Here is a table of iron rich foods:
Table 1: Iron Content of Selected Vegan Foods
|Blackstrap molasses||2 Tbsp||7.2|
|Lentils, cooked||1 cup||6.6|
|Spinach, cooked||1 cup||6.4|
|Bagel, enriched||1 medium||6.4|
|Chickpeas, cooked||1 cup||4.7|
|Lima beans, cooked||1 cup||4.5|
|Black-eyed peas, cooked||1 cup||4.3|
|Swiss chard, cooked||1 cup||4.0|
|Kidney beans, cooked||1 cup||3.9|
|Black beans, cooked||1 cup||3.6|
|Pinto beans, cooked||1 cup||3.6|
|Turnip greens, cooked||1 cup||3.2|
|Prune juice||8 ounces||3.0|
|Quinoa, cooked||1 cup||2.8|
|Beet greens, cooked||1 cup||2.7|
|Veggie hot dog, iron-fortified||1 hot dog||2.7|
|Peas, cooked||1 cup||2.5|
|Bok choy, cooked||1 cup||1.8|
|Bulgur, cooked||1 cup||1.7|
|Apricots, dried||15 halves||1.4|
|Veggie burger, commercial||1 patty||1.4|
|Kale, cooked||1 cup||1.2|
|Sunflower seeds||1/4 cup||1.2|
|Broccoli, cooked||1 cup||1.1|
|Millet, cooked||1 cup||1.1|
|Soy yogurt||6 ounces||1.1|
|Tomato juice||8 ounces||1.0|
|Sesame seeds||2 Tbsp||1.0|
|Brussels sprouts, cooked||1 cup||0.9|
And another table for Calcium:
Table 1: Calcium Content of Selected Vegan Foods
|Blackstrap molasses||2 Tbsp||400|
|Collard greens, cooked||1 cup||357|
|Other plant milks, calcium-fortified||8 ounces||300-500|
|Tofu, processed with calcium sulfate*||4 ounces||200-420|
|Calcium-fortified orange juice||8 ounces||350|
|Soy or ricemilk, commercial, calcium-fortified, plain||8 ounces||200-300|
|Commercial soy yogurt, plain||6 ounces||300|
|Turnip greens, cooked||1 cup||249|
|Tofu, processed with nigari*||4 ounces||130-400|
|Kale, cooked||1 cup||179|
|Soybeans, cooked||1 cup||175|
|Bok choy, cooked||1 cup||158|
|Mustard greens, cooked||1 cup||152|
|Okra, cooked||1 cup||135|
|Navy beans, cooked||1 cup||126|
|Almond butter||2 Tbsp||111|
|Almonds, whole||1/4 cup||94|
|Broccoli, cooked||1 cup||62|
Hope this helps.
And don´t forget to include you water intake in cronometer.
I didn´t do it at first, and when I started I realised it did have an impact on calcium.
What is the impact on calcium?
I am no expert, but from what I have read water may also present an amount of calcium, though there might be a considerable variation in the calcium concentrations in the various water sources (tap water from diferent regions, purified, spring, mineral bottled waters…).
It is definately a significant amount anyhow, not anything you could live out of, but I was a bit worried about my calcium intake, because everybody was telling me that they reached their target eating what they felt like, with no effort, and I was all the time seeing how to fit more leafy greens. Then one day I decided to enter water in cronometer and it helped me raise the calcium amount a little bit.
But I am new at this, started January this year, so I am probably no the person that should be giving you advice on this. :) Just trying to help a bit with my own experience.
Almonds and other nuts have calcium and peanuts have iron. Black strap molasses (all the vitamins and nutrients taken from sugar cane) is very high in bioavailable iron, B6, Potassium and Magnesium in particular. My children put it in their water or on their oats (with peaches blended). Hope this helps.