SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA266NA290
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA266NA342
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked7.940.19NA0.56201.04NA31.839.722.2201.63304
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt39.70.27NA0.7947.61.87NA17113929.83.971.94272
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched120.15NA0.7951.61.5NA147115NA01.67272
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.970.29NA0.7931.81.4NA131103NA01.6272
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.079NA0.8743.70.37NA131958.73161.07229
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked75.40.28NA0.9535.71.4NA218222377.941.47279
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.56288
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein67.50.16NA1.31150.4NA37317743.18270680.91270
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.1847
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant200.19NA1.55201.78NA13179.4NA202.7248
CornstarchCornstarch7.940.2NA1.87120.21NA51.6121135.70.2433
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290
Chocolate SoymilkUnfortified Chocolate Soymilk990.82NA1.959.5NANA202568192101.35340
Cooked PastaPasta, cooked, unenriched, without added salt27.80.4NA271.41.28NA2301751053.972.02247
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
White Canned HominyHominy, canned, white39.70.12NA2.4663.50.28NA13935.71210604.17328
Yellow Canned HominyHominy, canned, yellow39.70.12NA2.4663.50.28NA13935.71213694.17328
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt699NANA2.54NANANANANANA59.5NA310
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt699NANA2.54NANANANANANA47.6NA310
SILK Blueberry soy yogurtSILK Blueberry soy yogurt699NANA2.54NANANANANANA59.5NA310
SILK Key Lime soy yogurtSILK Key Lime soy yogurt699NANA2.54NANANANANANA59.5NA308
SILK Peach soy yogurtSILK Peach soy yogurt699NANA2.54NANANANANANA59.5NA303
SILK Raspberry soy yogurtSILK Raspberry soy yogurt699NANA2.54NANANANANANA59.5NA308
SILK Strawberry soy yogurtSILK Strawberry soy yogurt699NANA2.54NANANANANANA59.5NA306
SoymilkSoymilk Unfortified990.51NA2.54990.89NA206468192020.48349
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.3
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.0539
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.3346
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.651
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.7
Cooked Oat BranOat bran, cooked39.70.26NA3.51593.83NA47236530.63.972.1333
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.2
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.7
Boiled BulgurCooked Bulgur39.70.3NA3.81272.4NA1592702.4202.26309
Canned CowpeasCanned Common Cowpeas79.40.46NA3.851111.12NA2786839.1311632.78316
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1710.99NA3.9953.18NA31843312.38412.34265
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1030.43NA3.971271.14NA3149607.1417982.46319
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.3270
Tofu YogurtTofu yogurt4680.3NA4.2159NANA15118751.61391.23308
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.5265
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.54264
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.334
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu516NANA4.37NANANANANANA16NA341
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1711.07NA4.41832NA472152411.5203.57272
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)4410.62NA4.41071.54NA36547635.331.82.54346
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.47273
YokanYokan, prepared from adzuki beans and sugar1070.12NA4.671.40.56NA1591799.133290.28141
Canned Kidney BeansCanned All Types Kidney Beans1350.54NA4.641070.67NA3579413.5711751.83310
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.3
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.48282
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked39.70.271634.7647.61.87NA17113929.83.971.94272
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.3
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.58NA4.961191.15NA42110324.3710162.46309
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2541.03NA5.041191.47NA381929NA8412.34278
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt55.60.72NA5.11431.57NA39314372.47.943.97276
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
OkaraOkara3180.79NA5.161031.6NA2388454235.72.22324
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.3
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu714NANA5.16NANANANANANA91NA333
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm941NANA5.16NANANA480NANA16NA335
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.6
Pearled BarleyCooked Pearled Barley43.70.42NA5.2887.31.03NA21436934123.25273
Canned Pinto BeansCanned Pinto Beans, Solids2501.03NA5.281271.52NA4011087NA9492.42280
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1070.62NA5.561911.2NA39310569.927.943.33288
Canned Refried BeansRefried beans, canned, traditional style1150.51NA5.71391.15NA36512662314692.3309
ShoyuShoyu Soy Sauce1310.17NA5.752944.04NA65917262218013.45282
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.970.29NA5.831.81.4NA13110329.801.6272
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1870.64NA5.831311.26NA3651095NA10642.22310
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1870.64NA5.831311.26NA365109514.75792.22310
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked120.15NA5.951.61.5NA14711529.801.67272
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2301.12NA5.951151.5NA468992NA8262.94273
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1431.03NA5.951711.67NA496106410.3204284
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.75
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu310NANA6.07NANANANANANA135NA350
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1350.56NA6.151270.79NA341103212.313183.33308
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.33257
Canned Great Northern BeansBeans, great northern, mature seeds, canned2100.64NA6.232021.6NA540139316.314692.58277
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.2
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.5
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm976NANA6.35NANANA512NANA27.8NA325
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7980.85NA6.41472.5NA48058739.347.63.3329
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1350.65NA6.431511.3NA441136522.613892.58312
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu591NANA6.7NANANANANANA131NA329
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu699NANA6.75NANANANANANA103NA327
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm949NANA6.75NANANANANANA111NA307
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Minerals in Top 100 Legumes & Cereals with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by least amount of Iron per 14 ounces.
Top 5 legumes & cereals with least amount of iron per 14 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice