Hearts Of PalmHearts of palm, canned00.0390.21.560.450.079NA139028.20NANA11
DockRaw Dock9090.180.452.270.190.55NA5902180NANA11
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0470.6712.83.380.14NA6.25NANA663NANA11
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids12790.0860.452.60.290.26NA29301110NANA10.8
SpirulinaRaw Spirulina Seaweed11.50.851.34.61.250.13NA34.603.4601.99.610.7
AsparagusRaw Asparagus1900.720.714.91.370.46NA26002805.6520810.7
Boiled DockBoiled and Drained Dock8700.170.432.060.180.5NA4001320NANA10.4
CornsaladRaw Cornsalad16900.340.411.980.21.3NA66.701820NANA10.4
Canned SpinachCanned Spinach, Solids with Salt21300.070.61.70.20.43NA42606208.43200710
PurslaneRaw PurslaneNA0.240.562.40.180.37NA6001050NANA9.95
Dried SpirulinaDried Spirulina Seaweed100.821.274.421.20.13NA32.403.501.728.89.83
Broccoli RaabRaw Broccoli Raab5950.740.595.551.460.78NA37709207.3610189.73
Canned AsparagusCanned Asparagus Solids2160.320.535.020.730.58NA50509706.422179.63
Chrysanthemum LeavesRaw Chrysanthemum Leaves3920.540.62.20.920.73NA73805.830NANA9.6
Garland ChrysanthemumRaw Garland Chrysanthemum4830.540.62.20.920.73NA73805.830NA14589.54
Butterhead LettuceRaw Butterhead Lettuce12770.440.482.751.150.63NA562028.501.47879.54
Swiss ChardRaw Swiss Chard16110.210.472.10.910.52NA73.7015809.9543689.47
Red Leaf LettuceRaw Red Leaf Lettuce28850.490.592.471.10.77NA277028.501.1510799.23
Water ConvolvulusRaw Water Convolvulus 16580.160.534.740.740.51NA30002890NANA8.8
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage17670.270.533.570.661.4NA342021700.752838.67
Boiled Potherb JuteBoiled and Drained Potherb Jute7000.250.522.40.191.54NA28108901.92928.5
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21260.0950.561.430.20.42NA30507108.4220048.3
Lemon Grass Raw Lemon Grass 00.0660.141.10.0510.081NA75.802.630NANA8.25
Canned Turnip GreensCanned Turnip Greens no Salt15680.0530.321.91.130.21NA484081.607.7415117.95
Boiled Potato SkinBoiled Potato Skin no Salt00.0410.0461.570.460.31NA1306.670NANA7.8
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared14520.210.421.850.590.35NA19501230NANA7.76
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids5.260.110.120.750.490.68NA126077.400.7468.47.74
Coriander LeavesRaw Coriander Leaves14650.290.74.842.480.65NA270011701113487.7
Canned PimentoPimento, canned5780.0740.262.670.0430.93NA26036903367.3
Agar SeaweedRaw Agar Seaweed00.0190.0850.211.160.12NA3270003.358.857.15
Boiled Beet GreensBoiled and Drained Beet Greens14190.431.071.851.20.49NA5209206.717937.04
Dried Agar SeaweedSeaweed, agar, dried00.0030.0730.0660.990.099NA1900001.637.977
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids3150.160.141.51.540.7NA5203702.5647.86.96
Dandelion GreensRaw Dandelion Greens11290.420.581.80.190.56NA60077.807.6417306.9
Frozen Turnip GreensFrozen Turnip Greens, Unprepared14050.20.411.740.640.45NA33601220NANA6.86
Mustard SpinachRaw Mustard Spinach22500.310.423.10.810.7NA72305910NANA6.8
Balsam-pear , Leafy TipsRaw Balsam-pear , Leafy Tips2900.61.23.70.212.68NA42702930NANA6.8
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt86.70.10.131.330.710.2NA173014.700.131936.8
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens18550.190.261.60.240.23NA13407509.1717896.7
Kelp SeaweedRaw Kelp Seaweed140.120.351.11.50.005NA41906.9802.021536.63
Leafy Tips CowpeasRaw Leafy Tips Cowpeas1241.220.63.860.210.61NA34801240NANA6.62
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus13000.250.42.50.630.41NA1750800NANA6.6
Frozen SpinachUnprepared Frozen Spinach20210.320.771.750.320.59NA50001901012836.5
Frozen Mustard GreensFrozen Mustard Greens, Unprepared12900.240.311.570.0950.66NA69001270NANA6.45
Cooked Malabar SpinachMalabar spinach, cooked2520.460.563.420.590.37NA496025.70NANA6.43
Dried ChivesFreeze-dried Chives10980.290.481.90.680.64NA34.702120NANA6.43
Canned Green Chili PeppersPeppers, chili, green, canned28.60.0480.1430.40.57NA25701630NANA6.33
Boiled White MushroomsBoiled and Drained White Mushrooms00.261.07167.70.34NA64.3014.328.60.03606.2
Cooked Napa CabbageCabbage, napa, cooked1080.0420.213.90.290.31NA358026.70NANA6.17
Chinese CabbageRaw Chinese Cabbage17150.310.543.850.681.5NA508034600.693506.15
Mustard GreensRaw Mustard Greens5590.30.412.960.780.67NA44.4025907.449546.07
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids1070.170.341.330.710.2NA120022.700.93NA6
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids26.70.170.341.330.710.2NA120026.701.532086
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt26.70.170.341.330.710.2NA120022.700.22086
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots21750.351.255.50.20.56NA45041004.255406
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens18630.210.281.360.0840.57NA368072.607.117645.9
EpazoteRaw Epazote9.380.0881.120.560.48NA672011.30NANA5.88
Canned BeetsCanned Beets, Solids3.230.0320.130.510.50.18NA97013.200.0970.655.87
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers5800.120.212.07NA0.33NA273033.300.2705.87
ArugulaRaw Arugula4760.180.341.221.750.29NA38806001.724345.84
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach17740.230.521.30.220.4NA35606.47010.415905.76
Green Leaf LettuceRaw Green Leaf Lettuce24670.470.532.50.890.6NA253061.301.478425.73
New Zealand SpinachRaw New Zealand SpinachNA0.290.933.572.232.17NA107021401024075.7
White Icicle RadishesRaw White Icicle Radishes00.210.142.141.30.54NA10002070NANA5.7
Romaine LettuceRaw Cos Or Romaine Lettuce25650.420.391.840.840.44NA800023.500.766035.7
Potato SkinRaw Potato Skin00.0360.0661.80.520.41NA29.3019.70NANA5.6
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA0.250.893.252.131.98NA66.70133010.324335.5
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt38.50.120.213.20.370.32NA77020.800.9221.55.46
Boiled Dandelion GreensBoiled and Drained Dandelion Greens10360.390.531.560.170.48NA39.4054.507.416715.45
Taro ShootsRaw Taro Shoots27.30.360.457.270.681NA27.301910NANA5.45
Taro LeavesRaw Taro Leaves5740.51.13.60.20.35NA300012404.82595.36
ChivesRaw Chives7270.260.382.161.080.46NA350019400.77095.33
Laver SeaweedRaw Laver Seaweed7430.281.274.21.50.45NA417011102.8611.45.14
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes34.60.180.132.750.440.065NA19.2030.403.29.235.1
Cooked Broccoli RaabBroccoli raab, cooked9080.680.568.061.80.88NA284014801010245.1
Boiled Mustard SpinachBoiled and Drained Mustard Spinach25630.260.392.70.740.61NA45604060NANA5
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips12310.140.191.40.240.19NA9405206.111865
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas1321.160.654.60.210.61NA273083.60NANA4.95
Edible Podded PeasRaw Edible Podded Peas1290.360.191.431.80.38NA100014300.9359.54.95
Steamed Taro LeavesTaro leaves, cooked, steamed, without salt8830.581.65.280.180.3NA20001480NANA4.9
EndiveRaw Endive6350.470.442.355.30.12NA835038.202.613594.9
Wakame SeaweedRaw Wakame Seaweed400.130.513.561.550.004NA43606.6702.2211.84.84
Canned Green Snap BeansDrained Solids of Canned Green Snap Beans without Salt 820.0730.210.940.910.14NA127012.700.141774.8
Boiled EscaroleBoiled and Drained Escarole without Salt6270.390.412.085.50.11NA52002202.6714134.8
Vitamins in Top 100 Nuts & Vegetables with the highest Iron content per 100 kcal
In the above table you can find and compare the amount of vitamins in all nuts & vegetables , sorted by most amount of Iron per 100 calories.
Top 5 nuts & vegetables with most amount of iron per 100 calories are:
- Raw Morel Mushrooms
- Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
- Canned Butterbur
- Boiled and Drained Garland Chrysanthemum
- Raw Irishmoss Seaweed