Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.3
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.7
NattoNatto8612.65NA344566.06NA69128933527.812218
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.4
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.6
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.331
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.8
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.27
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.844
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.83281
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.18336
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.5
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.56248
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.7
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.449
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.3
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.7
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.9201
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.9201
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA12623358332541141
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.5
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.6
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.7
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.651
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.3
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.7267
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.3346
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.7
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.4
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.5
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.95137
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.5335
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.0539
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.45278
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.25266
Carob flourCarob flour13812.27NA11.72142NA3143282211393.6514.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.76123261
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.66
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.6282
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.23277
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.3273
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.7228
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.1278
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.4540
MisoMiso2261.67NA9.91913.4NA63183327.81479610171
Minerals in Top 100 Legumes & Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Iron per 14 ounces.
Top 5 legumes & cereals with most amount of iron per 14 ounces are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans