Plant-based (Vegan) Iron vs Animal Iron
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Transcript of Plant-based (Vegan) Iron vs Animal Iron
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8/4/2019 Plant-based (Vegan) Iron vs Animal Iron
1/19
The below listings are based on a 100 gram serving of each (the equivalent of 3.53
ounces), listed in a descending order from the highest amount of iron to the lowestamount of iron. We ended the table at "Milk, Human" (breast milk) as this is the only
natural source of milk-based iron for humans, which of course is intended for our
infancy. The sourse of the data listed here is the USDA Nutrient
Database:http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of anyerrors. As foods containing cholesterol may pose a threat to human health, all foods in
the following chart containing cholesterol have had the amount of cholesterolhighlighted in red. In addition, as fiber is important to human health, all foods with no
fiber have had the fiber section highlighted in red.
SourceIron
mg
Calciu
m mg
Fat g Cholester
ol
mg
Protei
n
g
Magnesiu
m mg
Fiber
gkcal
TotalSaturate
d
Soybeans,mature
seeds, raw
15.700
277.000 19.940
2.884 0.000 36.490 280.000 9.300 416.000
Seeds,
pumpkin andsquash seed
kernels
14.97
0
43.000 45.85
0
8.674 0.000 24.540 535.000 3.900 541.00
0
Pumpkin
and squashseed kernels
14.97
0
43.000 45.85
0
8.674 0.000 24.540 535.000 3.900 541.00
0
Seeds,sesame
seeds
14.550
975.000 49.670
6.957 0.000 17.730 351.000 11.800
573.000
Winged
beans,mature
seeds, raw
13.44
0
440.000 16.32
0
2.303 0.000 29.650 179.000 ? 409.00
0
Mothbeans,
mature
seeds, raw
10.85
0
150.000 1.610 0.364 0.000 22.940 381.000 ? 343.00
0
Tofu, raw,firm,
preparedwith calcium
sulfate
10.470
683.000 8.720 1.261 0.000 15.780 58.000 2.300 145.000
Beans, 10.44 240.000 0.850 0.219 0.000 23.360 190.000 15.20 333.00
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white,mature
seeds, raw
0 0 0
Beans,
kidney,california
red, matureseeds, raw
9.350 195.000 0.250 0.036 0.000 24.370 160.000 24.90
0
330.00
0
Quinoa 9.250 60.000 5.800 0.590 0.000 13.100 210.000 5.900 374.000
Nuts, pinenuts,
pignolia,dried
9.200 26.000 50.700
7.797 0.000 24.000 233.000 4.500 566.000
Tomatoes,sun-dried 9.090 110.000 2.970 0.426 0.000 14.110 194.000 12.300 258.000
Lentils,mature
seeds, raw
9.020 51.000 0.960 0.135 0.000 28.060 107.000 30.500
338.000
Seeds,
sesamebutter, tahini
8.950 426.000 53.76
0
7.529 0.000 17.000 95.000 9.300 595.00
0
Seaweed,irishmoss,
raw
8.900 72.000 0.160 0.033 0.000 1.510 144.000 1.300 49.000
Beans,
kidney, royalred, mature
seeds, raw
8.700 131.000 0.450 0.065 0.000 25.330 138.000 24.90
0
329.00
0
Yardlong
beans,mature
seeds, raw
8.610 138.000 1.310 0.339 0.000 24.330 338.000 11.00
0
347.00
0
Beans,
kidney, alltypes,
matureseeds, raw
8.200 143.000 0.830 0.120 0.000 23.580 140.000 24.90
0
333.00
0
Beans, smallwhite,
mature
7.730 173.000 1.180 0.304 0.000 21.110 183.000 24.900
336.000
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seeds, raw
Mungo
beans,mature
seeds, raw
7.570 138.000 1.640 0.114 0.000 25.210 267.000 18.30
0
341.00
0
Lima beans,
large, matureseeds, raw
7.510 81.000 0.690 0.161 0.000 21.460 224.000 19.00
0
338.00
0
Beans,yellow,
matureseeds, raw
7.010 166.000 2.600 0.671 0.000 22.000 222.000 25.100
345.000
Seeds,sunflower
seed
6.770 116.000 49.570
5.195 0.000 22.780 354.000 10.500
570.000
Beans, pink,
matureseeds, raw
6.770 130.000 1.130 0.292 0.000 20.960 182.000 12.70
0
343.00
0
Mung beans,mature
seeds, raw
6.740 132.000 1.150 0.348 0.000 23.860 189.000 16.300
347.000
Broadbeans
(fava beans),mature
seeds, raw
6.700 103.000 1.530 0.254 0.000 26.120 192.000 25.00
0
341.00
0
Beans,
kidney, red,mature
seeds, raw
6.690 83.000 1.060 0.154 0.000 22.530 138.000 15.20
0
337.00
0
Beans, navy,
matureseeds, raw
6.440 155.000 1.280 0.331 0.000 22.330 173.000 24.40
0
335.00
0
Chickpeas(garbanzo
beans,bengal
gram),mature
seeds, raw
6.240 105.000 6.040 0.626 0.000 19.300 115.000 17.400
364.000
Seeds, Flax
seed
6.220 199.000 34.00
0
3.196 0.000 19.500 362.000 27.90
0
492.00
0
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Back to thetop
Iron
mg
Calciu
m mg
Fat g Cholesterol
mg
Protei
n
g
Magnesiu
m mgFiber
gkcal
TotalSaturate
d
Flax seed 6.220 199.000 34.000
3.196 0.000 19.500 362.000 27.900
492.000
Parsley, raw 6.200 138.000 0.790 0.132 0.000 2.970 50.000 3.300 36.000
Nuts,
cashew nuts,dry roasted,
without saltadded
6.000 45.000 46.35
0
9.157 0.000 15.310 260.000 3.000 574.00
0
Beans, pinto,mature
seeds, raw
5.880 121.000 1.130 0.235 0.000 20.880 159.000 24.400
340.000
Beans, great
northern,mature
seeds, raw
5.470 175.000 1.140 0.356 0.000 21.860 189.000 20.20
0
339.00
0
Beans,
black,mature
seeds, raw
5.020 123.000 1.420 0.366 0.000 21.600 171.000 15.20
0
341.00
0
Beans,
cranberry(roman),
matureseeds, raw
5.000 127.000 1.230 0.316 0.000 23.030 156.000 24.70
0
335.00
0
Beans,adzuki,
matureseeds, raw
4.980 66.000 0.530 0.191 0.000 19.870 127.000 12.700
329.000
Oats 4.720 54.000 6.900 1.217 0.000 16.890 177.000 10.600
389.000
Nuts,hazelnuts or
filberts
4.700 114.000 60.750
4.464 0.000 14.950 163.000 9.700 628.000
Nuts,
almonds
4.290 248.000 50.64
0
3.881 0.000 21.260 275.000 11.80
0
578.00
0
Nuts, 4.270 107.000 43.19 5.286 0.000 20.480 121.000 10.00 551.00
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pistachionuts, raw
0 0 0
Nuts,pistachio
nuts, dryroasted,
without saltadded
4.180 108.000 45.730
5.525 0.000 21.240 120.000 10.300
570.000
Peanuts,spanish, raw
3.910 106.000 49.600
7.642 0.000 26.150 188.000 9.500 570.000
Nuts,almond
butter, plain,without salt
added
3.700 270.000 59.100
5.602 0.000 15.080 303.000 3.700 633.000
Nuts,
macadamianuts, raw
3.690 85.000 75.77
0
12.061 0.000 7.910 130.000 8.600 718.00
0
Soybeans,green, raw
3.550 197.000 6.800 0.786 0.000 12.950 65.000 4.200 147.000
Seeds, lotusseeds
3.530 163.000 1.970 0.330 0.000 15.410 210.000 ? 332.000
lotus seeds 3.530 163.000 1.970 0.330 0.000 15.410 210.000 ? 332.000
Beans,french,
matureseeds, raw
3.400 186.000 2.020 0.221 0.000 18.810 188.000 25.200
343.000
Nuts,brazilnuts,
dried,unblanched
3.400 176.000 66.220
16.154 0.000 14.340 225.000 5.400 656.000
Beef, varietymeats and
by-products,tongue,
cooked,simmered
3.390 7.000 20.740
8.930 107.000 22.110 17.000 0.000 283.000
Olives, ripe,canned
(small-extra
3.300 88.000 10.680
1.415 0.000 0.840 4.000 3.200 115.000
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large)
Currants,
zante, dried
3.260 86.000 0.270 0.028 0.000 4.080 41.000 6.800 283.00
0
Potatoes,
raw, skin
3.240 30.000 0.100 0.026 0.000 2.570 23.000 2.500 58.000
Lentils,
sprouted,raw
3.210 25.000 0.550 0.057 0.000 8.960 37.000 - 106.00
0
Lima beans,immature
seeds, raw
3.140 34.000 0.860 0.198 0.000 6.840 58.000 4.900 113.000
Dandelion
greens, raw
3.100 187.000 0.700 0.170 0.000 2.700 36.000 3.500 45.000
Nuts,walnuts,black
3.070 58.000 56.580 3.628 0.000 24.350 202.000 5.000 607.000
Back to the
top
Iron
mg
Calciu
m mg
Fat g Cholesterol
mg
Protei
n
g
Magnesiu
m mgFiber
gkcal
TotalSaturate
d
Nuts, pinenuts, pinyon,
dried
3.060 8.000 60.980
9.377 0.000 11.570 234.000 10.700
629.000
Beans, pinto,immatureseeds,
frozen,unprepared
3.000 58.000 0.500 0.061 0.000 9.800 60.000 5.700 170.000
Nuts,walnuts,
English
2.910 104.000 65.210
6.126 0.000 15.230 158.000 6.700 654.000
Chickpeas
(garbanzo
beans,bengalgram),
matureseeds,
cooked,boiled,
without salt
2.890 49.000 2.590 0.269 0.000 8.860 48.000 7.600 164.00
0
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Seaweed,kelp, raw
2.850 168.000 0.560 0.247 0.000 1.680 121.000 1.300 43.000
Seaweed,spirulina,
raw
2.790 12.000 0.390 0.135 0.000 5.920 19.000 ? 26.000
Beans, pinto,
immatureseeds,
frozen,cooked,
boiled,drained,
without salt
2.710 52.000 0.480 0.058 0.000 9.310 54.000 8.600 162.00
0
Spinach, raw 2.710 99.000 0.350 0.056 0.000 2.860 79.000 2.700 22.000
Tempeh 2.703 111.000 10.800 2.220 0.000 18.540 81.000 ? 193.000
Peanuts,virginia, raw
2.550 89.000 48.750
6.361 0.000 25.190 171.000 8.500 563.000
Nuts, pecans 2.530 70.000 71.970
6.175 0.000 9.170 121.000 9.600 691.000
Persimmons,native, raw
2.500 27.000 0.400 ? 0.000 0.800 ? ? 127.000
Prunes,dried,
uncooked
2.480 51.000 0.520 0.041 0.000 2.610 45.000 7.100 239.000
Lima beans,
immatureseeds,
cooked,boiled,
drained,without salt
2.450 32.000 0.320 0.073 0.000 6.810 74.000 5.300 123.00
0
Beef,ground,
regular,cooked,
broiled,medium
2.440 11.000 20.690
8.130 90.000 24.070 20.000 0.000 289.000
Figs, dried,uncooked
2.230 144.000 1.170 0.234 0.000 3.050 59.000 12.200
255.000
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Pumpkinleaves, raw
2.220 39.000 0.400 0.207 0.000 3.150 38.000 19.000
Seaweed,wakame,
raw
2.180 150.000 0.640 0.130 0.000 3.030 107.000 0.500 45.000
Tempeh,
cooked
2.126 95.600 11.38
0
3.290 ?(0.000) 18.190 77.200 ? 197.00
0
Lamb,
domestic,leg, whole
(shank andsirloin),
separablelean only,
trimmed to
1/4" fat,choice,cooked,
roasted
2.120 8.000 7.740 2.760 89.000 28.300 26.000 0.000 191.00
0
Beans, navy,
matureseeds,
sprouted,cooked,
boiled,
drained,without salt
2.110 16.000 0.810 0.098 0.000 7.070 111.000 78.000
Soybeans,
matureseeds,
sprouted,raw
2.100 67.000 6.700 0.929 0.000 13.090 72.000 1.100 122.00
0
Leeks, (bulband lower
leaf-portion), raw
2.100 59.000 0.300 0.040 0.000 1.500 28.000 1.800 61.000
Raisins,seedless
2.080 49.000 0.460 0.150 0.000 3.220 33.000 4.000 300.000
Peas, edible-podded, raw
2.080 43.000 0.200 0.039 0.000 2.800 24.000 2.600 42.000
Beans, pinto,mature
1.970 43.000 0.900 0.109 0.000 5.250 53.000 62.000
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seeds,sprouted,
raw
Beans, navy,
matureseeds,
sprouted,raw
1.930 15.000 0.700 0.085 0.000 6.150 101.000 67.000
Peanutbutter, chunk
style,
1.900 41.000 49.940
9.580 0.000 24.050 159.000 6.600 589.000
Broadbeans,
immatureseeds, raw
1.900 22.000 0.600 0.138 0.000 5.600 38.000 4.200 72.000
Mung beans,mature
seeds,sprouted,
cooked, stir-fried
1.900 13.000 0.210 0.039 0.000 4.300 33.000 1.900 50.000
Back to thetop
Iron
mg
Calciu
m mg
Fat g Cholesterol
mg
Protei
n
g
Magnesiu
m mgFiber
gkcal
TotalSaturate
d
Seaweed,agar, raw
1.860 54.000 0.030 0.006 0.000 0.540 67.000 0.500 26.000
Mulberries,raw
1.850 39.000 0.390 0.027 0.000 1.440 18.000 1.700 43.000
Seaweed,laver, raw
1.800 70.000 0.280 0.061 0.000 5.810 2.000 0.300 35.000
Chard,swiss, raw
1.800 51.000 0.200 0.030 0.000 1.800 81.000 1.600 19.000
Mushroom,oyster, raw
1.740 6.000 0.510 ? 0.000 4.140 20.000 2.400 37.000
Garlic, raw 1.700 181.000 0.500 0.089 0.000 6.360 25.000 2.100 149.000
Kale, raw 1.700 135.000 0.700 0.091 0.000 3.300 34.000 2.000 50.000
Egg, whole,
cooked, fried
1.560 55.000 15.00
0
4.167 459.000 13.540 11.000 0.000 199.00
0
Beans, fava, 1.550 37.000 0.730 0.118 0.000 7.920 33.000 ? 88.000
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in pod, raw
Winged
beans,immature
seeds, raw
1.500 84.000 0.870 0.238 0.000 6.950 34.000 ? 49.000
Broadbeans,
immatureseeds,
cooked,boiled,
drained,without salt
1.500 18.000 0.500 0.142 0.000 4.800 31.000 3.600 62.000
Peas, green,raw
1.470 25.000 0.400 0.071 0.000 5.420 33.000 5.100 81.000
Mustardgreens, raw 1.460 103.000 0.200 0.010 0.000 2.700 32.000 3.300 26.000
Arugula, raw 1.460 160.000 0.660 0.086 0.000 2.580 47.000 1.600 25.000
Tofu, firm,
preparedwith calcium
sulfate andmagnesium
chloride
1.450 162.000 4.460 0.646 0.000 8.040 46.000 0.400 77.000
Egg, whole,
raw, fresh
1.440 49.000 10.02
0
3.100 425.000 12.490 10.000 0.000 149.00
0
Nuts,
chestnuts,chinese, raw
1.410 18.000 1.110 0.164 0.000 4.200 84.000 ? 224.00
0
Turkey, allclasses,
breast, meatand skin,
cooked,roasted
1.400 21.000 7.410 2.100 74.000 28.710 27.000 0.000 189.000
Brusselssprouts, raw
1.400 42.000 0.300 0.062 0.000 3.380 23.000 3.800 43.000
Lettuce,looseleaf,
raw
1.400 68.000 0.300 0.039 0.000 1.300 11.000 1.900 18.000
Fiddlehead 1.310 32.000 0.400 ? 0.000 4.550 34.000 ? 34.000
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ferns, raw
Beans, snap,
green,cooked,
boiled,drained,
without salt
1.280 46.000 0.280 0.064 0.000 1.890 25.000 3.200 35.000
Rice, white,
long-grain,regular,
cooked
1.200 10.000 0.280 0.077 0.000 2.690 12.000 0.400 130.00
0
Egg, whole,
cooked,hard-boiled
1.190 50.000 10.61
0
3.267 424.000 12.580 10.000 0.000 155.00
0
Avocados,raw,
California
1.180 11.000 17.330 2.590 0.000 2.110 41.000 4.900 177.000
Beans,
adzuki,yokan,
mature seeds
1.160 27.000 0.120 0.043 0.000 3.290 18.000 ? 260.00
0
Lotus root,
raw
1.160 45.000 0.100 0.030 0.000 2.600 23.000 4.900 74.000
Dates,
domestic,natural and
dry
1.150 32.000 0.450 0.191 0.000 1.970 35.000 7.500 275.00
0
Pork, fresh,
leg (ham),rump half,
separablelean only,
cooked,roasted
1.140 7.000 8.140 2.870 96.000 30.940 29.000 0.000 206.00
0
Tofu, soft,prepared
with calciumsulfate and
magnesiumchloride
1.110 111.000 3.690 0.533 0.000 6.550 27.000 0.200 61.000
Back to the Iron Calciu Fat g Cholester Protei Magnesiu Fiber kcal
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topmg
m mg
TotalSaturate
d
ol
mg
n
g
m mg g
Lettuce, cos
or romaine,raw
1.100 36.000 0.200 0.026 0.000 1.620 6.000 1.700 14.000
Turnipgreens, raw
1.100 190.000 0.300 0.070 0.000 1.500 31.000 3.200 27.000
Chicken,broilers or
fryers,breast, meat
and skin,cooked,
roasted
1.070 14.000 7.780 2.190 84.000 29.800 27.000 0.000 197.000
Finfish,
halibut,Atlantic and
Pacific,cooked, dry
heat
1.070 60.000 2.940 0.417 41.000 26.690 107.000 0.000 140.00
0
Chicken,
broilers orfryers, light
meat, meat
only,cooked,roasted
1.060 15.000 4.510 1.270 85.000 30.910 27.000 0.000 173.00
0
Mushrooms,raw
1.040 5.000 0.330 0.046 0.000 2.900 10.000 1.200 25.000
Beans, snap,green, raw
1.040 37.000 0.120 0.026 0.000 1.820 25.000 3.400 31.000
MORI-NU,Tofu, silken,
firm
1.030 32.000 2.700 0.406 0.000 6.900 7.000 0.100 62.000
Wasabi,
root, raw
1.030 128.000 0.630 0.000 4.800 69.000 7.700 109.00
0
Nuts,
chestnuts,european,
raw,
1.010 27.000 2.260 0.425 0.000 2.420 32.000 8.100 213.00
0
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unpeeled
Alfalfa
seeds,sprouted,
raw
0.960 32.000 0.690 0.069 0.000 3.990 27.000 2.500 29.000
Nuts,
chestnuts,european,
raw, peeled
0.940 19.000 1.250 0.235 0.000 1.630 30.000 ? 196.00
0
Finfish,
salmon,chinook,
cooked, dryheat
0.910 28.000 13.38
0
3.214 85.000 25.720 122.000 0.000 231.00
0
Chicorygreens, raw 0.900 100.000 0.300 0.073 0.000 1.700 30.000 4.000 23.000
Beans,kidney,
matureseeds,
sprouted,cooked,
boiled,drained,
without salt
0.890 19.000 0.580 0.083 0.000 4.830 23.000 33.000
Mushrooms,
enoki, raw
0.888 1.000 0.390 0.043 0.000 2.370 16.000 2.600 34.000
Broccoli,
raw
0.880 48.000 0.350 0.054 0.000 2.980 25.000 3.000 28.000
Asparagus,
raw
0.870 21.000 0.200 0.046 0.000 2.280 18.000 2.100 23.000
Endive, raw 0.830 52.000 0.200 0.048 0.000 1.250 15.000 3.100 17.000
Beans,kidney,
matureseeds,
sprouted,raw
0.810 17.000 0.500 0.072 0.000 4.200 21.000 29.000
Okra, raw 0.800 81.000 0.100 0.026 0.000 2.000 57.000 3.200 33.000
Beets, raw 0.800 16.000 0.170 0.027 0.000 1.610 23.000 2.800 43.000
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Burdockroot, raw
0.800 41.000 0.150 0.025 0.000 1.530 38.000 3.300 72.000
Chicoryroots, raw
0.800 41.000 0.200 0.048 0.000 1.400 22.000 ? 73.000
Pumpkin,raw
0.800 21.000 0.100 0.052 0.000 1.000 12.000 0.500 26.000
Nuts, acorns,raw
0.790 41.000 23.860
3.102 0.000 6.150 62.000 387.000
Squash,zucchini,
baby, raw
0.790 21.000 0.400 0.083 0.000 2.710 33.000 1.100 21.000
Potatoes,
raw, fleshand skin
0.760 7.000 0.100 0.026 0.000 2.070 21.000 1.600 79.000
Hyacinth-beans,
immatureseeds, raw
0.740 50.000 0.200 0.088 0.000 2.100 40.000 ? 46.000
Peppers,jalapeno,
raw
0.700 10.000 0.620 0.062 0.000 1.350 19.000 2.800 30.000
Back to the
top
Iron
mg
Calciu
m mg
Fat g Cholester
ol
mg
Protei
n
g
Magnesiu
m mg
Fiber
gkcal
Total
Saturate
d
Squash,
winter,butternut,
raw
0.700 48.000 0.100 0.021 0.000 1.000 34.000 ? 45.000
Squash,
winter,acorn, raw
0.700 33.000 0.100 0.021 0.000 0.800 32.000 1.500 40.000
Mushrooms,
portabella,raw
0.600 8.000 0.200 0.026 0.000 2.500 11.000 1.500 26.000
Cabbage,
raw
0.590 47.000 0.270 0.033 0.000 1.440 15.000 2.300 25.000
Parsnips,
raw
0.590 36.000 0.300 0.050 0.000 1.200 29.000 4.900 75.000
Soy milk 0.580 4.000 1.910 0.214 0.000 2.750 19.000 1.300 33.000
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Squash,winter, all
varieties,raw
0.580 31.000 0.230 0.046 0.000 1.450 21.000 1.500 37.000
Raspberries,raw
0.570 22.000 0.550 0.019 0.000 0.910 18.000 6.800 49.000
Apricots,raw
0.540 14.000 0.390 0.027 0.000 1.400 8.000 2.400 48.000
Rice, brown,medium-
grain,cooked
0.530 10.000 0.830 0.165 0.000 2.320 44.000 1.800 112.000
Corn, sweet,yellow and
white, raw
0.520 2.000 1.180 0.182 0.000 3.220 37.000 2.700 86.000
Ginger root,
raw
0.500 18.000 0.730 0.203 0.000 1.740 43.000 2.000 69.000
Carrots, raw 0.500 27.000 0.190 0.030 0.000 1.030 15.000 3.000 43.000
Lettuce,iceberg
(includescrisphead
types), raw
0.500 19.000 0.190 0.025 0.000 1.010 9.000 1.400 12.000
Cabbage,
red, raw
0.490 51.000 0.260 0.034 0.000 1.390 15.000 2.000 27.000
Squash,
summer,crookneck
andstraightneck,
raw
0.480 21.000 0.240 0.049 0.000 0.940 21.000 1.900 19.000
Squash,
summer, allvarieties,
raw
0.460 20.000 0.210 0.044 0.000 1.180 23.000 1.900 20.000
Peppers,
sweet,yellow, raw
0.460 11.000 0.210 0.031 0.000 1.000 12.000 0.900 27.000
Peppers,sweet, red,
0.460 9.000 0.190 0.028 0.000 0.890 10.000 2.000 27.000
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8/4/2019 Plant-based (Vegan) Iron vs Animal Iron
16/19
raw
Peppers,
sweet, green,raw
0.460 9.000 0.190 0.028 0.000 0.890 10.000 1.800 27.000
Tomatoes,red, ripe,
raw, yearround
average
0.450 5.000 0.330 0.045 0.000 0.850 11.000 1.100 21.000
Cauliflower,
raw
0.440 22.000 0.210 0.032 0.000 1.980 15.000 2.500 25.000
Mushrooms,
shiitake,cooked,
without salt
0.440 3.000 0.220 0.055 0.000 1.560 14.000 2.100 55.000
Rice, brown,
long-grain,cooked
0.420 10.000 0.900 0.180 0.000 2.580 43.000 1.800 111.00
0
Kiwi fruit,(chinese
gooseberries), fresh, raw
0.410 26.000 0.440 0.029 0.000 0.990 30.000 3.400 61.000
Squash,winter,
hubbard, raw
0.400 14.000 0.500 0.103 0.000 2.000 19.000 ? 40.000
Squash,
summer,scallop, raw
0.400 19.000 0.200 0.041 0.000 1.200 23.000 ? 18.000
Celery, raw 0.400 40.000 0.140 0.037 0.000 0.750 11.000 1.700 16.000
Radishes,
oriental, raw
0.400 27.000 0.100 0.030 0.000 0.600 16.000 1.600 18.000
Cherries,
sweet, raw
0.390 15.000 0.960 0.216 0.000 1.200 11.000 2.300 72.000
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top
Iron
mg
Calciu
m mg
Fat g Cholesterol
mg
Protein
g
Magnesiu
m mg
Fiber
gkcal
TotalSaturate
d
Strawberries
, raw
0.380 14.000 0.370 0.020 0.000 0.610 10.000 2.300 30.000
Figs, raw 0.370 35.000 0.300 0.060 0.000 0.750 17.000 3.300 74.000
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Pineapple,raw
0.370 7.000 0.430 0.032 0.000 0.390 14.000 1.200 49.000
Crabapples,raw
0.360 18.000 0.300 0.048 0.000 0.400 7.000 ? 76.000
Bananas,raw
0.310 6.000 0.480 0.185 0.000 1.030 29.000 2.400 92.000
Gooseberries, raw
0.310 25.000 0.580 0.038 0.000 0.880 10.000 4.300 44.000
Squash,winter,
spaghetti,raw
0.310 23.000 0.570 0.117 0.000 0.640 12.000 ? 31.000
Lettuce,butterhead
(includesboston and
bibb types),raw
0.300 32.000 0.220 0.029 0.000 1.290 13.000 1.000 13.000
Pomegranates, raw
0.300 3.000 0.300 0.038 0.000 0.950 3.000 0.600 68.000
Turnips, raw 0.300 30.000 0.100 0.011 0.000 0.900 11.000 1.800 27.000
Prickly
pears, raw
0.300 56.000 0.510 0.067 0.000 0.730 85.000 3.600 41.000
Radishes,raw
0.290 21.000 0.540 0.030 0.000 0.600 9.000 1.600 20.000
Eggplant,
raw
0.270 7.000 0.180 0.034 0.000 1.020 14.000 2.500 26.000
Cucumber,
with peel,raw
0.260 14.000 0.130 0.034 0.000 0.690 11.000 0.800 13.000
Grapes, redor green
(european
typevarieties,such as,
Thompsonseedless),
raw
0.260 11.000 0.580 0.189 0.000 0.660 6.000 1.000 71.000
Carambola, 0.260 4.000 0.350 0.023 0.000 0.540 9.000 2.700 33.000
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18/19
(starfruit),raw
Pears, raw 0.250 11.000 0.400 0.022 0.000 0.390 6.000 2.400 59.000
Onions, raw 0.220 20.000 0.160 0.026 0.000 1.160 10.000 1.800 38.000
Rhubarb,raw
0.220 86.000 0.200 0.053 0.000 0.900 12.000 1.800 21.000
Melons,cantaloupe,
raw
0.210 11.000 0.280 0.071 0.000 0.880 11.000 0.800 35.000
Watercress,
raw
0.200 120.000 0.100 0.027 0.000 2.300 21.000 1.500 11.000
Cranberries,
raw
0.200 7.000 0.200 0.017 0.000 0.390 5.000 4.200 49.000
Collards,raw
0.190 145.000 0.420 0.055 0.000 2.450 9.000 3.600 30.000
Apples, raw,
with skin
0.180 7.000 0.360 0.058 0.000 0.190 5.000 2.700 59.000
Blueberries,
raw
0.170 6.000 0.380 0.032 0.000 0.670 5.000 2.700 56.000
Watermelon,
raw
0.170 8.000 0.430 0.048 0.000 0.620 11.000 0.500 32.000
Nectarines,
raw
0.150 5.000 0.460 0.051 0.000 0.940 8.000 1.600 49.000
Mangos, raw 0.130 10.000 0.270 0.066 0.000 0.510 9.000 1.800 65.000
Peaches, raw 0.110 5.000 0.090 0.010 0.000 0.700 7.000 2.000 43.000
Milk, sheep 0.100 193.400 7.000 4.603 27.000 5.980 18.360 0.000 107.80
8
Back to the
top
Iron
mg
Calciu
m mg
Fat g Cholester
ol
mg
Protei
n
g
Magnesiu
m mg
Fiber
gkcal
TotalSaturate
d
Plums, raw 0.100 4.000 0.620 0.049 0.000 0.790 7.000 1.500 55.000Tangerines,(mandarin
oranges),raw
0.100 14.000 0.190 0.022 0.000 0.630 12.000 2.300 44.000
Papayas, raw 0.100 24.000 0.140 0.043 0.000 0.610 10.000 1.800 39.000
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19/19
Oranges,raw,
California,valencias
0.090 40.000 0.300 0.035 0.000 1.040 10.000 2.500 49.000
RICEDREAM
0.080 8.000 0.810 0.068 0.000 0.170 4.000 0.000 49.000
Melons,honeydew,
raw
0.070 6.000 0.100 0.025 0.000 0.460 7.000 0.600 35.000
Milk, goat 0.050 133.500 4.140 2.667 11.400 3.560 13.970 0.000 68.813
Milk,producer,
fluid, 3.7%milkfat
0.050 119.000 3.660 2.278 14.300 3.280 13.400 0.000 64.172
Milk, nonfat 0.040 123.000 0.180 0.117 2.000 3.410 11.000 0.000 35.000
Milk, human 0.030 32.200 4.380 2.009 13.900 1.030 3.400 0.000 69.563