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Vegetables rich in Copper on Vegan Nutrients Project

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Data from the USDA Agricultural Research Service. The amount of nutrients is per 100g edible portion of given food.

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The minerals view of Vegetables rich in Copper


Main

Minerals
Calcium
Ca
(mg)

Coppe
r, Cu
(mcg)

Fluoride
,F
(mg)

Iron, Fe
(mg)

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium,


e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Seaweed, spirulina, dried

12
0

6.100

28.50
0

195

1.90
0

118

136
3

7.200

104
8

Mushrooms, shiitake, dried

11

5.165

1.720

132

1.17
6

294

153
4

46.10
0

13

7.66
0

Pepeao, dried

11
3

5.070

6.140

146

1.15
1

116

708

45.30
0

70

7.52
0

Grape leaves, canned

28
9

1.841

2.980

14

0.29
0

34

29

0.900

285
3

0.40
0

Radishes, oriental, dried

62
9

1.631

6.730

170

0.53
9

204

349
4

0.700

278

2.13
0

Tomatoes, sun-dried

11
0

1.423

9.090

194

1.84
6

356

342
7

5.500

209
5

1.99
0

Peppers, sweet, red, freeze-dried

13
4

1.389

10.40
0

188

1.89
7

327

317
0

3.700

193

2.41
0

Peppers, sweet, green, freeze-dried

13
4

1.389

10.40
0

188

1.89
7

327

317
0

3.700

193

2.41
0

Raw winged bean tuber

30

1.386

24

0.53
2

45

586

0.700

35

1.39
0

Tomato powder

16
6

1.241

4.560

178

1.95
1

295

192
7

5.300

134

1.71
0

Mushrooms, shiitake, cooked, without salt

0.896

0.440

14

0.20
4

29

117

24.80
0

1.33
0

Mushrooms, shiitake, cooked, with salt

0.896

0.440

14

0.20
4

29

117

24.80
0

240

1.33
0

Potatoes, microwaved, cooked, in skin,


skin with salt

46

0.882

5.940

37

0.98
0

82

650

0.500

252

0.51
0

Potatoes, microwaved, cooked in skin,


skin, without salt

46

0.882

5.940

37

0.98
0

82

650

0.500

16

0.51
0

Potatoes, boiled, cooked in skin, skin,


without salt

45

0.878

6.070

30

1.33
8

54

407

0.300

14

0.44
0

Potatoes, boiled, cooked in skin, skin, with


salt

45

0.878

6.070

30

1.33
8

54

407

0.300

250

0.44
0

Potatoes, baked, skin, with salt

34

0.817

7.040

43

0.61
6

101

573

0.700

257

0.49
0

Potatoes, baked, skin, without salt

34

0.817

7.040

43

0.61
6

101

573

0.700

21

0.49
0

Chives, freeze-dried

81
3

0.686

20

640

1.35
0

518

296
0

9.400

70

5.12
0

Leeks, (bulb and lower-leaf portion),


freeze-dried

36
0

0.657

7.600

161

2.63
4

346

240
0

5.700

35

0.66
0

Fluoride
,F
(mg)

Iron, Fe
(mg)

Calcium
Ca
(mg)

Coppe
r, Cu
(mcg)

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium,


e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Raw palm hearts

18

0.644

1.690

10

140

180
6

0.700

14

3.73
0

Seaweed, agar, dried

62
5

0.610

21.40
0

770

4.30
0

52

112
5

7.400

102

5.80
0

Raw spirulina seaweed

12

0.597

2.790

19

0.18
6

11

127

0.700

98

0.20
0

Celery flakes, dried

58
7

0.571

7.830

196

402

438
8

15.30
0

143
5

2.77
0

Soybeans, mature seeds, sprouted,


cooked, stir-fried, with salt

82

0.527

0.400

96

1.13
3

216

567

0.600

250

2.10
0

Soybeans, mature seeds, sprouted,


cooked, stir-fried

82

0.527

0.400

96

1.13
3

216

567

0.600

14

2.10
0

Pepper, ancho, dried

61

0.508

10.93
0

113

1.27
9

201

241
1

2.900

43

1.42
0

Mushrooms, cooked, boiled, drained,


without salt

0.504

1.740

12

0.11
5

87

356

11.90
0

0.87
0

Mushrooms, cooked, boiled, drained, with


salt

0.504

1.740

12

0.11
5

87

356

13.40
0

238

0.87
0

Raw or crimini italian brown mushrooms

18

0.500

0.400

0.14
2

120

448

26

1.10
0

Mushrooms, portabella, grilled

0.499

0.560

15

0.07
5

150

521

17.70
0

10

0.73
0

Tomatoes, sun-dried, packed in oil,


drained

47

0.473

2.680

81

0.46
6

139

156
5

266

0.78
0

Parsley, freeze-dried

17
6

0.459

53.90
0

372

1.33
8

548

630
0

32.30
0

391

6.11
0

Raw winged bean leaves

22
4

0.456

1.36
7

63

176

0.900

1.28
0

Raw (pepeao) jew+qs ear

16

0.445

0.560

25

0.10
1

14

43

11.10
0

0.66
0

Kanpyo, (dried gourd strips)

28
0

0.433

5.120

125

1.13
7

188

158
2

2.600

15

5.86
0

Raw sprouted mature seeds of soybeans

67

0.427

2.100

72

0.70
2

164

484

0.600

14

1.17
0

Shallots, freeze-dried

18
3

0.425

104

1.41
7

296

165
0

5.700

59

1.93
0

Skin raw potatoes

30

0.423

3.240

23

38

413

0.300

10

0.60

0.35

Peppers, pasilla, dried

97

Calcium
Ca
(mg)

0.423
Coppe
r, Cu
(mcg)

9.830

Fluoride
,F
(mg)

Iron, Fe
(mg)

130

Magnesiu
m, Mg
(mg)

1.58
0

267

222
2

3.200

Manganes Phosphoru Potassium Selenium,


e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mcg)

89

Sodium,
Na
(mg)

1.40
0

Zinc, Zn
(mg)

Onions, dehydrated flakes

25
7

0.416

1.550

92

1.38
9

303

162
2

21

1.89
0

Raw grape leaves

36
3

0.415

2.630

95

2.85
5

91

272

0.900

0.67
0

Raw in pod fava beans

37

0.402

1.550

33

0.66
1

129

332

0.800

25

Raw portabella mushrooms

0.400

0.600

11

0.14
2

130

484

11

0.60
0

Beans, navy, mature seeds, sprouted,


cooked, boiled, drained, without salt

16

0.389

2.110

111

0.44
6

103

317

0.600

14

0.97
0

Beans, navy, mature seeds, sprouted,


cooked, boiled, drained, with salt

16

0.389

2.110

111

0.44
6

103

317

0.600

250

0.97
0

Carrot, dehydrated

21
2

0.370

3.930

118

1.11
6

346

254
0

8.600

275

1.57
0

Mushrooms, white, microwaved

0.370

0.330

14

0.06
4

127

488

18

17

0.73
0

Tomato products, canned, paste, without


salt added

36

0.365

2.980

42

0.30
2

83

101
4

5.300

98

0.63
0

Tomato products, canned, paste, with salt


added

36

0.365

2.980

42

0.30
2

83

101
4

5.300

790

0.63
0

Raw sprouted mature seeds of navy beans

15

0.356

1.930

101

0.40
8

100

307

0.600

13

0.89
0

Raw sprouted lentils

25

0.352

3.210

37

0.50
6

173

322

0.600

11

1.51
0

Raw turnip greens

19
0

0.350

1.100

31

0.46
6

42

296

1.200

40

0.19
0

Edamame, frozen, prepared

63

0.345

2.270

64

1.02
4

169

436

1.37
0

Raw radicchio

19

0.341

0.570

13

0.13
8

40

302

0.900

22

0.62
0

Lentils, sprouted, cooked, stir-fried, without


salt

14

0.337

3.100

35

0.50
2

153

284

0.600

10

1.60
0

Lentils, sprouted, cooked, stir-fried, with


salt

14

0.337

3.100

35

0.50
2

153

284

0.600

246

1.60
0

Potatoes, microwaved, cooked in skin,


flesh and skin, without salt

11

0.334

1.240

27

0.29
2

105

447

0.400

0.36
0

Potatoes, microwaved, cooked, in skin,


flesh and skin, with salt

11

0.334

1.240

27

0.29
2

105

447

0.400

244

0.36
0

Soybeans, mature seeds, sprouted,


cooked, steamed

59

0.330

1.310

60

0.71
0

135

355

0.600

10

1.04
0

Fluoride
,F
(mg)

Iron, Fe
(mg)

Calcium
Ca
(mg)

Coppe
r, Cu
(mcg)

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium,


e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Soybeans, mature seeds, sprouted,


cooked, steamed, with salt

59

0.330

1.310

60

0.71
0

135

355

0.600

246

1.04
0

Raw (matai) chinese waterchestnuts

11

0.326

0.060

22

0.33
1

63

584

0.700

14

0.50
0

Edamame, frozen, unprepared

60

0.324

2.110

61

1.01
0

161

482

1.32
0

Raw leaves fireweed

42
9

0.320

2.400

156

6.70
4

108

494

0.900

34

2.66
0

Raw sprouted mature seeds of pinto


beans

43

0.320

1.970

53

0.36
6

94

307

0.600

153

0.50
0

Raw fiddlehead ferns

32

0.320

1.310

34

0.51
0

101

370

0.83
0

Raw white mushrooms

0.318

0.500

0.04
7

86

318

9.300

0.52
0

Raw immature seeds of lima beans

34

0.318

3.140

58

1.21
5

136

467

1.800

0.78
0

Lima beans, immature seeds, cooked,


boiled, drained, with salt

32

0.305

2.450

74

1.25
2

130

570

253

0.79
0

Lima beans, immature seeds, cooked,


boiled, drained, without salt

32

0.305

2.450

74

1.25
2

130

570

17

0.79
0

Yeast extract spread

86

0.300

3.700

180

104

260
0

18

360
0

2.10
0

Raw garlic

18
1

0.299

1.700

25

1.67
2

153

401

14.20
0

17

1.16
0

Raw chicory greens

10
0

0.295

0.900

30

0.42
9

47

420

0.300

45

0.42
0

Raw lambsquarters

30
9

0.293

1.200

34

0.78
2

72

452

0.900

43

0.44
0

Mushrooms, white, stir-fried

0.291

0.250

11

0.04
7

105

396

13.90
0

12

0.57
0

Raw kale

13
5

0.290

1.700

34

0.77
4

56

447

0.900

43

0.44
0

Tomato products, canned, puree, with salt


added

18

0.287

1.780

23

0.16
9

40

439

0.700

399

0.36
0

Tomato products, canned, puree, without


salt added

18

0.287

1.780

23

0.16
9

40

439

0.700

28

0.36
0

Raw wakame seaweed

15
0

0.284

2.180

107

1.40
0

80

50

0.700

872

0.38
0

Sweet potato, canned, mashed

30

0.278

1.330

24

0.98
8

52

210

0.800

75

0.21
0

Fluoride
,F
(mg)

Iron, Fe
(mg)

Calcium
Ca
(mg)

Coppe
r, Cu
(mcg)

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium,


e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Raw sprouted mature seeds of peas

36

0.272

2.260

56

0.43
8

165

381

0.600

20

1.05
0

Raw taro leaves

10
7

0.270

2.250

45

0.71
4

60

648

0.900

0.41
0

Raw lemon grass (citronella)

65

0.266

8.170

60

5.22
4

101

723

0.700

2.23
0

Raw laver seaweed

70

0.264

1.800

0.98
8

58

356

0.700

48

1.05
0

Potatoes, scalloped, dry mix, unprepared

62

0.260

2.010

59

0.62
2

197

905

7.900

157
8

0.92
0

Raw yautia (tannier)

0.257

0.980

24

0.18
6

51

598

0.700

21

0.50
0

Raw lotus root

45

0.257

1.160

23

0.26
1

100

556

0.700

40

0.39
0

Jute, potherb, cooked, boiled, drained,


with salt

21
1

0.255

3.140

62

0.12
3

72

550

0.900

247

0.79
0

Mung beans, mature seeds, sprouted,


cooked, stir-fried

13

0.255

1.900

33

0.29
2

79

219

0.600

0.90
0

Raw potherb jute

20
8

0.255

4.760

64

0.12
3

83

559

0.900

0.79
0

Jute, potherb, cooked, boiled, drained,


without salt

21
1

0.255

3.140

62

0.12
3

72

550

0.900

11

0.79
0

Turnip greens, cooked, boiled, drained,


with salt

13
7

0.253

0.800

22

0.33
7

29

203

0.900

265

0.14
0

Turnip greens, cooked, boiled, drained,


without salt

13
7

0.253

0.800

22

0.33
7

29

203

0.900

29

0.14
0

Raw maitake mushrooms

0.252

0.300

10

0.05
9

74

204

2.200

0.75
0

Beet greens, cooked, boiled, drained,


without salt

11
4

0.251

1.900

68

0.51
4

41

909

0.900

241

0.50
0

Beet greens, cooked, boiled, drained, with


salt

11
4

0.251

1.900

68

0.51
4

41

909

0.900

477

0.50
0

Raw oyster mushroom

0.244

1.330

18

0.11
3

120

420

2.600

18

0.77
0

0.243

88

62

450

0.900

70

Raw scotch kale

20

0.64

0.37

Potatoes, o+qbrien, frozen, prepared

20

0.241

0.960

34

0.22
6

93

473

1.200

43

0.55
0

Potatoes, au gratin, dry mix, unprepared

31
1

0.240

1.630

64

0.59
0

404

990

10

209
5

0.90
0

Fluoride
,F
(mg)

Iron, Fe
(mg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Calcium
Ca
(mg)

Coppe
r, Cu
(mcg)

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium,


e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mcg)

P a g e s : 1 2 3 4 5 6 7 8 Next
total number of rows: 743 numberOfPages: 8

The minerals view of Vegetables rich in Copper

copper
What can foods high in copper do for you?

Help your body utilize iron


Reduce tissue damage caused by free radicals
Maintain the health of your bones and connective tissues
Help your body produce the pigment called melanin
Keep your thyroid gland functioning normally
Preserve the myelin sheath that surrounds and protects your nerves

What events can indicate a need for more high-copper foods?

Iron deficiency anemia


Blood vessels that rupture easily
Bone and joint problems
Elevated LDL cholesterol and reduced HDL cholesterol levels
Frequent infections
Loss of hair or skin color
Fatigue and weakness
Difficulty breathing and irregular heart beat
Skin sores

Excellent food sources of copper include asparagus, calf's liver, crimini mushrooms, turnip greens and blackstrap molasses.
World's Healthiest Foods rich in
copper
FoodCals%Daily Value

Sesame Seeds20673.5%

Cashews18937.5%

Soybeans29835%

Barley27031.5%

Sunflower Seeds20431.5%

Tempeh22230.5%

Garbanzo Beans26928.9%

Lentils23025%

Lima Beans21622%

Pumpkin Seeds18021.5%

For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.

Description
Function
Deficiency Symptoms
Toxicity Symptoms
Cooking, storage and processing
Factors that affect function

Nutrient interaction
Health conditions
Food Sources
Public Health Recommendations
References

Description
What is copper?

First recognized in the 1870's as a normal constituent of blood, copper is a trace mineral that plays an important role in our
metabolism, largely because it allows many critical enzymes to function properly. Although copper is the third most abundant trace
mineral in the body (behind iron and zinc), the total amount of copper in the body is only 75-100 milligrams, less than the amount of
copper in a penny. Copper is present in every tissue of the body, but is stored primarily in the liver, so concentrations of the mineral
are highest in that organ, with lesser amounts found in the brain, heart, kidney, and muscles.

How it Functions
What is the function of copper?

Copper is an essential component of many enzymes. Each of the copper-containing enzymes discussed below has a distinct function,
indicating that copper plays a role in a wide range of physiological processes including iron utilization, elimination of free radicals,
development of bone and connective tissue, and the production of the skin and hair pigment called melanin.
Iron Utilization

Approximately 90% of the copper in the blood is incorporated into a compound called ceruloplasmin, which is a transport protein
responsible for carrying copper to tissues that need the mineral. In addition to its role as a transport protein, ceruloplasmin also acts as
an enzyme, catalyzing the oxidation of minerals, most notably iron.
The oxidation of iron by ceruloplasmin is necessary for iron to be bound to its transport protein (called transferrin) so that it can be
carried to tissues where it is needed. Because copper is necessary for the utilization of iron, iron deficiency anemias may be a
symptom of copper deficiency.
Elimination of Free Radicals

Superoxide dismutase (SOD) is a copper-dependent enzyme that catalyzes the removal of superoxide radicals from the body.
Superoxide radicals are generated during normal metabolism, as well as when white blood cells attack invading bacteria and viruses (a
process called phagocytosis). If not eliminated quickly, superoxide radicals cause damage to cell membranes. When copper is not
present in sufficient quantities, the activity of superoxide dismutase is diminished, and the damage to cell membranes caused by
superoxide radicals is increased. When functioning in this enzyme, copper works together with the mineral zinc, and it is actually the
ratio of copper to zinc, rather than the absolute amount of copper or zinc alone, that helps the enzyme function properly.
Development of Bone & Connective Tissue

Copper is also a component of lysyl oxidase, an enzyme that participates in the synthesis of collagen and elastin, two important
structural proteins found in bone and connective tissue. Tyrosinase, a copper-containing enzyme, converts tyrosine to melanin, which
is the pigment that gives hair and skin its color.
Melanin Production

As a part of the enzymes cytochrome c oxidase, dopamine hydroxylase, and Factor IV, copper plays a role in energy production, the
conversion of dopamine to norepinephrine and blood clotting, respectively. Copper is also important for the production of the thyroid
hormone called thyroxine and is necessary for the synthesis of phospholipids found in myelin sheaths that cover and protect nerves.

Deficiency Symptoms

What are deficiency symptoms for copper?

Because copper is involved in many functions of the body, copper deficiency produces an extensive range of symptoms. These
symptoms include iron deficiency anemia, ruptured blood vessels, osteoporosis, joint problems, brain disturbances, elevated LDL
cholesterol and reduced HDL cholesterol levels, increased susceptibility to infections due to poor immune function, loss of pigment in
the hair and skin, weakness, fatigue, breathing difficulties, skin sores, poor thyroid function, and irregular heart beat.
Despite the fact that most Americans consume less than recommended amounts of copper in their diet, these symptoms of copper
deficiency are relatively rare. However, certain medical conditions including chronic diarrhea, celiac sprue, and Crohns disease
result in decreased absorption of copper and may increase the risk of developing a copper deficiency. In addition, copper requires
sufficient stomach acid for absorption, so if you consume antacids regularly you may increase your risk of developing a copper
deficiency. Inadequate copper status is also observed in children with low protein intake and in infants fed only cows milk without
supplemental copper.

Toxicity Symptoms
What are toxicity symptoms for copper?

In recent years, nutritionists have been more concerned about copper toxicity than copper deficiency. One explanation for this is the
increase in the amount of copper found in drinking water due to the switch in most areas of the country from galvanized water pipes to
copper water pipes.
Excessive intake of copper can cause abdominal pain and cramps, nausea, diarrhea, vomiting, and liver damage. In addition, some
experts believe that elevated copper levels, especially when zinc levels are also low, may be a contributing factor in many medical
conditions including schizophrenia, hypertension, stuttering, autism, fatigue, muscle and joint pain, headaches, childhood
hyperactivity, depression, insomnia, senility, and premenstrual syndrome.
Postpartum depression has also been linked to high levels of copper. This is because copper concentrations increase throughout
pregnancy to approximately twice normal values, and it may take up to three months after delivery for copper concentrations to
normalize. Since excess copper is excreted through bile, copper toxicity is most likely to occur in individuals with liver disease or
other medical conditions in which the excretion of bile is compromised.
The toxic effects of high tissue levels of copper are seen in patients with Wilsons disease, a genetic disorder characterized by
copper accumulation in various organs due to the inadequate synthesis of ceruloplasmin (the protein that transports copper through the
blood) by the liver. Wilson's disease primarily effects the liver, kidneys, and brain causing degenerative physiological changes
(including cirrhosis of the liver, muscular rigidty and spastic contraction, and emotional disturbances) that are fatal if untreated. The
treatment of Wilsons disease involves avoidance of foods rich in copper and any supplements containing copper and drug
treatment with chelating agents that remove the excess copper from the body.
In 2000, the Institute of Medicine at the National Academy of Sciences established the following Tolerable Upper Intake Levels (ULs)
for copper:

0-12 months: not possible to establish a TUL, sources of copper must be from food and formula only
1-3 years: 1000 micrograms
4-8 years: 1000 micrograms
9-13 years: 5000 micrograms
14-18 years: 8000 micrograms
19 years and older: 10,000 micrograms
Pregnant women 14-18 years: 8000 micrograms
Pregnant women 19 years and older: 10,000 micrograms
Lactating women 14-18 years: 8000 micrograms
Lactating women 19 years and older: 10,000 micrograms

Impact of Cooking, Storage and Processing


How do cooking, storage, or processing affect copper?

The leaching of copper from copper water pipes can increase the copper content of drinking water. Cooking with copper cookware can
also increase the copper content of foods.
Foods that require long-term cooking can also have their copper content substantially reduced. The cooking of navy beans, for
example, can result in the loss of half their original copper content. The processing of whole grains can also dramatically reduce
copper content. In wheat, for example, the conversion of the whole grain into 66% extraction wheat flour (where 34% of the original
grain is removed from the flour and discarded) results in a drop of about 70% in the original copper that was present.
Many vegetables and whole grains now appear to be lower in copper than they were during the mid-1900's. The depletion of copper
from soils is believed to be responsible for this lowered amount of copper.

Factors that Affect Function


Which factors might contribute to a deficiency of copper?

Unlike most minerals, copper appears to undergo absorption up into the body from the stomach. Proper levels of stomach acid are
important for this absorption. For this reason, individuals with compromised stomach acid (hypochlorhydria) may be at increased risk
of copper deficiency.

Because zinc can compete with copper in the small intestine and interfere with its absorption, persons who supplement with
inappropriately high levels of zinc and lower levels of copper may increase their risk of copper deficiency.

Nutrient Interactions
How do other nutrients interact with copper?

Copper is known to react with a variety of other nutrients, including iron, zinc, molybdenum, sulfur, selenium, and vitamin C.
However, with respect to food, we haven't seen research evidence showing that other nutrientsincluding iron and zincinterfere
with absorption of copper. Similarly, while copper is known to interact with a variety of minerals once it has been absorbed up into the
body, we have not seen research showing food-related problems in this regard. The situation is somewhat different, however, when it
comes to dietary supplements that often provide minerals (or vitamins) in much higher doses than can be obtained from food. There's
some evidence, although not conclusive, that zinc supplements, when taken at 50 milligrams or more on a daily basis over an extended
period of time, can lower availability of copper. There's also some evidence (once again not conclusive) that high supplemental doses
of vitamin Cin a range approaching 1,000 milligrams or moremay decrease copper availability. While not applicable to adults,
there is also some evidence that in the formula feeding of infants, too much iron in a formula can lower absorption of copper from that
formula.

Health Conditions
What health conditions require special emphasis on copper?
Copper may play a role in the prevention and/or treatment of the following health conditions:

Allergies
Anemia
Baldness
Bedsores
Heart Disease
HIV/AIDS
Hypothyroid disease
Leukemia
Osteoporosis
Periodontal disease
Rheumatoid arthritis
Stomach ulcers

Food Sources
What foods provide copper?

Excllent sources of copper include asparagus, calf's liver, crimini mushrooms, turnip greens and molasses.
Very good sources of copper include chard, spinach, sesame seeds, mustard greens, kale, shiitake mushrooms, and cashews.
Good sources of copper include eggplant, tomatoes, summer squash, winter squash, green peas, romaine lettuce, garlic, sunflower
seeds, green beans, beets, fennel, olives, leeks, sweet potato, quinoa, buckwheat, barley, spelt, tempeh, tofu, soybeans, miso, scallops,
shrimp, walnuts, pumpkin seeds, flaxseeds, peanuts, almonds, pineapple, raspberries, lentils, garbanzo beans, lima beans, kidney
beans, ginger, and black pepper.
Introduction to Nutrient Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating
System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's
Healthiest Foods that are either an excellent, very good, or good source of copper. Next to each food name, you'll find the serving size we used
to calculate the food's nutrient composition, the calories contained in the serving, the amount of copper contained in one serving size of the
food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the
rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are
found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of
our rating system.
World's Healthiest Foods ranked as quality sources of
copper

Cals

Amount
(mg)

DV
(%)

Nutrient
Density

World's
Healthiest
Foods Rating

5 oz-wt raw

19.1

0.43

21.5

20.2

excellent

1 cup cooked

28.8

0.36

18.0

11.2

excellent

1 cup raw

26.8

0.25

12.5

8.4

excellent

2 tsp

32.1

0.28

14.0

7.8

excellent

Swiss Chard

1 cup cooked

35.0

0.29

14.5

7.5

very good

Spinach

1 cup cooked

41.4

0.31

15.5

6.7

very good

Food
Mushrooms - Crimini
Turnip Greens
Asparagus
Blackstrap Molasses

Serving
Size

Sesame Seeds

0.25 cup

206.3

1.47

73.5

6.4

very good

Mustard Greens

1 cup cooked

21.0

0.12

6.0

5.1

very good

Kale

1 cup cooked

36.4

0.20

10.0

4.9

very good

2 tsp

10.7

0.05

2.5

4.2

good

5 oz-wt raw

48.2

0.20

10.0

3.7

very good

Cashews

0.25 cup

189.5

0.75

37.5

3.6

very good

Eggplant

1 cup raw

19.7

0.07

3.5

3.2

good

Tomatoes

1 cup raw

32.4

0.11

5.5

3.1

good

Summer Squash

1 cup raw

18.1

0.06

3.0

3.0

good

Romaine Lettuce

2 cups

16.0

0.05

2.5

2.8

good

Sunflower Seeds

0.25 cup

204.4

0.63

31.5

2.8

good

Tempeh

4 oz-wt cooked

222.3

0.61

30.5

2.5

good

Scallops

4 oz-wt

127.0

0.34

17.0

2.4

good

Tofu

4 oz-wt

86.2

0.22

11.0

2.3

good

Walnuts

0.25 cup

163.5

0.40

20.0

2.2

good

Pumpkin Seeds

0.25 cup

180.3

0.43

21.5

2.1

good

1 cup cooked

297.6

0.70

35.0

2.1

good

Barley

1 cup

270.0

0.63

31.5

2.1

good

Flax Seeds

2 tbs

74.8

0.17

8.5

2.0

good

1 cup raw

31.0

0.07

3.5

2.0

good

1 cup baked

75.8

0.17

8.5

2.0

good

Fennel

1 cup raw

27.0

0.06

3.0

2.0

good

Olives

1 cup

154.6

0.34

17.0

2.0

good

Pineapple

1 cup

82.5

0.18

9.0

2.0

good

Lentils

1 cup cooked

229.7

0.50

25.0

2.0

good

Garbanzo Beans

1 cup cooked

269.0

0.58

29.0

1.9

good

1 cup raw

115.7

0.24

12.0

1.9

good

1 tbs

34.2

0.07

3.5

1.8

good

1 cup cooked

216.2

0.44

22.0

1.8

good

Peanuts

0.25 cup

206.9

0.42

21.0

1.8

good

Leeks

1 cup raw

54.3

0.11

5.5

1.8

good

4 oz-wt

112.3

0.22

11.0

1.8

good

0.25 cup

206.0

0.40

20.0

1.7

good

1 oz-wt

26.8

0.05

2.5

1.7

good

1 cup baked

102.6

0.18

9.0

1.6

good

1 cup

64.0

0.11

5.5

1.5

good

Beets

1 cup raw

58.5

0.10

5.0

1.5

good

Spelt

4 oz-wt

246.4

0.42

21.0

1.5

good

1 cup cooked

224.8

0.38

19.0

1.5

good

0.25 cup

222.0

0.36

18.0

1.5

good

1 cup

154.6

0.25

12.5

1.5

good

Black Pepper
Mushrooms - Shiitake

Soybeans

Green Beans
Winter Squash

Green Peas
Miso
Lima Beans

Shrimp
Almonds
Garlic
Sweet Potato
Raspberries

Kidney Beans
Quinoa, uncooked
Buckwheat
World's Healthiest
Foods Rating
excellent

Rule
DV>=75% OR

Density>=7.6 AND DV>=10%


very good

DV>=50% OR
Density>=3.4 AND DV>=5%

good

DV>=25% OR
Density>=1.5 AND DV>=2.5%

Public Health Recommendations


What are current public health recommendations for copper?

In 2000, the Institute of Medicine at the National Academy of Sciences established new recommendations for copper including
Adequate Intake (AI) levels for infants up to one year old and Recommended Dietary Allowances (RDAs)for all people older than 1
year old. The recommendations are as follows:

0-6 months: 200 micrograms


7-12 months: 220 micrograms
1-3 years: 340 micrograms
4-8 years: 440 micrograms
Boys 9-13 years: 700 micrograms
Girls 9-13 years: 700 micrograms
Boys 14-18 years: 890 micrograms
Girls 14-18 years: 890 micrograms
Men 19-70 years: 900 micrograms
Women 19-70 years: 900 micrograms
Men greater than 70 years: 900 micrograms
Women greater than 70 years: 900 micrograms
Pregnant women 14-50 years: 1000 micrograms
Lactating women 14-50 years: 1300 micrograms

In 2000, the Institute of Medicine at the National Academy of Sciences established the following Tolerable Upper Intake Levels (ULs)
for copper:

0-12 months: not possible to establish a TUL, sources of copper must be from food and formula only
1-3 years: 1000 micrograms
4-8 years: 1000 micrograms
9-13 years: 5000 micrograms
14-18 years: 8000 micrograms
19 years and older: 10,000 micrograms
Pregnant women 14-18 years: 8000 micrograms
Pregnant women 19 years and older: 10,000 micrograms
Lactating women 14-18 years: 8000 micrograms
Lactating women 19 years and older: 10,000 micrograms

The minerals view of Spices rich in Copper


Main

Minerals
Calcium
Ca
(mg)

Copp
er, Cu
(mcg)

Spices, mace, ground

252

2.467

13.90
0

163

1.50
0

110

463

2.700

80

2.30
0

Spices, coriander leaf, dried

124
6

1.786

42.46
0

694

6.35
5

481

446
6

29.30
0

211

4.72
0

Spices, poppy seed

144
8

1.633

9.390

331

6.83
3

849

700

1.600

21

10.2
30

Spearmint, dried

148
8

1.542

87.47
0

602

11.4
82

276

192
4

344

2.41
0

Spices, celery seed

176
7

1.370

44.90
0

440

7.56
7

547

140
0

12.10
0

160

6.93
0

Spices, basil, dried

211
3

1.367

42

422

3.16
7

490

343
3

2.800

34

5.82
0

Spices, marjoram, dried

199
0

1.133

82.71
0

346

5.43
3

306

152
2

4.500

77

3.60
0

Spices, pepper, black

437

1.127

34.2
00

28.86
0

194

5.62
5

173

125
9

3.100

44

1.42
0

Spices, fenugreek seed

176

1.110

33.53
0

191

1.22
8

296

770

6.300

67

2.50
0

Spices, fennel seed

119
6

1.067

18.54
0

385

6.53
3

487

169
4

88

3.70
0

Fluoride, F
(mg)

Iron, Fe
(mg)

Magnesiu Manganes Phosphoru Potassiu


m, Mg
e, Mn
s, P
m, K
(mg)
(mg)
(mg)
(mg)

Selenium,
Se
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Spices, nutmeg, ground

184

1.027

3.040

183

2.90
0

213

350

1.600

16

2.15
0

Spices, coriander seed

709

0.975

16.32
0

330

1.90
0

409

126
7

26.20
0

35

4.70
0

Spices, oregano, dried

157
6

0.943

44

270

4.66
7

200

166
9

5.900

15

4.43
0

Spices, pepper, white

265

0.910

14.31
0

90

4.30
0

176

73

3.100

1.13
0

Spices, caraway seed

689

0.910

16.23
0

258

1.30
0

568

135
1

12.10
0

17

5.50
0

Spices, anise seed

646

0.910

36.96
0

170

2.30
0

440

144
1

16

5.30
0

Spices, cumin seed

931

0.867

66.36
0

366

3.33
3

499

178
8

5.200

168

4.80
0

Spices, thyme, dried

189
0

0.860

123.6
00

220

7.86
7

201

814

4.600

55

6.18
0

Spices, savory, ground

213
2

0.847

37.88
0

377

6.10
0

140

105
1

4.600

24

4.30
0

Spices, poultry seasoning

996

0.843

35.30
0

224

6.85
7

171

684

7.200

27

3.14
0

Calcium
Ca
(mg)

Copp
er, Cu
(mcg)

Spices, curry powder

478

0.815

29.59
0

254

4.28
9

349

154
3

17.10
0

52

4.05
0

Spices, dill seed

151
6

0.780

16.33
0

256

1.83
3

277

118
6

12.10
0

20

5.20
0

Spices, sage, ground

165
2

0.757

28.12
0

428

3.13
3

91

107
0

3.700

11

4.70
0

Spices, tarragon, dried

113
9

0.677

32.30
0

347

7.96
7

313

302
0

4.400

62

3.90
0

Spices, parsley, dried

146
8

0.640

97.86
0

249

10.5
00

351

380
5

29.30
0

452

4.75
0

Spices, paprika

177

0.607

23.59
0

185

0.84
3

345

234
4

34

4.06
0

Spices, turmeric, ground

183

0.603

41.42
0

193

7.83
3

268

252
5

4.500

38

4.35
0

Thyme, fresh

405

0.555

17.45
0

160

1.71
9

106

609

1.81
0

Spices, allspice, ground

661

0.553

7.060

135

2.94
3

113

104
4

2.700

77

1.01
0

Spices, rosemary, dried

128
0

0.550

29.25
0

220

1.86
7

70

955

4.600

50

3.23
0

Spices, dill weed, dried

178
4

0.490

48.78
0

451

3.95
0

543

330
8

208

3.30
0

Spices, pumpkin pie spice

682

0.484

19.71
0

136

15.8
44

118

663

9.300

52

2.37
0

Spices, ginger, ground

116

0.480

11.52
0

184

26.5
00

148

134
3

38.50
0

32

4.72
0

Spices, chervil, dried

134
6

0.440

31.95
0

130

2.10
0

450

474
0

29.30
0

83

8.80
0

Spices, chili powder

278

0.429

14.25
0

170

2.16
5

303

191
6

101
0

2.70
0

Spices, bay leaf

834

0.416

43

120

8.16
7

113

529

2.800

23

3.70
0

Spices, mustard seed, yellow

521

0.410

9.980

298

1.76
7

841

682

133.6
00

5.70
0

Spices, cardamom

383

0.383

13.97
0

229

28

178

111
9

18

7.47
0

Capers, canned

40

0.374

1.670

33

0.07
8

10

40

1.200

296
4

0.32
0

Spices, pepper, red or cayenne

148

0.373

7.800

152

293

201
4

8.800

30

2.48
0

Fluoride, F
(mg)

Iron, Fe
(mg)

Magnesiu Manganes Phosphoru Potassiu


m, Mg
e, Mn
s, P
m, K
(mg)
(mg)
(mg)
(mg)

Selenium,
Se
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Calcium
Ca
(mg)

Copp
er, Cu
(mcg)

Selenium,
Se
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Spices, cloves, ground

646

0.347

8.680

264

30.0
33

105

110
2

5.900

243

1.09
0

Peppermint, fresh

243

0.329

5.080

80

1.17
6

73

569

31

1.11
0

Spices, saffron

111

0.328

11.10
0

264

28.4
08

252

172
4

5.600

148

1.09
0

Rosemary, fresh

317

0.301

6.650

91

0.96
0

66

668

26

0.93
0

Basil, fresh

154

0.290

3.170

81

1.44
6

69

462

0.300

0.85
0

Spearmint, fresh

199

0.240

11.87
0

63

1.11
8

60

458

30

1.09
0

Spices, cinnamon, ground

122
8

0.233

38.07
0

56

16.6
67

61

500

1.100

26

1.97
0

Spices, onion powder

363

0.177

2.560

122

0.37
4

340

943

2.100

54

2.33
0

Spices, garlic powder

80

0.147

2.750

58

0.54
5

417

110
1

38

26

2.63
0

Dill weed, fresh

208

0.146

6.590

55

1.26
4

66

738

61

0.91
0

Mustard, prepared, yellow

58

0.085

1.50
0

1.510

49

0.41
7

106

138

32.90
0

113
5

0.64
0

Vanilla extract

11

0.072

0.120

12

0.23
0

148

0.11
0

Horseradish, prepared

56

0.058

0.420

27

0.12
6

31

246

2.800

314

0.83
0

Salt, table

24

0.030

0.330

0.10
0

0.100

387
58

0.10
0

Vinegar, balsamic

27

0.026

0.720

12

0.13
1

19

112

23

0.08
0

Vanilla extract, imitation, alcohol

0.023

0.130

0.48
2

22

98

0.06
0

Vinegar, red wine

0.010

0.450

0.04
6

39

0.03
0

Vinegar, cider

0.008

0.200

0.24
9

73

0.100

0.04
0

Vinegar, distilled

0.006

0.030

0.05
5

0.500

0.01
0

Vanilla extract, imitation, no alcohol

0.003

0.050

0.00
1

0.01
0

Calcium
Ca
(mg)

Copp
er, Cu
(mcg)

Fluoride, F
(mg)

Fluoride, F
(mg)

Iron, Fe
(mg)

Iron, Fe
(mg)

Magnesiu Manganes Phosphoru Potassiu


m, Mg
e, Mn
s, P
m, K
(mg)
(mg)
(mg)
(mg)

Magnesiu Manganes Phosphoru Potassiu


m, Mg
e, Mn
s, P
m, K
(mg)
(mg)
(mg)
(mg)

Herbal Sources of Calcium


X
By Bradley Keist, eHow Contributor

Selenium,
Se
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

The dandelion is a plant naturally rich in calcium.

Calcium is the most abundant mineral in the body, according to the National Institutes of Health's Office of Dietary
Supplements. While 99 percent of the body's calcium is stored in the bones and teeth in order to maintain their strength, the
remaining 1 percent is used for other important bodily functions. Calcium is needed to help muscles and blood vessels contract
and expand, to aid in the secretion of hormones and enzymes and to send messages through the nervous system. While an
abundance of calcium-rich food sources exist, many plants and herbs also contain natural concentrations of the mineral.
Many calcium-rich herbs can be found in your backyard or even planted in your garden.
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Print this article

1. Burdock Root
o

The burdock plant is a weed found worldwide. Coarse, heart-shaped leaves give way to prickly flower heads, or
burrs, which easily snag on fabric. While not as popular in Western civilization, the root of the burdock plant is
widely harvested. The root has a mildly sweet yet pungent flavor and contains 61.2 mg calcium for every 125 g. The
calcium in the burdock root helps to purify the blood and balance out hormones.

Dandelion
o

Dandelions, those pesky weeds growing rampant in your yard, are a great source of calcium. In fact, 1 oz. of
dandelion actually has more calcium an ounce of milk. It is the jagged leaves and stems that hold all the calcium,
not the bushy yellow heads. Tender buds sprouting up during the spring are the best to eat. As the season
progresses and summer arrives, the dandelion becomes progressively more bitter. When picking dandelions in the
wild with the intention of eating them, it is important to know whether or not any chemicals have been sprayed in
the surrounding area. One hundred grams of dandelion contains 187 mg of calcium. Calcium from the dandelion
helps promote the flow of blood through your veins and arteries.

Lemongrass
o

Native to the southern part of India, lemongrass is a plant that grows in tufts of long, course blades. Although not
related to the lemon, the plant has a strong citrus odor and taste. Because of this, lemongrass is a popular
ingredient in cuisines all over the world, predominantly in Southeast Asia. Lemongrass can be chopped and served
raw or dried and ground into an herbal powder. One hundred grams of lemongrass contains 65 mg of calcium. The
calcium in the plant helps control heart rate and blood pressure.

Read more: Herbal Sources of Calcium | eHow.com http://www.ehow.com/list_6975091_herbal-sources-calcium.html#ixzz25dBEEzrf

Fruits rich in Iron on Vegan Nutrients Project

Compare minerals in fruits that are rich in Iron. The fruits containing most amount of Iron will be on the top. Press the
buttons to sort by another nutrient.

or

Show Vitamins
Click to see the vitamins in Fruits rich in Iron
Show Main Nutrients
Click to see the amount of Calories, Water and Proteins in Fruits rich in Iron
Show only raw products
Click to show only the raw and unprocessed food in the list

Here you can select what type of vegan food do you want to see in the products list.
Add or remove categories of products from the current list

Show only a type of food in the list

Add Spices and herbs

Only Spices and herbs

Add Fats and oils

Only Fats and oils

Remove Fruits

Only Fruits

Add Vegetables

Only Vegetables

Add Nuts and Seeds

Only Nuts and Seeds

Add Legumes

Only Legumes

Add Cereals

Only Cereals

Data from the USDA Agricultural Research Service. The amount of nutrients is per 100g edible portion of given food.

Help

The minerals view of Fruits rich in Iron


Main

Minerals
Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Apricots, dehydrated (low-moisture),


sulfured, uncooked

61

0.57
6

6.31
0

63

0.36
9

157

185
0

13

Peaches, dehydrated (low-moisture),


sulfured, uncooked

38

0.49
3

5.51
0

57

0.41
3

162

135
1

10

0.78
0

Longans, dried

45

0.80
7

5.40
0

46

0.24
8

196

658

48

0.22
0

Peaches, dried, sulfured, uncooked

28

0.36
4

4.06
0

42

0.30
5

119

996

0.50
0

0.57
0

Prunes, dehydrated (low-moisture),


uncooked

72

0.61
1

3.52
0

64

0.31
2

112

105
8

0.75
0

Olives, ripe, canned (jumbo-super


colossal)

94

0.22
6

3.32
0

0.02
0

0.90
0

898

0.22
0

Olives, ripe, canned (small-extra large)

88

0.25
1

3.30
0

0.02
0

0.90
0

872

0.22
0

Currants, zante, dried

86

0.46
8

3.26
0

41

0.46
9

125

892

0.70
0

0.66
0

Raw tamarinds

74

0.08
6

2.80
0

92

113

628

1.30
0

28

0.10
0

Prune puree

31

2.80
0

72

852

23

Fluoride, F
(mg)

Iron,
Fe
(mg)

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium, Sodium,


e, Mn
s, P
,K
Se
Na
(mg)
(mg)
(mg)
(mcg)
(mg)

Zinc, Zn
(mg)

Fruit, mixed, (prune and apricot and pear),


dried

38

0.38
5

2.71
0

39

0.22
7

77

796

18

0.50
0

Apricots, dried, sulfured, uncooked

55

0.34
3

2.66
0

32

0.23
5

71

116
2

2.20
0

10

0.39
0

Raisins, seeded

28

0.30
2

2.59
0

30

0.26
7

75

825

0.60
0

28

0.18
0

Raw native persimmons

27

2.50
0

26

310

Apricots, dehydrated (low-moisture),


sulfured, stewed

24

0.22
7

2.48
0

25

0.14
5

62

728

0.39
0

Peaches, dehydrated (low-moisture),


sulfured, stewed

16

0.20
2

2.26
0

23

0.17
0

66

554

0.32
0

Raw rowal

15

1.06
0

2.20
0

32

0.15
5

52

131

0.43
0

Pears, dried, sulfured, uncooked

34

0.37
1

2.10
0

33

0.32
7

59

533

0.20
0

0.39
0

Figs, dried, uncooked

16
2

0.28
7

2.03
0

68

0.51
0

67

680

0.60
0

10

0.55
0

Apples, dehydrated (low moisture),


sulfured, uncooked

19

0.27
1

22

0.12
8

55

640

1.80
0

124

0.29
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Fluoride, F
(mg)

Iron,
Fe
(mg)

Raisins, seedless

50

0.31
8

233.90
0

1.88
0

32

0.29
9

101

749

0.60
0

11

0.22
0

Raw mulberries

39

0.06
0

1.85
0

18

38

194

0.60
0

10

0.12
0

Jujube, dried

79

0.26
5

1.80
0

37

0.30
5

100

531

0.19
0

Raisins, golden seedless

53

0.36
3

1.79
0

35

0.30
8

115

746

0.70
0

12

0.32
0

Litchis, dried

33

0.63
1

1.70
0

42

0.23
4

181

111
0

1.30
0

0.28
0

Raw abiyuch

0.05
7

1.61
0

24

0.18
2

47

304

20

0.31
0

Raw purple (granadilla) passion-fruit

12

0.08
6

1.60
0

29

68

348

0.60
0

28

0.10
0

Raw elderberries

38

0.06
1

1.60
0

39

280

0.60
0

0.11
0

Raw european black currants

55

0.08
6

1.54
0

24

0.25
6

59

322

0.27
0

Apricots, dried, sulfured, stewed, with


added sugar

15

0.13
8

1.52
0

15

0.08
8

38

443

0.24
0

Raw roselle

21
5

1.48
0

51

37

208

Apples, dried, sulfured, uncooked

14

0.19
1

1.40
0

16

0.09
0

38

450

1.30
0

87

0.20
0

Cherries, sour, red, canned, light syrup


pack, solids and liquids

10

0.06
8

1.32
0

0.07
3

10

95

0.07
0

Peaches, dried, sulfured, stewed, without


added sugar

0.11
7

1.31
0

13

0.09
8

38

320

0.20
0

0.18
0

Raw (natal-plum) carissa

11

0.21
0

1.31
0

16

260

Cherries, sour, red, canned, heavy syrup


pack, solids and liquids

10

0.06
6

1.30
0

0.07
2

10

93

0.06
0

Cherries, sour, red, canned, extra heavy


syrup pack, solids and liquids

10

0.06
5

1.26
0

0.07
0

91

0.06
0

Peaches, dried, sulfured, stewed, with


added sugar

0.10
7

1.20
0

12

0.08
9

35

292

0.70
0

0.17
0

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium, Sodium,


e, Mn
s, P
,K
Se
Na
(mg)
(mg)
(mg)
(mcg)
(mg)

Zinc, Zn
(mg)

Prune juice, canned

12

0.06
8

60.200

1.18
0

14

0.15
1

25

276

0.60
0

0.21
0

Prunes, dehydrated (low-moisture), stewed

24

0.20
4

1.17
0

21

0.10
4

37

353

0.25
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Bananas, dehydrated, or banana powder

22

0.39
1

1.15
0

108

0.57
4

74

149
1

3.90
0

0.61
0

Plums, dried (prunes), stewed, with added


sugar

21

0.18
0

1.04
0

19

0.09
2

33

312

0.22
0

Dates, deglet noor

39

0.20
6

1.02
0

43

0.26
2

62

656

0.29
0

Pears, dried, sulfured, stewed, without


added sugar

16

0.18
0

1.02
0

16

0.15
9

28

258

0.10
0

0.19
0

Raw red and white currants

33

0.10
7

13

0.18
6

44

275

0.60
0

0.23
0

Raw (marmalade plum) sapotes

39

30

28

344

10

Grapes, canned, thompson seedless,


water pack, solids and liquids

10

0.05
6

0.98
0

0.03
9

18

107

0.10
0

0.05
0

Pears, dried, sulfured, stewed, with added


sugar

15

0.17
1

0.97
0

15

0.15
1

27

245

2.40
0

0.18
0

Apricots, dried, sulfured, stewed, without


added sugar

19

0.12
1

0.94
0

11

0.08
3

25

411

0.80
0

0.14
0

Grapes, canned, thompson seedless,


heavy syrup pack, solids and liquids

10

0.05
4

0.94
0

0.03
8

17

103

0.10
0

0.05
0

Plums, dried (prunes), uncooked

43

0.28
1

0.93
0

41

0.29
9

69

732

0.30
0

0.44
0

Apple juice, frozen concentrate,


unsweetened, undiluted, without added
ascorbic acid

20

0.05
0

0.91
0

17

0.22
5

25

448

0.40
0

25

0.13
0

Apple juice, frozen concentrate,


unsweetened, undiluted, with added
ascorbic acid

20

0.05
0

0.91
0

17

0.22
5

25

448

0.40
0

25

0.13
0

Pineapple juice, frozen concentrate,


unsweetened, undiluted

39

0.31
3

0.90
0

35

3.43
9

28

472

0.40
0

0.40
0

Dates, medjool

64

0.36
2

0.90
0

54

0.29
6

62

696

0.44
0

Apricots, frozen, sweetened

10

0.06
4

0.90
0

0.05
0

19

229

0.40
0

0.10
0

Figs, dried, stewed

70

0.12
4

0.88
0

29

0.22
0

29

294

0.20
0

0.24
0

Raw kumquats

62

0.09
5

0.86
0

20

0.13
5

19

186

10

0.17
0

Plums, canned, purple, light syrup pack,


solids and liquids

0.03
8

0.86
0

0.03
2

13

93

20

0.08
0

Boysenberries, frozen, unsweetened

27

0.08
0

0.85
0

16

0.54
7

27

139

0.20
0

0.22
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Plums, canned, heavy syrup, drained

10

0.04
6

0.84
0

15

93

19

0.07
0

Plums, canned, purple, heavy syrup pack,


solids and liquids

0.03
7

0.84
0

0.03
1

13

91

19

0.07
0

Plums, canned, purple, extra heavy syrup


pack, solids and liquids

0.03
6

0.82
0

0.03
1

12

89

19

0.07
0

Raw lemon peel

13
4

0.09
2

0.80
0

15

12

160

0.70
0

0.25
0

Raw sapodilla

21

0.08
6

0.80
0

12

12

193

0.60
0

12

0.10
0

Fluoride, F
(mg)

Fluoride, F
(mg)

Iron,
Fe
(mg)

Iron,
Fe
(mg)

Magnesiu
m, Mg
(mg)

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium, Sodium,


e, Mn
s, P
,K
Se
Na
(mg)
(mg)
(mg)
(mcg)
(mg)

Manganes Phosphoru Potassium Selenium, Sodium,


e, Mn
s, P
,K
Se
Na
(mg)
(mg)
(mg)
(mcg)
(mg)

Zinc, Zn
(mg)

Zinc, Zn
(mg)

Blackberries, frozen, unsweetened

29

0.12
0

0.80
0

22

1.22
3

30

140

0.40
0

0.25
0

With peel raw oranges

70

0.05
7

0.80
0

14

22

196

0.70
0

0.11
0

Raw orange peel

16
1

0.09
2

0.80
0

22

21

212

0.25
0

Strawberries, frozen, unsweetened

16

0.04
9

0.75
0

11

0.29
0

13

148

0.70
0

0.13
0

Tamarind nectar, canned

10

0.01
4

0.75
0

0.02
0

27

0.02
0

Persimmons, japanese, dried

25

0.44
2

0.74
0

31

1.39
0

81

802

0.42
0

Raw (bullock+qs-heart) custard-apple

30

0.71
0

18

21

382

Raw (mamey) mammy-apple

11

0.08
6

0.70
0

16

11

47

0.60
0

15

0.10
0

Raw quinces

11

0.13
0

0.70
0

17

197

0.60
0

0.04
0

With peel raw lemons

61

0.26
0

0.70
0

12

15

145

0.10
0

Raw raspberries

25

0.09
0

0.69
0

22

0.67
0

29

151

0.20
0

0.42
0

Raspberries, frozen, red, sweetened

15

0.10
5

0.65
0

13

0.65
0

17

114

0.30
0

0.18
0

Blackberries, canned, heavy syrup, solids


and liquids

21

0.13
3

0.65
0

17

0.69
7

14

99

0.30
0

0.18
0

Loganberries, frozen

26

0.11
7

0.64
0

21

1.24
7

26

145

0.20
0

0.34
0

Apricots, canned, extra heavy syrup pack,


without skin, solids and liquids

0.06
4

0.62
0

0.05
0

15

126

13

0.10
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Raw blackberries

29

0.16
5

0.62
0

20

0.64
6

22

162

0.40
0

0.53
0

California raw avocados

13

0.17
0

0.61
0

29

0.14
9

54

507

0.40
0

0.68
0

Raw (sweetsop) sugar-apples

24

0.08
6

0.60
0

21

32

247

0.60
0

0.10
0

Raw limes

33

0.06
5

0.60
0

0.00
8

18

102

0.40
0

0.11
0

Raw jackfruit

34

0.18
7

0.60
0

37

0.19
7

36

303

0.60
0

0.42
0

Raw soursop

14

0.08
6

0.60
0

21

27

278

0.60
0

14

0.10
0

Without peel raw lemons

26

0.03
7

0.60
0

0.03
0

16

138

0.40
0

0.06
0

Raw plantains

0.08
1

0.60
0

37

34

499

1.50
0

0.14
0

Strawberries, frozen, sweetened, sliced

11

0.02
0

0.59
0

0.25
0

13

98

0.70
0

0.06
0

Cherries, sweet, canned, juice pack, solids


and liquids

14

0.07
3

0.58
0

12

0.06
1

22

131

0.10
0

Plantains, cooked

0.06
6

0.58
0

32

28

465

1.40
0

0.13
0

All commercial varieties raw avocados

12

0.19
0

0.55
0

29

0.14
2

52

485

0.40
0

0.64
0

Apricots, canned, water pack, without skin,


solids and liquids

0.06
8

0.54
0

0.05
3

16

154

11

0.11
0

Fluoride, F
(mg)

Iron,
Fe
(mg)

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium, Sodium,


e, Mn
s, P
,K
Se
Na
(mg)
(mg)
(mg)
(mcg)
(mg)

Zinc, Zn
(mg)

Raw breadfruit

17

0.08
4

0.54
0

25

0.06
0

30

490

0.60
0

0.12
0

Cherries, sour, red, frozen, unsweetened

13

0.09
0

0.53
0

0.05
7

16

124

0.10
0

Cranberries, dried, sweetened

10

0.08
0

0.53
0

0.26
5

40

0.50
0

0.11
0

Fruit salad, (pineapple and papaya and


banana and guava), tropical, canned,
heavy syrup, solids and liquids

13

0.08
0

0.52
0

13

131

0.50
0

0.11
0

Raw acerola juice

10

0.08
6

0.50
0

12

97

0.10
0

0.10
0

Olives, pickled, canned or bottled, green

52

0.12
0

0.49
0

11

42

0.90
0

155
6

0.04
0

Strawberries, canned, heavy syrup pack,


solids and liquids

13

0.06
3

0.49
0

0.20
0

12

86

0.30
0

0.09
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Fluoride, F
(mg)

Iron,
Fe
(mg)

Magnesiu
m, Mg
(mg)

Manganes Phosphoru Potassium Selenium, Sodium,


e, Mn
s, P
,K
Se
Na
(mg)
(mg)
(mg)
(mcg)
(mg)

Zinc, Zn
(mg)

P a g e s : 1 2 3 Next
total number of rows: 296 numberOfPages: 3

The minerals view of Fruits rich in Iron


Nutrients forum | Health and Beauty forum | Vegan Chat | Vegan Recipes | Animal Rights | Philosophy Forum

Vegetables rich in Iron on Vegan Nutrients Project

Compare minerals in vegetables that are rich in Iron. The vegetables containing most amount of Iron will be on the top. Press the
or buttons to sort by another nutrient.

Show Vitamins
Click to see the vitamins in Vegetables rich in Iron
Show Main Nutrients
Click to see the amount of Calories, Water and Proteins in Vegetables rich in Iron
Show only raw products
Click to show only the raw and unprocessed food in the list

Here you can select what type of vegan food do you want to see in the products list.
Add or remove categories of products from the current list

Show only a type of food in the list

Add Spices and herbs

Only Spices and herbs

Add Fats and oils

Only Fats and oils

Add Fruits

Only Fruits

Remove Vegetables

Only Vegetables

Add Nuts and Seeds

Only Nuts and Seeds

Add Legumes

Only Legumes

Add Cereals

Only Cereals

Data from the USDA Agricultural Research Service. The amount of nutrients is per 100g edible portion of given food.

Help

The minerals view of Vegetables rich in Iron


Main

Minerals
Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Parsley, freeze-dried

17
6

0.45
9

53.90
0

372

1.33
8

548

630
0

32.30
0

391

6.11
0

Seaweed, spirulina, dried

12
0

6.10
0

28.50
0

195

1.90
0

118

136
3

7.200

104
8

Seaweed, agar, dried

62
5

0.61
0

21.40
0

770

4.30
0

52

112
5

7.400

102

5.80
0

Chives, freeze-dried

81
3

0.68
6

20

640

1.35
0

518

296
0

9.400

70

5.12
0

Pepper, ancho, dried

61

0.50
8

10.93
0

113

1.27
9

201

241
1

2.900

43

1.42
0

Peppers, sweet, green, freeze-dried

13
4

1.38
9

10.40
0

188

1.89
7

327

317
0

3.700

193

2.41
0

Peppers, sweet, red, freeze-dried

13
4

1.38
9

10.40
0

188

1.89
7

327

317
0

3.700

193

2.41
0

Peppers, pasilla, dried

97

0.42
3

9.830

130

1.58
0

267

222
2

3.200

89

1.40
0

Tomatoes, sun-dried

11
0

1.42
3

9.090

194

1.84
6

356

342
7

5.500

209
5

1.99
0

Raw irishmoss seaweed

72

0.14
9

8.900

144

0.37
0

157

63

0.700

67

1.95
0

Raw lemon grass (citronella)

65

0.26
6

8.170

60

5.22
4

101

723

0.700

2.23
0

Celery flakes, dried

58
7

0.57
1

7.830

196

402

438
8

15.30
0

143
5

2.77
0

Leeks, (bulb and lower-leaf portion),


freeze-dried

36
0

0.65
7

7.600

161

2.63
4

346

240
0

5.700

35

0.66
0

Potatoes, baked, skin, without salt

34

0.81
7

7.040

43

0.61
6

101

573

0.700

21

0.49
0

Potatoes, baked, skin, with salt

34

0.81
7

7.040

43

0.61
6

101

573

0.700

257

0.49
0

Radishes, oriental, dried

62
9

1.63
1

6.730

170

0.53
9

204

349
4

0.700

278

2.13
0

Raw parsley

13
8

0.14
9

6.200

50

0.16
0

58

554

0.100

56

1.07
0

Pepeao, dried

11
3

5.07
0

6.140

146

1.15
1

116

708

45.30
0

70

7.52
0

Potatoes, boiled, cooked in skin, skin,


without salt

45

0.87
8

6.070

30

1.33
8

54

407

0.300

14

0.44
0

Potatoes, boiled, cooked in skin, skin, with


salt

45

0.87
8

6.070

30

1.33
8

54

407

0.300

250

0.44
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Peppers, hot chile, sun-dried

45

0.22
8

6.040

88

0.82
1

159

187
0

3.500

91

1.02
0

Shallots, freeze-dried

18
3

0.42
5

104

1.41
7

296

165
0

5.700

59

1.93
0

Potatoes, microwaved, cooked, in skin,


skin with salt

46

0.88
2

5.940

37

0.98
0

82

650

0.500

252

0.51
0

Potatoes, microwaved, cooked in skin,


skin, without salt

46

0.88
2

5.940

37

0.98
0

82

650

0.500

16

0.51
0

Fungi, cloud ears, dried

15
9

0.18
3

5.880

83

1.95
1

184

754

43.40
0

35

1.32
0

Kanpyo, (dried gourd strips)

28
0

0.43
3

5.120

125

1.13
7

188

158
2

2.600

15

5.86
0

Fluoride, F
(mg)

Fluoride, F
(mg)

Iron,
Fe
(mg)

Iron,
Fe
(mg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

Raw potherb jute

20
8

0.25
5

4.760

64

0.12
3

83

559

0.900

0.79
0

Tomato powder

16
6

1.24
1

4.560

178

1.95
1

295

192
7

5.300

134

1.71
0

Raw horseradish-tree leafy tips

18
5

0.10
5

147

1.06
3

112

337

0.900

0.60
0

Raw winged bean leaves

22
4

0.45
6

1.36
7

63

176

0.900

1.28
0

Carrot, dehydrated

21
2

0.37
0

3.930

118

1.11
6

346

254
0

8.600

275

1.57
0

Chrysanthemum, garland, cooked, boiled,


drained, without salt

69

0.13
3

3.740

18

0.35
5

43

569

0.300

53

0.20
0

Chrysanthemum, garland, cooked, boiled,


drained, with salt

69

0.13
3

3.740

18

0.35
5

43

569

0.300

289

0.20
0

Yeast extract spread

86

0.30
0

3.700

180

104

260
0

18

360
0

2.10
0

Borage, cooked, boiled, drained, without


salt

10
2

0.14
3

3.640

57

0.38
5

55

491

0.900

88

0.22
0

Borage, cooked, boiled, drained, with salt

10
2

0.14
3

3.640

57

0.38
5

55

491

0.900

324

0.22
0

Spinach, cooked, boiled, drained, without


salt

13
6

0.17
4

37.80
0

3.570

87

0.93
5

56

466

1.500

70

0.76
0

Spinach, cooked, boiled, drained, with salt

13
6

0.17
4

37.80
0

3.570

87

0.93
5

56

466

1.500

306

0.76
0

Raw green soybeans

19
7

0.12
8

3.550

65

0.54
7

194

620

1.500

15

0.99
0

Tomato products, canned, sauce, spanish


style

17

0.16
0

3.480

19

0.21
6

48

369

0.600

472

0.34
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Raw jerusalem-artichokes

14

0.14
0

3.400

17

0.06
0

78

429

0.700

0.12
0

Raw borage

93

0.13
0

3.300

52

0.34
9

53

470

0.900

80

0.20
0

Skin raw potatoes

30

0.42
3

3.240

23

0.60
2

38

413

0.300

10

0.35
0

Raw sprouted lentils

25

0.35
2

3.210

37

0.50
6

173

322

0.600

11

1.51
0

Pumpkin leaves, cooked, boiled, drained,


without salt

43

0.13
3

3.200

38

0.35
5

79

438

0.900

0.20
0

Pumpkin, leaves, cooked, boiled, drained,


with salt

43

0.13
3

3.200

38

0.35
5

79

438

0.900

244

0.20
0

Jute, potherb, cooked, boiled, drained,


with salt

21
1

0.25
5

3.140

62

0.12
3

72

550

0.900

247

0.79
0

Jute, potherb, cooked, boiled, drained,


without salt

21
1

0.25
5

3.140

62

0.12
3

72

550

0.900

11

0.79
0

Raw immature seeds of lima beans

34

0.31
8

3.140

58

1.21
5

136

467

1.800

0.78
0

Hearts of palm, canned

58

0.13
3

3.130

38

1.39
4

65

177

0.700

426

1.15
0

Raw dandelion greens

18
7

0.17
1

3.100

36

0.34
2

66

397

0.500

76

0.41
0

Lentils, sprouted, cooked, stir-fried,


without salt

14

0.33
7

3.100

35

0.50
2

153

284

0.600

10

1.60
0

Lentils, sprouted, cooked, stir-fried, with


salt

14

0.33
7

3.100

35

0.50
2

153

284

0.600

246

1.60
0

Raw scotch kale

20
5

0.24
3

88

0.64
8

62

450

0.900

70

0.37
0

Beans, pinto, immature seeds, frozen,


unprepared

58

0.09
8

60

0.54
6

117

756

1.500

92

0.77
0

Tomato products, canned, paste, without


salt added

36

0.36
5

2.980

42

0.30
2

83

101
4

5.300

98

0.63
0

2.980

42

5.300

790

Tomato products, canned, paste, with salt

36

0.36

Fluoride, F
(mg)

Iron,
Fe
(mg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

0.30

83

101

0.63

added

Grape leaves, canned

28
9

1.84
1

2.980

14

0.29
0

34

29

0.900

285
3

0.40
0

Raw kelp seaweed

16
8

0.13
0

2.850

121

0.20
0

42

89

0.700

233

1.23
0

Raw spirulina seaweed

12

0.59
7

2.790

19

0.18
6

11

127

0.700

98

0.20
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Beans, pinto, immature seeds, frozen,


cooked, boiled, drained, without salt

52

0.08
8

2.710

54

0.49
3

100

646

1.400

83

0.69
0

Raw spinach

99

0.13
0

2.710

79

0.89
7

49

558

79

0.53
0

Beans, pinto, immature seeds, frozen,


cooked, boiled, drained, with salt

52

0.08
8

2.710

54

0.49
3

100

646

1.400

319

0.69
0

Tomatoes, sun-dried, packed in oil,


drained

47

0.47
3

2.680

81

0.46
6

139

156
5

266

0.78
0

Raw grape leaves

36
3

0.41
5

2.630

95

2.85
5

91

272

0.900

0.67
0

Raw arrowhead

10

0.17
1

2.570

51

0.36
0

174

922

0.700

22

0.28
0

Raw beet greens

11
7

0.19
1

2.570

70

0.39
1

41

762

0.900

226

0.38
0

Soybeans, green, cooked, boiled, drained,


with salt

14
5

0.11
7

2.500

60

0.50
2

158

539

1.400

250

0.91
0

Soybeans, green, cooked, boiled, drained,


without salt

14
5

0.11
7

2.500

60

0.50
2

158

539

1.400

14

0.91
0

Lima beans, immature seeds, cooked,


boiled, drained, with salt

32

0.30
5

2.450

74

1.25
2

130

570

253

0.79
0

Lima beans, immature seeds, cooked,


boiled, drained, without salt

32

0.30
5

2.450

74

1.25
2

130

570

17

0.79
0

Raw leaves fireweed

42
9

0.32
0

2.400

156

6.70
4

108

494

0.900

34

2.66
0

Peas, edible-podded, frozen, cooked,


boiled, drained, without salt

59

0.09
0

2.400

28

0.28
0

58

217

0.800

0.49
0

Peas, edible-podded, frozen, cooked,


boiled, drained, with salt

59

0.09
0

2.400

28

0.28
0

58

217

0.800

241

0.49
0

Raw dock

44

0.13
1

2.400

103

0.34
9

63

390

0.900

0.20
0

Cowpeas (blackeyes), immature seeds,


frozen, unprepared

26

0.20
5

2.350

55

0.88
1

122

441

3.600

1.58
0

Horseradish-tree, leafy tips, cooked,


boiled, drained, with salt

15
1

0.08
6

2.320

151

0.86
8

67

344

0.900

245

0.49
0

Horseradish-tree, leafy tips, cooked,


boiled, drained, without salt

15
1

0.08
6

2.320

151

0.86
8

67

344

0.900

0.49
0

Raw amaranth leaves

21
5

0.16
2

2.320

55

0.88
5

50

611

0.900

20

0.90
0

Spinach, canned, drained solids

12
7

0.18
0

2.300

76

0.59
7

44

346

1.400

27

0.46
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Raw chrysanthemum leaves

11
7

0.13
7

2.300

32

0.94
3

54

567

Raw garland chrysanthemum

11
7

0.13
7

2.290

32

0.94
3

54

Edamame, frozen, prepared

63

0.34
5

2.270

64

1.02
4

Amaranth leaves, cooked, boiled, drained,


with salt

20
9

0.15
8

2.260

55

Chard, swiss, cooked, boiled, drained,


without salt

58

0.16
3

2.260

86

Fluoride, F
(mg)

Fluoride, F
(mg)

Iron,
Fe
(mg)

Iron,
Fe
(mg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

0.300

118

0.71
0

567

118

0.71
0

169

436

1.37
0

0.86
1

72

641

0.900

257

0.88
0

0.33
4

33

549

0.900

179

0.33
0

Chard, swiss, cooked, boiled, drained,


with salt

58

0.16
3

2.260

86

0.33
4

33

549

0.900

415

0.33
0

Raw sprouted mature seeds of peas

36

0.27
2

2.260

56

0.43
8

165

381

0.600

20

1.05
0

Amaranth leaves, cooked, boiled, drained,


without salt

20
9

0.15
8

2.260

55

0.86
1

72

641

0.900

21

0.88
0

Raw taro leaves

10
7

0.27
0

2.250

45

0.71
4

60

648

0.900

0.41
0

Raw arrowroot

0.12
1

2.220

25

0.17
4

98

454

0.700

26

0.63
0

Raw pumpkin leaves

39

0.13
3

2.220

38

0.35
5

104

436

0.900

11

0.20
0

Lima beans, immature seeds, frozen,


baby, unprepared

35

0.12
8

2.210

50

0.70
2

104

452

2.100

52

0.63
0

Raw wakame seaweed

15
0

0.28
4

2.180

107

1.40
0

80

50

0.700

872

0.38
0

Raw cornsalad

38

0.13
4

2.180

13

0.35
9

53

459

0.900

0.59
0

Raw asparagus

24

0.18
9

2.140

14

0.15
8

52

202

2.300

0.54
0

Raw broccoli raab

10
8

0.04
2

2.140

22

0.39
5

73

196

33

0.77
0

Cowpeas (blackeyes), immature seeds,


frozen, cooked, boiled, drained, without
salt

23

0.18
4

2.120

50

0.79
1

122

375

3.400

1.42
0

Cowpeas (blackeyes), immature seeds,


frozen, cooked, boiled, drained, with salt

23

0.18
4

2.120

50

0.79
1

122

375

3.400

241

1.42
0

Beans, navy, mature seeds, sprouted,


cooked, boiled, drained, with salt

16

0.38
9

2.110

111

0.44
6

103

317

0.600

250

0.97
0

Beans, navy, mature seeds, sprouted,


cooked, boiled, drained, without salt

16

0.38
9

2.110

111

0.44
6

103

317

0.600

14

0.97
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Fluoride, F
(mg)

Iron,
Fe
(mg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

P a g e s : 1 2 3 4 5 6 7 8 Next
total number of rows: 743 numberOfPages: 8

The minerals view of Vegetables rich in Iron


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Legumes rich in Iron on Vegan Nutrients Project

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Data from the USDA Agricultural Research Service. The amount of nutrients is per 100g edible portion of given food.

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The minerals view of Legumes rich in Iron


Main

Minerals
Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Fluoride,
F
(mg)

Iron,
Fe
(mg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Soy protein isolate, protein technologies


international, proplus

200

18

800

160
0

40

60

Soy protein isolate, protein technologies


international, supro

200

1.40
0

16

40

862

100

118
8

Raw mature seeds of soybeans

277

1.65
8

15.70
0

280

2.51
7

704

179
7

17.80
0

4.89
0

Soy protein isolate

178

1.59
9

14.50
0

39

1.49
3

776

81

0.800

100
5

4.03
0

Soy protein isolate, potassium type

178

1.59
9

14.50
0

39

1.49
3

776

159
0

0.800

50

4.03
0

Soy protein isolate, potassium type, crude


protein basis

178

1.59
9

14.50
0

39

1.49
3

776

159
0

0.800

50

4.03
0

Crude protein basis (n x 6.25) raw


defatted soy meal

244

13.70
0

306

3.80
0

701

249
0

3.300

5.06
0

Raw defatted soy meal

244

13.70
0

306

3.80
0

701

249
0

3.300

5.06
0

Raw mature seeds of winged beans

440

2.88
0

13.44
0

179

3.72
1

451

977

8.200

38

4.48
0

Raw mature seeds of mothbeans

150

0.68
8

10.85
0

381

1.82
0

489

119
1

8.200

30

1.92
0

Soy protein concentrate, produced by acid


wash

363

0.97
6

10.78
0

140

4.19
0

839

450

0.800

900

4.40
0

Soy protein concentrate, crude protein


basis (n x 6.25), produced by acid wash

363

0.97
6

10.78
0

140

4.19
0

839

450

0.800

900

4.40
0

Soy protein concentrate, produced by


alcohol extraction

363

0.97
6

10.78
0

315

4.19
0

839

220
2

0.800

4.40
0

Raw mature seeds of white beans

240

0.98
4

10.44
0

190

1.79
6

301

179
5

12.80
0

16

3.67
0

Raw mature seeds of catjang cowpeas

85

1.05
9

9.950

333

1.54
4

438

137
5

9.100

58

6.11
0

Tofu, dried-frozen (koyadofu)

364

1.17
9

9.730

59

3.68
9

483

20

54.30
0

4.90
0

Tofu, dried-frozen (koyadofu), prepared


with calcium sulfate

213
4

1.17
9

9.730

181

3.68
9

483

20

54.30
0

4.90
0

Raw mature seeds of california red kidney


beans

195

1.10
0

9.350

160

405

149
0

3.200

11

2.55
0

Soy flour, defatted, crude protein basis (n


x 6.25)

241

4.06
5

9.240

290

3.01
8

674

238
4

1.700

20

2.46
0

Soy flour, defatted

241

4.06
5

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Fluoride,
F
(mg)

9.240
Iron,
Fe
(mg)

290

3.01
8

674

238
4

1.700

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

20

Sodium,
Na
(mg)

2.46
0

Zinc, Zn
(mg)

Raw mature seeds of royal red kidney


beans

131

8.700

138

1.10
9

406

134
6

3.200

13

2.66
0

Raw mature seeds of black turtle soup


beans

160

8.700

160

440

150
0

3.200

2.20
0

Raw mature seeds of yardlong beans

138

0.87
9

8.610

338

1.59
0

559

115
7

8.200

17

3.50
0

Natto

217

0.66
7

8.600

115

1.52
8

174

729

8.800

3.03
0

Raw mature seeds of southern) crowder


common (blackeyes cowpeas

110

0.84
5

8.270

184

1.52
8

424

111
2

16

3.37
0

Raw mature seeds of all types kidney


beans

143

0.95
8

8.200

140

1.02
1

407

140
6

3.200

24

2.79
0

Raw mature seeds of small white beans

173

0.63
5

7.730

183

1.27
8

445

154
2

12.80
0

12

2.81
0

Raw mature seeds of mungo beans

138

0.98
1

7.570

267

1.52
7

379

983

8.200

38

3.35
0

Raw pink lentils

41

1.30
3

7.560

72

1.41
7

294

578

8.200

3.90
0

Raw lentils

56

0.51
9

7.540

122

1.33
0

451

955

8.300

4.78
0

Raw mature seeds of large lima beans

81

0.74
0

7.510

224

1.67
2

385

172
4

7.200

18

2.83
0

Raw mature seeds of yellow beans

166

0.63
9

7.010

222

1.28
6

488

104
2

12.80
0

12

2.83
0

Raw mature seeds of pink beans

130

0.81
0

6.770

182

1.37
6

415

146
4

13

2.55
0

Raw mature seeds of mung beans

132

0.94
1

6.740

189

1.03
5

367

124
6

8.200

15

2.68
0

Raw mature seeds of broadbeans (fava


beans)

103

0.82
4

6.700

192

1.62
6

421

106
2

8.200

13

3.14
0

Raw mature seeds of red kidney beans

83

0.69
9

2.20
0

6.690

138

1.11
1

406

135
9

3.200

12

2.79
0

Crude protein basis (n x 6.25) raw full-fat


soy flour

206

2.92
0

6.370

429

2.27
5

494

251
5

7.500

13

3.92
0

Raw full-fat soy flour

206

2.92
0

6.370

429

2.27
5

494

251
5

7.500

13

3.92
0

Raw mature seeds of bengal gram)


chickpeas (garbanzo beans

105

0.84
7

6.240

115

2.20
4

366

875

8.200

24

3.43
0

Raw mature seeds of thin seeded (baby)


of lima beans

81

0.66
5

6.190

188

1.68
6

370

140
3

13

2.60
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Fluoride,
F
(mg)

Soy flour, low-fat, crude protein basis (n x


6.25)

188

5.08
0

5.990

229

3.08
0

593

257
0

9.300

18

1.18
0

Soy flour, low-fat

188

5.08
0

5.990

229

3.08
0

593

257
0

9.300

18

1.18
0

Soy flour, full-fat, roasted

188

2.22
1

5.820

369

2.07
7

476

204
1

7.500

12

3.58
0

Soy flour, full-fat, roasted, crude protein


basis (n x 6.25)

188

2.22
1

5.820

369

2.07
7

476

204
1

7.500

12

3.58
0

Soybean, curd cheese

188

0.38
0

5.600

228

222

199

16.80
0

20

1.72
0

Raw mature seeds of navy beans

147

0.83
4

5.490

175

1.41
8

407

118
5

13.80
0

3.65
0

Raw mature seeds of great northern


beans

175

0.83
7

5.470

189

1.42
3

447

138
7

12.90
0

14

2.31
0

Prepared with calcium sulfate regular raw


tofu

350

0.19
3

5.360

30

0.60
5

97

121

8.900

0.80
0

Iron,
Fe
(mg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Raw mature seeds of pigeon peas (red


gram)

130

1.05
7

5.230

183

1.79
1

367

139
2

8.200

17

2.76
0

Soybeans, mature cooked, boiled, without


salt

102

0.40
7

5.140

86

0.82
4

245

515

7.300

1.15
0

Soybeans, mature seeds, cooked, boiled,


with salt

102

0.40
7

5.140

86

0.82
4

245

515

7.300

237

1.15
0

Raw mature seeds of hyacinth beans

130

1.33
5

5.100

283

1.57
3

372

123
5

8.200

21

9.30
0

Raw mature seeds of pinto beans

113

0.89
3

5.070

176

1.14
8

411

139
3

27.90
0

12

2.28
0

Raw mature seeds of black beans

123

0.84
1

5.020

171

1.06
0

352

148
3

3.200

3.65
0

Raw mature seeds of cranberry (roman)


beans

127

0.79
4

156

0.92
0

372

133
2

12.70
0

3.63
0

Raw mature seeds of adzuki beans

66

1.09
4

4.980

127

1.73
0

381

125
4

3.100

5.04
0

Tofu, fried, prepared with calcium sulfate

961

0.39
8

4.870

95

1.49
5

287

146

28.50
0

16

1.99
0

Tofu, fried

372

0.39
8

4.870

60

1.49
5

287

146

28.50
0

16

1.99
0

Chickpea flour (besan)

45

0.91
2

4.860

166

1.60
0

318

846

8.300

64

2.81
0

Peanut flour, low fat

130

2.03
9

4.740

48

4.23
1

508

135
8

7.100

5.99
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Fluoride,
F
(mg)

Iron,
Fe
(mg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

Sodium,
Na
(mg)

Zinc, Zn
(mg)

Hyacinth beans, mature seeds, cooked,


boiled, without salt

40

0.34
1

4.580

82

0.48
2

120

337

2.800

2.85
0

Raw all types peanuts

92

1.14
4

4.580

168

1.93
4

376

705

7.200

18

3.27
0

Hyacinth beans, mature seeds, cooked,


boiled, with salt

40

0.34
1

4.580

82

0.48
2

120

337

2.800

243

2.85
0

Raw mature seeds of split peas

55

0.86
6

4.430

115

1.39
1

366

981

1.600

15

3.01
0

Raw mature seeds of lupins

176

1.02
2

4.360

198

2.38
2

440

101
3

8.200

15

4.75
0

Beans, winged, mature seeds, cooked,


boiled, without salt

142

0.77
3

4.330

54

1.19
9

153

280

2.900

13

1.44
0

Winged beans, mature seeds, cooked,


boiled, with salt

142

0.77
3

4.330

54

1.19
9

153

280

2.900

249

1.44
0

Green giant, harvest burger, original


flavor, all vegetable protein patties, frozen

113

0.49
0

4.280

78

250

480

10

457

8.97
0

Soybeans, mature seeds, dry roasted

140

1.07
9

3.950

228

2.18
4

649

136
4

19.30
0

4.77
0

Raw spanish peanuts

106

0.90
0

3.910

188

2.64
0

388

744

7.200

22

2.12
0

Soybeans, mature seeds, roasted, salted

138

0.82
8

3.900

145

2.15
8

363

147
0

19.10
0

163

3.14
0

Soybeans, mature seeds, roasted, no salt


added

138

0.82
8

3.900

145

2.15
8

363

147
0

19.10
0

3.14
0

Beans, white, mature seeds, cooked,


boiled, with salt

90

0.28
7

3.700

63

0.63
6

113

561

1.300

242

1.38
0

Beans, white, mature seeds, cooked,


boiled, without salt

90

0.28
7

3.700

63

0.63
6

113

561

1.300

1.38
0

Chili with beans, canned

47

0.11
7

3.430

45

0.13
4

154

365

1.300

522

Raw mature seeds of french beans

186

0.44
0

3.400

188

1.20
0

304

131
6

12.90
0

18

1.90
0

Lentils, mature seeds, cooked, boiled,


without salt

19

0.25
1

3.330

36

0.49
4

180

369

2.800

1.27
0

Lentils, mature seeds, cooked, boiled, with


salt

19

0.25
1

3.330

36

0.49
4

180

369

2.800

238

1.27
0

3.140

104

150

304

2.800

246

Mothbeans, mature seeds, cooked, boiled,

0.16

0.52

0.59

with salt
Mothbeans, mature seeds, cooked, boiled,
without salt

Calcium
Ca
(mg)

0.16
4
Copper,
Cu
(mcg)

Fluoride,
F
(mg)

3.140
Iron,
Fe
(mg)

104

0.52
7

150

304

2.800

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

10

Sodium,
Na
(mg)

0.59
0

Zinc, Zn
(mg)

Cowpeas, catjang, mature seeds, cooked,


boiled, without salt

26

0.27
1

3.050

96

0.47
3

142

375

2.500

19

1.87
0

Cowpeas, catjang, mature seeds, cooked,


boiled, with salt

26

0.27
1

3.050

96

0.47
3

142

375

2.500

255

1.87
0

Beans, white, mature seeds, canned

73

0.23
2

2.990

51

0.51
5

91

454

1.600

1.12
0

Beans, kidney, california red, mature


seeds, cooked, boiled, without salt

66

0.28
9

2.980

48

0.31
8

137

419

1.200

0.86
0

Beans, kidney, california red, mature


seeds, cooked, boiled, with salt

66

0.28
9

2.980

48

0.31
8

137

419

1.200

240

0.86
0

Beans, kidney, red, mature seeds,


cooked, boiled, without salt

28

0.24
2

2.940

45

0.47
7

142

403

1.200

1.07
0

Carob flour

348

0.57
1

2.940

54

0.50
8

79

827

5.300

35

0.92
0

Beans, kidney, red, mature seeds,


cooked, boiled, with salt

28

0.24
2

2.940

45

0.47
7

142

403

1.200

238

1.07
0

Beans, kidney, all types, mature seeds,


cooked, boiled, with salt

28

0.24
2

2.940

45

0.47
7

142

403

1.200

238

1.07
0

Chickpeas (garbanzo beans, bengal


gram), mature seeds, cooked, boiled, with
salt

49

0.35
2

2.890

48

1.03
0

168

291

3.700

243

1.53
0

Chickpeas (garbanzo beans, bengal


gram), mature seeds, cooked, boiled,
without salt

49

0.35
2

2.890

48

1.03
0

168

291

3.700

1.53
0

Beans, black turtle soup, mature seeds,


cooked, boiled, with salt

55

0.26
9

2.850

49

0.32
7

152

433

1.200

239

0.76
0

Beans, black turtle soup, mature seeds,


cooked, boiled, without salt

55

0.26
9

2.850

49

0.32
7

152

433

1.200

0.76
0

Peanut spread, reduced sugar

72

0.76
0

2.840

164

1.97
9

350

818

9.100

447

3.51
0

Beans, small white, mature seeds,


cooked, boiled, with salt

73

0.14
9

2.840

68

0.51
0

169

463

1.300

238

1.09
0

Beans, small white, mature seeds,


cooked, boiled, without salt

73

0.14
9

2.840

68

0.51
0

169

463

1.300

1.09
0

Beans, kidney, royal red, mature seeds,


cooked, boiled with salt

44

0.26
2

2.770

42

0.25
5

142

378

1.200

241

0.90
0

Beans, kidney, royal red, mature seeds,


cooked, boiled, without salt

44

0.26
2

2.770

42

0.25
5

142

378

1.200

0.90
0

Tofu, hard, prepared with nigari

345

0.32
8

2.750

53

1.05
2

231

146

16.80
0

1.66
0

Tempeh

111

0.56
0

2.700

81

1.30
0

266

412

1.14
0

Calcium
Ca
(mg)

Copper,
Cu
(mcg)

Fluoride,
F
(mg)

Iron,
Fe
(mg)

Magnesiu Manganes Phosphoru Potassium Selenium,


m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)

P a g e s : 1 2 3 Next
total number of rows: 201 numberOfPages: 3

The minerals view of Legumes rich in Iron


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Sodium,
Na
(mg)

Zinc, Zn
(mg)