Traditional Dish | Select Ingredients | Iron per 100 g | Vitamin C per 100 g |
Frijoles Refritos (Mexico) | Pinto Beans | 5.1 mg | 6.3 mg |
Onion | 0.2 mg | 7.4 mg | |
Epazote | 1.9 mg | 3.6 mg | |
Chile | 0.3 mg | 118.6 mg | |
Dal (India) | Lentils | 3.3 mg | 1.5 mg |
Green Chile | 1.3 mg | 242.5 mg | |
Garlic | 1.7 mg | 31.2 mg | |
Tomatoes | 0.7 mg | 22.8 mg | |
Kimchi-guk (Korea) | Tofu | 3 mg | 0.2 mg |
Kimchi | 0.5 mg | 28 mg | |
Green onion | 1.5 mg | 18.8 mg | |
Cholent (Eastern Europe) | Kidney Beans | 8.2 mg | 4.5 mg |
Paprika | 1.4 mg | 0.9 mg | |
Carrots | 0.3 mg | 5.9 mg | |
Potatoes | 1.7 mg | 19.7 mg | |
Feijoada (Brazil) | Black beans | 2.1 mg | - |
Kale | 1.5 mg | 120 mg | |
Orange | 0.1 mg | 53.2 mg | |
Chile | 0.3 mg | 118.6 mg | |
Hummus (Middle East) | Chickpeas | 6.2 mg | 8 mg |
Lemon | 0.6 mg | 53 mg | |
Tahini | 9 mg | - | |
Ugali and Sukuma Wiki (Tanzania) | Cornmeal | 1.1 mg | - |
Collard Greens | 0.5 mg | 35.3 mg | |
Tomatoes | 0.7 mg | 22.8 mg |