ok so you know heme iron comes from animals, so it's more easily absorbed by the body. non-heme iron comes from plants. you probably already knew that.
i found a chart of iron rich foods with cal count and amounts of iron in the foods. this is on weightlossforall dot com
before that i found lists of foods that are enhancers and inhibitors to iron absorbtion. so i'll post those too. this is a great thread, i'm sure it will help many people.
iron absorbtion enhancers:
fruits with vitamin C
ranges, cantalope, strawberries, kiwi wasn't listed, but has lots of vit. C and many other fruits.
broccolli, brussel sprouts( oh i heard you! those aren't gross they are delicious roasted.)
(white) baked potato with skin
red and green peppers
i also found a website that said sea vegetables are high in iron, i don't know what that means, or if you may be allergic to it.
Iron absorbtion inhibitors
red wine, coffee, tea(apparently anything with tannins, green tea doesn't have tannins.)
veg:spinach, chard, rhubarb, sweet potato
whole grains, bran
i didn't find calcium information
i think your best bet is to cook beans and lentils often, and eat lots of plant foods with Vitamin C and iron.