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diets can provide zinc at levels close to or even higher than the rda. zinc is found in grains, legumes, and nuts. iron dried beans and dark green leafy vegetables are especially good sources of iron, better on a per calorie basis than meat. iron absorption is increased markedly by eating foods containing
vitamin c along with foods containing iron. sources of iron soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale.... comparison of iron sources...
https://www.vrg.org/nutshell/vegan.htm