Iron is present in two forms: heme and non-heme
Animal-based foods are the source of heme iron. It is commonly found in meat, chicken and fish. Heme iron is considered the best form of iron as our body can absorb 40 per cent of it easily.
Non-heme are the ones we get from plant-based food products like vegetables, fruits and whole grains. Pumpkin seeds, spinach, broccoli, pomegranate, almonds and some of the excellent sources of iron. About 80 to 90 per cent of your daily iron intake is derived from non-heme foods, but as compared to heme foods, this form of iron is not absorbed by the body efficiently.
Source: Thanks https://timesofindia.indiatimes.com/life-style/health-fitness/diet/how-to-increase-absorption-of-iron-from-the-food-you-consume/photostory/78209492.cms