A cupof any variety can give anywhere from 3 to 7 mg of iron.It's best to pair beans with kale, bell pepper, broccoli and cauliflower, vegetables that are high in vitamin C for better absorption of non-heme iron.
For vegetables, half a cupof cooked broccoli and carrots gives 1 gram of soluble fiber each, while half a cupof cooked Brussels sprouts gives you 3 grams of soluble fiber.