Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.3
SoybeansRaw Soybeans277016.6NA157280025NA704017970178204985.4
MothbeansRaw Mothbeans15006.88NA109381018NA489011910823001997
Wheat BranCrude Wheat Bran73010NA1066110115NA10130118207762072.799
White BeansRaw White Beans24009.84NA104190018NA30101795012816036.7113
Black Turtle BeansRaw Black Turtle Beans160010NA87160010NA440015000329022110
NattoNatto21706.67NA86115015.3NA17407290887030.3550
Common CowpeasRaw Common Cowpeas11008.45NA82.7184015.3NA4240111209016033.7120
Kidney BeansRaw All Types Kidney Beans14309.6NA82140010.2NA4070140603224028118
Small White BeansRaw Small White Beans17306.35NA77.3183012.8NA44501542012812028117
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.2
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.7113
Mungo BeansRaw Mungo Beans13809.8NA75.7267015.3NA379098308238033.5108
Large Lima BeansRaw Large Lima Beans8107.4NA75224016.7NA3850172407218028.3102
Red LentilsRaw Pink Or Red Lentils48013NA7459017NA294066800703678.2
Pink BeansRaw Pink Beans13008.1NA67.7182013.8NA4150146401308025.5101
Mung BeansRaw Mung Beans13209.4NA67.4189010.4NA367012460821502791
Broadbeans Raw Broadbeans 10308.24NA67192016.3NA4210106208213031.4110
Red Kidney BeansRaw Red Kidney Beans83072267138011NA4060135903212028118
LentilsRaw Lentils3507.54NA6547014NA2810677016032.782.6
Chow MeinChow Mein Chinese Noodles01.24NA64.31905.77NA980103028586608.116
Soy FlourRaw Full-fat Soy Flour206029NA63.7429022.831404940251507513039.251.6
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA84208920792120123111
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans8106.65NA62188017NA3700140307013026121
Soy CheeseSoybean, curd cheese18803.8NA5622808.9NA2220199016820017709
Navy BeansRaw Navy Beans14708.34NA55175014NA4070118501105036.5121
Great Northern BeansRaw Great Northern Beans17508.37NA54.7189014.2NA44701387012914023107
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.5
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.6104
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate35001.93NA53.63006.05NA970121089708846
Pigeon Peas Raw Pigeon Peas 130010.6NA52.3183018NA3670139208217027.6106
SeitanVital wheat gluten14201.82NA52250NANA260010003972908.582
Boiled SoybeansBoiled Soybeans no Salt10204.07NA51.48608.24NA24505150731011.5626
Pinto BeansRaw Pinto Beans11308.93NA50.7176011.5NA41101393027912023113
Black BeansRaw Black Beans12308.4NA50.2171010.6NA352014830325036.5110
Cranberry BeansRaw Cranberry Beans12707.94NA5015609.2NA3720133201276036.3124
Adzuki BeansRaw Adzuki Beans66011NA49.8127017.3NA381012540315050.4134
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.4108
Fried TofuTofu, fried37203.98NA48.760015NA2870146028516020505
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate96103.98NA48.795015NA2870146028516020505
Chickpea flourChickpea flour (besan)4509.1NA48.6166016NA318084608364028103
Split Green PeasRaw Split Green Peas4608.1NA47.363012NA33408520107503587
OatsOats5406.26NA47.21770491600523042902542039.782.2
Barley Malt flourBarley malt flour3702.7NA4797012NA3030224037711020.682
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1501.44NA46.42206.8227710801070339207119
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4003.4NA45.88204.82NA12003370287028.5691
PeanutsRaw Peanuts92011.4NA45.8168019.3NA376070507218032.765
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA45705630855031133
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.396
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.8110
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched901.1NA43.635011NA10808601511011.6129
Enriched SemolinaSemolina, enriched1701.9NA43.64706.2NA136018608941010.5127
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt14207.73NA43.354012NA153028002913014.4672
Chickpeas Raw Chickpeas 5706.56NA4379021.3NA25207180024027.676.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched2802.2NA4325011NA115011501515011116
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked302.1NA42.323010.4NA9507601511011133
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.3446337057705711031112
Oat FlourPartially Debranned Oat Flour5504.37NA40144040NA452037103401903285.5
Soy NutsDry-roasted Soybeans140010.8NA39.5228022NA6490136401932047.78
Millet FlourMillet flour1405.35NA39.4119010NA285022403274026.386.7
Roasted SoybeansSoybeans roasted without salt13808.28NA39145021.6NA3630147001914031.419.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt9002.87NA376306.36NA11305610136014631
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.782
Hulled BarleyBarley, hulled3305NA36133019.4NA2640452037712027.794
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.7585357036306182026107
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA332034007072028128
Durum WheatWheat, durum3405.53NA35.2144030NA508043108942041.6109
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA2410287015535018103
FalafelHome prepared Falafel5402.58NA34.28206.9NA1920585010294015346
French BeansRaw French Beans18604.4NA34188012NA30401316012918019108
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.7124
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1902.5NA33.33604.94NA18003690282012.7696
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7102.84NA33.327010.4NA15301740199201099
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt301.64NA31.410405.27NA15003040281005.9692
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.3103
MilletRaw Millet807.5NA30114016.32952850195027501786.7
Canned White BeansBeans, white, mature seeds, canned7302.32NA305105.15NA910454016340011701
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt2802.42NA29.44504.77NA14204030122010.7669
Carob flourCarob flour34805.7NA29.45405.1NA7908270533509.235.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4903.52NA2948010.3NA16802910377015.3602
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5502.7NA28.54903.27NA1520433012307.6657
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt7301.5NA28.46805.1NA16904630132011632
Peanut SpreadLow Sugar Peanut Spread7207.6NA28.4164019.8NA350081809129203519.3
Corn BranCrude Corn Bran4202.48NA286401.4NA7204401657015.647
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34503.28NA27.553010.5NA231014601682016.6711
CornYellow Corn Grain 703.14NA2712704.85NA2100287015535022104
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3502.3NA2795013NA25402520NA79201768.8
TempehTempeh11105.6NA2781013NA2660412009011.4597
Barley flourBarley flour or meal3203.43NA2796010.3574296030903774020121
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate68303.78NA26.658012NA1900237017414015.7698
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4202.25NA26.49804.87NA18103150285011688
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106
TriticaleTriticale3704.57NA25.7130032NA35803320NA5034.5105
Commercial HummusHummus, commercial4703.77NA25.475011.6NA1810312047426014.4574
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2402.68NA255304.75NA15602780254013700
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.3101
MisoMiso5704.2NA254808.6NA15902100703728025.6430
Minerals in Top 100 Legumes & Cereals with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Iron per 1 kilogram.
Top 5 legumes & cereals with most amount of iron per 1 kilogram are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans