answer:Here’s an article from NIH that discusses absorption of heme vs. non-heme iron: Absorption of heme iron ranges from 15% to 35%, and is not significantly affected by diet [15]. In contrast, 2% to 20% of nonheme iron in plant foods such as rice, maize, black beans, soybeans and wheat is absorbed [16]. Nonheme iron absorption is significantly influenced by various food components [1,3,11–15]. ... Meat proteins and vitamin C will improve the absorption of nonheme iron [1,17–18]. Tannins (found in tea), calcium, polyphenols, and phytates (found in legumes and whole grains) can decrease absorption of nonheme iron [1,19–24]...