If iron is your target mineral, you will find the list of iron rich foods very useful. Iron rich foods are the best long-term solution to avoid iron deficiency.
Please know that women have a higher daily intake : 18mg/day.
Whereas men have 8mg/day.
Within both genders, vegans, vegetarians, pregnant women, women in child-bearing age and athletes are specially prone to being iron deficient.
If you have any medical condition, you already know your personal requirements and needs.
I hope you find this table useful when planning your diet and meals, I certainly did.
I found this list in a book called: The Vegan Sourcebook by Joanne Stepaniak, and though it’s a great work to share and help my fellow vegans. The nutrition part of the book is written by Virginia Messina.
Hope this helps,