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Vegetables
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Legumes
Cereals
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
Sesame FlourHigh fat Sesame Flour32.70.2913.42.930.15NA31000NANA15
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.80.254.60.0510.8NA98000NANA14.8
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
TahiniSesame Butter from Roasted Kernels31.220.475.450.690.15NA980000.2508.95
Irishmoss SeaweedRaw Irishmoss Seaweed60.0150.470.590.180.069NA1820300.8758.9
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
Baked Potato SkinPotatoes, baked, skin, without salt10.120.113.070.860.61NA22013.500.041.77.04
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
Boiled Potato SkinBoiled Potato Skin no Salt00.0320.0361.220.360.24NA1005.20NANA6.07
Oil Roasted CashewsOil Roasted Cashew Nuts00.360.221.740.880.32NA2500.300.9234.76.05
Sun-dried Chile PeppersSun-dried Hot Chile Peppers13240.0811.28.670.960.81NA51031.403.141086.04
Roasted CashewsDry Roasted Cashew Nuts00.20.21.41.220.26NA690000.9234.76
Dried ShallotsFreeze-dried Shallots10.30.111.41.68NA11603900.183.96
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt00.0710.0752.220.590.49NA17015.30NANA5.94
FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.35.73
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.33545.53
Sunflower SeedsDried Sunflower Seed Kernels31.480.368.341.131.35NA22701.403505.25
Cashew ButterPlain Cashew Butter no Salt00.310.191.61.20.25NA68000NANA5.03
Potherb JuteRaw Potherb Jute2780.130.551.260.0720.6NA1230370NANA4.76
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.3015144.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts30.340.122.050.920.62NA8803.8015.3NA4.38
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0530.166.751.170.55NA23702.7023NA4.12
Yeast extract spreadYeast extract spread023.417.51284.60NA37860.500004.04
Roasted PistachiosDry Roasted Pistachio Nuts130.70.231.370.511.12NA510302.17134.03
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA3.92
Roasted AlmondsDry Roasted Almonds00.0771.23.640.320.14NA550002403.73
AlmondsNuts, almonds00.211.143.60.470.14574400025.603.7
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA3.7
Boiled BorageBoiled and Drained Borage2190.0590.170.940.0450.088NA10032.50NANA3.64
Boiled SpinachBoiled and Drained Spinach5240.0950.240.490.150.24NA14609.802.084943.57
Green SoybeansRaw Green Soybeans90.440.181.650.150.065NA1650290NANA3.55
Dried PilinutsNuts, pilinuts, dried20.910.0930.520.480.12NA6000.6NANANA3.53
Plain Almond ButterPlain Almond Butter no Salt00.0410.943.160.320.157.35300024.203.5
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0150.224.11.080.044NA2NANA212NANA3.47
Jerusalem-artichokesRaw Jerusalem-artichokes10.20.061.30.40.077NA130400.190.13.4
Toasted Dried CoconutToasted Dried Coconut Meat00.0610.10.620.820.31NA901.50NANA3.4
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
Blanched HazelnutsBlanched Hazelnuts Or Filberts20.480.111.550.820.59NA7802017.5NA3.3
Blanched AlmondsNuts, almonds, blanched00.190.713.50.310.12NA4900023.803.28
Potato SkinRaw Potato Skin00.0210.0381.030.30.24NA17011.40NANA3.24
Sprouted LentilsRaw Sprouted Lentils20.230.131.130.580.19NA100016.50NANA3.2
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves800.0680.140.850.0420.2NA250100.961083.2
Boiled Potherb JuteBoiled and Drained Potherb Jute2590.0910.190.890.0720.57NA10403300.71083.14
Young Lima BeansRaw Young Lima Beans100.220.11.470.250.2NA34023.400.325.63.14
Canned Hearts Of PalmHearts of palm, canned00.0110.0570.440.130.022NA3907.90NANA3.13
Dandelion GreensRaw Dandelion Greens5080.190.260.810.0840.25NA2703503.447783.1
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils20.220.091.20.570.16NA67012.60NANA3.1
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA3.06
Canned Grape LeavesGrape leaves, canned2630.0640.364.54.270.14NA78011.301.8972.98
Tomato PasteCanned Tomato Paste760.060.153.080.140.22NA1202204.311.42.98
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.72.9
Kelp SeaweedRaw Kelp Seaweed60.050.150.470.640.002NA1800300.87662.85
Roasted PecansDry Roasted Pecans70.450.111.170.70.19NA1600.701.3NA2.8
SpirulinaRaw Spirulina Seaweed30.220.341.20.330.034NA900.900.492.52.8
SpinachRaw Spinach4690.0780.190.720.0650.24.2519402802.034832.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.710.0872.270.60.36NA1000.700.5702.65
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
KimchiCabbage Kimchi50.010.211.1NA0.21NA520000.1143.62.5
Boiled Green SoybeansBoiled and Drained Green Soybeans80.260.161.250.130.06NA1110170NANA2.5
Dried BeechnutsNuts, beechnuts, dried00.30.370.880.930.68NA113015.5NANANA2.46
Boiled Young Lima BeansBoiled and Drained Young Lima Beans150.140.0961.040.260.19NA2601000.146.22.45
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

Vitamins in Top 100 Vegetables & Nuts with the highest Iron content per 100 g

In the above table you can find and compare the amount of vitamins in all vegetables & nuts , sorted by most amount of Iron per 100 grams.

Top 5 vegetables & nuts with most amount of iron per 100 grams are:

  1. Dried Spirulina Seaweed
  2. Dried Agar Seaweed
  3. Freeze-dried Chives
  4. High fat Sesame Flour
  5. Roasted Whole Sesame Seeds