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🪨Minerals & trace elements
Iron
Daily requirement: 14 mg
Necessary for oxygen transport in blood (hemoglobin). Deficiency leads to fatigue and anemia.
🏆 Best sources in the database
🥇🌿Thyme (dried)
124 mg886 % DV
🥈🌿Basil (dried)
89.8 mg641 % DV
🥉🌿Ground cumin
66.4 mg474 % DV
4.🌿Turmeric (ground)
55 mg393 % DV
5.🌿Oregano
36.8 mg263 % DV
6.🌿Rosemary (dried)
29.3 mg209 % DV
7.🥣Cornflakes
28.9 mg206 % DV
8.🌿Parsley (dried)
22 mg157 % DV
9.🌶️Paprika powder (sweet)
21.1 mg151 % DV
10.🌿Curry powder
19.1 mg136 % DV
11.🌱Sesame seeds (dried)
14.6 mg104 % DV
12.🍫Cocoa powder (unsweetened)
13.9 mg99 % DV
13.🍫Dark chocolate (70%)
11.9 mg85 % DV
14.🌱Poppy seeds
9.8 mg70 % DV
15.🌿Black pepper (ground)
9.7 mg69 % DV
Highest concentration
Top 50 by daily-value percent if 2000 kcal were covered solely by this food.
🥇🌿Thyme (dried)
6418 % DVat 2000 kcal
🥈🌿Basil (dried)
5506 % DVat 2000 kcal
🥉🌿Ground cumin
2530 % DVat 2000 kcal
4.🌿Turmeric (ground)
2518 % DVat 2000 kcal
5.🌿Oregano
1984 % DVat 2000 kcal
6.🥬Spinach
1677 % DVat 2000 kcal
7.🍄Chanterelles
1563 % DVat 2000 kcal
8.🌱Asparagus
1500 % DVat 2000 kcal
9.🌱Green asparagus
1500 % DVat 2000 kcal
10.🥬Lambs lettuce
1361 % DVat 2000 kcal
11.🥬Swiss chard
1353 % DVat 2000 kcal
12.🌿Rosemary (dried)
1265 % DVat 2000 kcal
13.🥣Cornflakes
1156 % DVat 2000 kcal
14.🥬Sauerkraut
1128 % DVat 2000 kcal
15.🌿Parsley (dried)
1076 % DVat 2000 kcal
16.🌶️Paprika powder (sweet)
1069 % DVat 2000 kcal
17.🧊Tofu (firm)
1015 % DVat 2000 kcal
18.🥬Butterhead lettuce
918 % DVat 2000 kcal
19.🍶Worcestershire sauce
916 % DVat 2000 kcal
20.🦪Oysters
899 % DVat 2000 kcal
21.🥬Pak choi
879 % DVat 2000 kcal
22.🍫Cocoa powder (unsweetened)
871 % DVat 2000 kcal
23.🥬Arugula
857 % DVat 2000 kcal
24.🌿Curry powder
840 % DVat 2000 kcal
25.🥬Romaine lettuce
815 % DVat 2000 kcal
26.🫛Sugar snap peas
714 % DVat 2000 kcal
27.🌻Jerusalem artichoke
665 % DVat 2000 kcal
28.🫐Mulberries
615 % DVat 2000 kcal
29.🥕Black salsify
575 % DVat 2000 kcal
30.🍄Oyster mushrooms
563 % DVat 2000 kcal
31.🦪Mussels (cooked)
558 % DVat 2000 kcal
32.🌿Black pepper (ground)
552 % DVat 2000 kcal
33.🥩Beef liver
519 % DVat 2000 kcal
34.🧅Leek
492 % DVat 2000 kcal
35.🌿Ground cinnamon
481 % DVat 2000 kcal
36.🫘Green beans
475 % DVat 2000 kcal
37.🥬Brussels sprouts
465 % DVat 2000 kcal
38.🍄Enoki
444 % DVat 2000 kcal
39.🎃Pumpkin
440 % DVat 2000 kcal
40.🎃Hokkaido pumpkin
440 % DVat 2000 kcal
41.🥬Creamed spinach (frozen)
437 % DVat 2000 kcal
42.🥬Kale
437 % DVat 2000 kcal
43.🍽️Mate tea (brewed)
429 % DVat 2000 kcal
44.🫘Soybeans (cooked)
424 % DVat 2000 kcal
45.🍅Tomato paste
418 % DVat 2000 kcal
46.🫘Red lentils (cooked)
410 % DVat 2000 kcal
47.🥬Iceberg lettuce
408 % DVat 2000 kcal
48.🍄King oyster mushrooms
408 % DVat 2000 kcal
49.🥩Venison
407 % DVat 2000 kcal
50.🫘Brown lentils (cooked)
406 % DVat 2000 kcal