Iron

Leber vom Schwein (17.1), natto (15), Leber vom Kalb (13.3), Chicken liver (11.6), turkey liver (11.6), lamb liver (11.6), Leber vom Rind (10.9), clams (10), lamb kidney (9.3), Spirulina (8), oysters (7.6), octopus (7.2), dark chocolate (5.6), Topinambur (5.5), oyster mushrooms / Auster Pilze (5.4), Hirsch / deer (5.1), Mangold / swiss chard (5), mussels / Miesmuscheln (5.0), Sojabohnen (4.8), duck (4.6), palm hearts (4.6), collard (4.5), beet greens (4.5), Sesamsamen (3.9), cow (3.6), Kichererbsen (3.5), Tofu (3.4), Pfifferlinge (3.3), Schaffleisch (3.3), spelt (3.2), Kalbfleisch (3.1), Quinoa (3.1), weiße Bohnen (3.0), flaxseeds (2.9), black beans (2.9), Linsen /lentils (2.7), white mushrooms (2.7), Spinat (2.7), unpeeled potato (2.6), mulberries (2.6), Pumpkin seeds (2.4), Lammkotelett (2.4), squash seeds (2.3), Hausmacherblutwurst (2.3), Leberwurst (2.2), whole wheat bread (2.1), brown mushrooms (2.1), Roggen-Knäckebrot (2.1), Dinkelbrot (2.1), unpeeled sweet potato (2.1), sun-dired tomatoes (1.9), sardines (1.9), Krabben (1.8), blackstrap molasses (1.8), haferflocken (1.7), Erdbeeren / strawberries (1.6), Pistazien (1.6), cashews (1.6), Naturreis (1.6), Schwarze Johannisbeeren (1.6), Hirse / millet (1.4), Putenbrust (1.4), olives (1.3), Thunfisch (1.3), almonds (1.3), pine nuts (1.3), Vollkornnudeln (1.2), amaranth (1.2), dried thyme (1.2), Hühnerbrust (1.2), dried apricots (1.1), Heringsfilet (1.1), raisins (1.1), brocoli (1), green peas (1), eggs (1), tuna (1), kale /Grünkohl (0.9), Schwarzwurzeln / salsify (0.7), Kidneybohnen (0.5), salami (0.5), Geräucherter Aal (0.5), Wildreis (0.4), lachs (0.4), coconut milk (0.2), Möhren (0.1)

 

Vitamin D

wild mushrooms /wilde/wald Pilze (582), Schwertfisch (566), pickled herring (441), wild lachs (431), snaper fish (392), halibut (372), makrele (368), oysters (282), trout (178), sardines (221), oatmeal (150), roe /ovaries (145), lake whitefish (135), thunfish (133), shrimps (102), milk (101), almond milk (100), Yoghurt (90), pork chop (58), freilandhaltung egg yolk (47), rind salami (42), rind leber (41), caviar (36), margarine (31), shiitake mushrooms (27), käse (23), Portobello mushrooms (14), morel mushrooms (14), button mushrooms (14), white mushrooms (14)

 

Vitamin E

Almonds (13), Haselnüsse (9.2), sunflower seeds (7.4), Leinsamen (5.7), Süßkartoffeln (4.6), red paprika (4.4), Weißkohl (3.4), lachs (3.3), Hering (3), pine nuts (3), peanut butter (2.9), avocado (2.7), forelle (2.6), mango (2.6), pumpkin (2.6), Wirsing (couve – 2.5), Makrele (2.4), Johannisbeeren (2.4), peanuts (2.2), aspargus (2.2), Grünkohl (2.1), olive oil (2), sardines (2), tuna (2), paranuss (2), mangold (couve – 2), shrimp (1.9), spinach (1.9), egg (1.5), Hering (fish – 1.5), brocoli (1.2), kiwi (1.1), tomato (0.7), Schwarzwurzel / salsify (0.1)

 

Vitamin K

Kale/Grünkohl (838), Beet greens (697), Collard Greens (682), Mustard Greens (652), Turnip greens (526), Dandelion greens (504), Swiss Chard/Mangold (498), Spinach (471), Parsley (425), Nato (407), Escarole (318), Cress (271), Brussels sprouts/Rosenkohl (252), Red Lettuce (210), scallions (194), Endive (174), Blumenkohl (167), Broccoli (162), Kopfsalat (130), Radicchio (102), Cole Slaw  (100), Cabbage (76), Beef Liver (72), Pork Chops (59), Prunes (59), Chicken (51), Cucumber (49), Goose Liver Paste (48), basil (36), Green Beans (30)

 

Vitamin C

Camu Camu (13000), Acerolakirsche (1750), Hagebutte (1225), Sanddorn (467), Guava (309), yellow pepper (273), Peach (236), mustard spinach (195), Black Currant/Schwarze Johannisbeeren (181), Papaya (163), Red pepper (137), Parsley/Petersilie (120), Vogelbeeren der Eberesche (100), Brussels sprouts/Rosenkohl (99), Fenchel (93), Broccoli (88), Kale/Grünkohl (86), Kiwi (83), Green peppers (81), Pineapple (79), Strawberries (75), Lychee (69), Grapefruit (66), Honigmelone (64), Mandarinen (64), Orange (64), Kohlrabi (63), Spinat (61), Cauliflower/Blumenkohl (60), Mango (60), Cantaloupe (59), Peas (58), Himbeeren (50), Rotkohl (50), Wirsing (50), Lemon (50)

 

Omega 3

Flaxseed oil (9109), Mackerel (4826), Chia seeds (3884), Salmon (3554), Herring (2857), Flaxseeds (2671), Walnuts (2459), Sardines (1995), Canola oil (1550), Tuna (1414), Soy beans (1241), Tofu (1141), Caviar (1086), Anchovies/sardellen (863), Oysters (761), Navy beans (756), Red lentils (480), Nato (428), spinach (352), purslane (300), brussels sprouts (270), egg yolk (240), wild rice (240), mustard seed (230), avocado (223), beef (160)

 

Folate

pinto beans (1013), soy beans (697), lentils (570), green soy beans (377), chicken liver (317), lamb liver (281), Yeast extract spread (275), roman beans (271), mung beans (236), black eyed peas (232), chickpeas (201), aspargus (197), Kidney beans (159), beets (148), beef liver (141), flaxseeds (121), avocado (105), spinach (98), okra (93), artichoke (93), great northern beans (90), sunflower seeds (83), turnip greens (81), wheat germ (79), almonds (72), broccoli (71), mango (71), lettuce (64), brussel sprouts (63), Cauliflower (57), orange (55), papaya (53), corn (47), strawberries (37), banana (35), grapefruit (30), walnuts (28), cantaloupe (25), egg (25)

 

Notes:

  • Sorry, this is not complete, it’s a work in progress 😉 but the links below might help you  with the other nutrients for now 
  • Sorry also that some foods are written in german and others in english but sometimes it’s just easier to have the german name when you’re at the supermarket lol. Anyway copy-paste the name on google images and you can see what it is

 

Where to find information: 

http://www.etoolsage.com/chart/Food_Diet.asp?toolsort=1700

http://nutritiondata.self.com/tools/nutrient-search