So, should Popeye stick to eating his canned spinach? Required fields are marked *. It is filled with a variety of nutrients including vitamin D, E, K and many more. As shown above, 100-gram serving of fresh, uncooked spinach has about 2.7 milligrams of iron, which is equivalent to 15% of the Reference Daily Value for iron. Vitamin C, in particular, helps you get more from plant-based sources of iron, which can be useful for people who avoid meat. Evidently, vegetarians have more options of iron foods than they could have ever imagine! And more importantly, it’s the type of iron that’s most easily absorbed by your body (heme iron), compared to the kind you get from plant-based sources (non-heme), says Taub-Dix. For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red … Cutting back on those foods will increase the amount of the mineral your body can use. For example, 100 grams of spinach contains 1.1 times more iron than the same amount of red meat and 2.2 times more than 100 grams of salmon (26, 27). We excluded dried/dehydrated products from the Top […] In the category of vegetables, we included whole vegetable products in the Top 10 list. Because the oxalic acid in spinach prevents some iron absorption, add foods rich in vitamin C to your meal. And contrary to popular belief, at least one study found that the oxalate in spinach doesn’t interfere with iron absorption. Read on for your ultimate iron-pumping grocery list, and other tips for keeping your levels of this vital mineral at healthy levels. Just a half-cup serving provides around 7% of the required iron value. Your diet should include at least 20 g of fiber per day, the Harvard School of Public Health reports 5.Fiber helps prevent constipation and may also help lower your cholesterol and prevent heart disease. Peas has 81 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 72 %. Sorry Popeye, spinach DOESN'T make your muscles big: Expert reveals sailor's love of the food was due to a misplaced decimal point. There is a misconception that vegetarians and vegans have a higher chance of suffering from iron deficiency than meat-eaters which is obviously false. Some of the top dietary sources of iron come from animals—red meat, liver, shellfish—so the growing popularity of plant-based diets have left us more iron-starved than ever. Iron from ferrous sulfate, peas, spinach, bran cereal and cornmeal was converted to hemoglobin iron with respective efficiencies of 67, 64, 34, 53 and 39 percent. “Iron carries oxygen through our blood to our muscles and brain, making it crucial for both mental and physical health and performance,” says dietitian Brigitte Zeitlin, RD, owner of BZ Nutrition. Compare carbs, fat, protein, vitamins, minerals, and more between different foods or serving sizes. Comment document.getElementById("comment").setAttribute( "id", "a1e6d477c59e0a6df4bd84126daeaf0b" );document.getElementById("c2905ddddb").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. An ounce of the dark stuff (look for a cacao percentage around 60 or 70) contains more than three mg. Just don’t overdo it—the calories add up quickly. And most pack plenty of iron, too, says Taub-Dix. There are plenty of great reasons to eat shellfish: They’re rich in protein, low in calories, and a great source of omega-3 fatty acids. But there's a catch: the iron in spinach (and other vegetables) is so-called non-heme iron, which is not absorbed as well as the heme iron found in animal-based products. Carbohydrates: peas - 75% more than spinach. Include a variety of vegetables in your diet, not only to get all your daily vitamins and minerals, but to enjoy the diversity vegetables offer. Therefore, spinach has 1.67 mg more iron than Beans, snap, green, raw. The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium). Based on these bioavailabilities, peas, spinach, bran cereal, and cornmeal provide 14, 19, 12, and 3 mg of available iron per 1000 kcal. Americans don’t eat enough legumes: Beans have fiber and folate (a B vitamin) galore. Compare Spinach to Parsley by vitamins and minerals using the only readable nutrition comparison tool. These veggies are filled with high amounts of vitamin A, calcium and particular elements that are known to fight cancer. Although usually portrayed as the richest source of iron, spinach is actually a good source but not the best source. Iron is a mineral that is very essential to the body. 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