Potatoes
Many cultures eat potatoes instead of rice and other grains. Like quinoa, potatoes have been around for several centuries. The root crop was a staple in Inca, Maya, and Aztec cultures, and they were some of the early peoples that cultivated potatoes. There are more than 200 varieties of potatoes, but you probably know about three or six types, such as Yukon Gold, Red, Russet, or Idaho. They also have properties such as waxy, starchy, and all-purpose.
The amounts of iron potatoes contain depend on the variety you use. Russet potatoes provide the highest source. One large russet potato, for example, has 3.2 mg of iron. On the other hand, red and white potatoes contain less iron. White has 1.9 mg while red contains 2.7 mg, based on one large potato.
Potatoes, with their skins on, retain their iron content better. Therefore, baking is better at preserving the most amount of iron. However, even with their skins, boiling potatoes lose some of the nutrients they contain.
