Foods High in Cu, Fe and CA

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)

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

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

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

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

flesh and skin, without salt
11
0.334
1.240
27
0.29
2
105
447
0.400
0.36
0

flesh and skin, with salt
11
0.334
1.240
27
0.29
2
105
447
0.400
244
0.36
0

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)

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

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

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)

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

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)

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
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
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
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
19 years and older: 10,000 micrograms
Pregnant women 19 years and older: 10,000 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)

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)

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

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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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
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Click to see the vitamins in Fruits rich in Iron
Show Main Nutrients
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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

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)

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

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)

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

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)

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)

e, Mn
s, P
,K
Se
Na
(mg)
(mg)
(mg)
(mcg)
(mg)
Zinc, Zn
(mg)
P a g e s : 1 2 3 Next
The minerals view of Fruits rich in Iron

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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
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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

skin with salt
46
0.88
2
5.940
37
0.98
0
82
650
0.500
252
0.51
0

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)

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

with salt
21
1
0.25
5
3.140
62
0.12
3
72
550
0.900
247
0.79
0

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)

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)

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

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

32
0.30
5
2.450
74
1.25
2
130
570
253
0.79
0

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,

59
0.09
0
2.400
28
0.28
0
58
217
0.800
0.49
0
Peas, edible-podded, frozen, cooked,

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,

15
1
0.08
6
2.320
151
0.86
8
67
344
0.900
245
0.49
0
Horseradish-tree, leafy tips, cooked,

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)

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

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

frozen, cooked, boiled, drained, without
salt
23
0.18
4
2.120
50
0.79
1
122
375
3.400
1.42
0

frozen, cooked, boiled, drained, with salt
23
0.18
4
2.120
50
0.79
1
122
375
3.400
241
1.42
0

16
0.38
9
2.110
111
0.44
6
103
317
0.600
250
0.97
0

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)

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
The minerals view of Vegetables rich in Iron

Legumes rich in Iron on Vegan Nutrients Project
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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)

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

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)

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)

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,

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,

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

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,

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,

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,

55
0.26
9
2.850
49
0.32
7
152
433
1.200
239
0.76
0
Beans, black turtle soup, mature seeds,

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,

73
0.14
9
2.840
68
0.51
0
169
463
1.300
238
1.09
0
Beans, small white, mature seeds,

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,

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)

m, Mg
e, Mn
s, P
,K
Se
(mg)
(mg)
(mg)
(mg)
(mcg)
P a g e s : 1 2 3 Next
The minerals view of Legumes rich in Iron

Sodium,
Na
(mg)
Zinc, Zn
(mg)

Foods High in Cu, Fe and CA

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Foods High in Cu, Fe and CA

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Vegetables rich in Copper on Vegan Nutrients Project

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The minerals view of Vegetables rich in Copper

Manganes Phosphoru Potassium Selenium,

Seaweed, spirulina, dried

Mushrooms, shiitake, dried

Grape leaves, canned

Radishes, oriental, dried

Peppers, sweet, red, freeze-dried

Peppers, sweet, green, freeze-dried

Raw winged bean tuber

Mushrooms, shiitake, cooked, without salt

Mushrooms, shiitake, cooked, with salt

Potatoes, microwaved, cooked, in skin,

Potatoes, microwaved, cooked in skin,

Potatoes, boiled, cooked in skin, skin,

Potatoes, boiled, cooked in skin, skin, with

Potatoes, baked, skin, with salt

Potatoes, baked, skin, without salt

Leeks, (bulb and lower-leaf portion),

Manganes Phosphoru Potassium Selenium,

Raw palm hearts

Seaweed, agar, dried

Raw spirulina seaweed

Celery flakes, dried

Soybeans, mature seeds, sprouted,

Soybeans, mature seeds, sprouted,

Pepper, ancho, dried

Mushrooms, cooked, boiled, drained,

Mushrooms, cooked, boiled, drained, with

Raw or crimini italian brown mushrooms

Mushrooms, portabella, grilled

Tomatoes, sun-dried, packed in oil,

Raw winged bean leaves

Raw (pepeao) jew+qs ear

Kanpyo, (dried gourd strips)

Raw sprouted mature seeds of soybeans

Skin raw potatoes

Peppers, pasilla, dried

Manganes Phosphoru Potassium Selenium,

Onions, dehydrated flakes

Raw grape leaves

Raw in pod fava beans

Raw portabella mushrooms

Beans, navy, mature seeds, sprouted,

Beans, navy, mature seeds, sprouted,

Mushrooms, white, microwaved

Tomato products, canned, paste, without

Tomato products, canned, paste, with salt

Raw sprouted mature seeds of navy beans

Raw sprouted lentils

Raw turnip greens

Edamame, frozen, prepared

Lentils, sprouted, cooked, stir-fried, without

Lentils, sprouted, cooked, stir-fried, with

Potatoes, microwaved, cooked in skin,

Potatoes, microwaved, cooked, in skin,