SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA304NA331
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA304NA391
Cooked Rice NoodlesRice noodles, cooked180.17NA0.6413.60.52NA911820.4861.13335
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked9.070.22NA0.6422.71.2NA36.345.425.422.71.86348
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt45.40.31NA0.9154.42.14NA195159344.542.22310
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched13.60.17NA0.91591.7NA168132NA01.9311
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched4.540.33NA0.9136.31.6NA150118NA01.8311
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour9.070.091NA1500.43NA1501099.98181.22262
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked860.32NA1.1411.6NA249254429.071.68319
Cooked Corn PastaCooked Corn Gluten-free Pasta4.540.29NA1.131630.69NA34514112.702.86310
Canned Baked BeansCanned Baked Beans no Salt2270.93NA1.3145NANA472134320.44.546.35329
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein770.19NA1.51320.45NA42620283.63309351.04309
Rice FlourUnenriched White Rice Flour45.40.59NA1.61595.4420644534568.503.6354
Cooked CouscousCouscous, cooked36.30.19NA1.7236.30.38NA10026312522.71.18329
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant22.70.22NA1.7722.72.03NA15091NA22.73.1283
CornstarchCornstarch9.070.23NA2.1313.60.24NA5913.612.7410.2737.7
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked180.036NA2.18411.7NA113159NA2720.54331
Chocolate SoymilkUnfortified Chocolate Soymilk1130.93NA2.1868NANA23164921.82401.54388
Cooked PastaPasta, cooked, unenriched, without added salt31.80.45NA2.2781.61.46NA2632001204.542.3282
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked36.30.11NA2.369.071.14NA122132NA7301308
Cooked Brown RiceCooked Medium-grain Brown Rice45.40.37NA2.42004.98NA349358NA4.542.8331
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked13.60.48NA2.541774.4NA46739026.3183.22319
Cooked Wild RiceWild rice, cooked13.60.55NA2.721451.28NA3724583.6313.66.08335
White Canned HominyHominy, canned, white45.40.14NA2.872.60.32NA1594113.612114.76374
Yellow Canned HominyHominy, canned, yellow45.40.14NA2.872.60.32NA1594113.615654.76374
Cooked MilletMillet, cooked13.60.73NA2.862001.23NA4542814.19.074.13324
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt798NANA2.9NANANANANANA68NA355
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt798NANA2.9NANANANANANA54.4NA355
SILK Blueberry soy yogurtSILK Blueberry soy yogurt798NANA2.9NANANANANANA68NA355
SILK Key Lime soy yogurtSILK Key Lime soy yogurt798NANA2.9NANANANANANA68NA352
SILK Peach soy yogurtSILK Peach soy yogurt798NANA2.9NANANANANANA68NA347
SILK Raspberry soy yogurtSILK Raspberry soy yogurt798NANA2.9NANANANANANA68NA352
SILK Strawberry soy yogurtSILK Strawberry soy yogurt798NANA2.9NANANANANANA68NA349
SoymilkSoymilk Unfortified1130.58NA2.91131NA23653521.82310.54399
Dry Rice NoodlesRice noodles, dry81.60.35NA3.1854.42.26NA69413668.58263.3654
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3221.3NA3.361224.7NA694789909.074.6344.7
Boiled BuckwheatCooked Buckwheat Groats31.80.66NA3.632311.83NA3183999.98182.77343
RiceRaw Regular Long-grain White Rice1271NA3.631134.9429152252268.522.74.9452.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched410.5NA3.631595NA490390NA4.545.2658.5
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched13.60.95NA3.631044.7NA431345NA4.54560.3
Cooked Oat BranOat bran, cooked45.40.3NA41814.37NA540417354.542.4381
Light Rye FlourRye flour, light590.97NA4.131455.27NA5901016809.076.0351.7
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.92NA4.25402.2NA114813343613.68.145.4
Boiled BulgurCooked Bulgur45.40.34NA4.351452.76NA1813082.7222.72.6353
Canned CowpeasCanned Common Cowpeas910.53NA4.41271.3NA31878010.413293.18361
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1951.13NA4.451093.63NA363494149622.68303
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1180.49NA4.541451.3NA35810988.1620552.8364
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1360.93NA4.72816.82NA49026310063.54.9309
Tofu YogurtTofu yogurt5350.34NA4.8181NANA172213591591.4352
Canned Chickpeas Canned Chickpeas , Solids2041.15NA4.851183.84NA3865721411162.86303
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2860.52NA4.92541.73NA46316785.4427.22.9302
Dry CouscousCouscous, dry1091.12NA4.92003.54NA771753NA45.43.7639
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu590NANA5NANANANANANA18NA389
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1951.22NA5.032092.27NA54017421322.74.1311
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5030.71NA5.031221.76NA41754440.436.32.9396
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg27.20.27NA5.1363.50.88NA18186NA3361.68312
YokanYokan, prepared from adzuki beans and sugar1220.13NA5.2681.60.64NA18120410.43760.32161
Canned Kidney BeansCanned All Types Kidney Beans1540.61NA5.31220.76NA40810754.113432.1354
Wheat FlourUnenriched All-purpose White Wheat Flour680.65NA5.31003.11934904851549.073.1854
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2311.05NA5.442453.07NA581111111.8186.26322
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked45.40.311865.4454.42.14NA195159344.542.22310
SemolinaSemolina, unenriched770.86NA5.582132.8NA617844NA4.544.7657.5
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1320.67NA5.671361.3NA4811179511612.8354
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2901.18NA5.761361.68NA4351061NA9622.68318
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt63.50.82NA5.851631.8NA44916422.729.074.54315
Long-grain Brown RiceRaw Long-grain Brown Rice411.37NA5.85526132901411113477.622.79.6653.5
OkaraOkara3630.91NA5.91181.83NA27296648412.54370
Dry PastaDry Unenriched Pasta951.3NA5.92404.16NA857101228727.26.445
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu816NANA5.9NANANANANANA104NA381
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1075NANA5.9NANANA549NANA18NA383
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1040.65NA61272.17NA36374437.683462.0441.8
Pearled BarleyCooked Pearled Barley500.48NA6.031001.17NA2454223913.63.7312
Canned Pinto BeansCanned Pinto Beans, Solids2861.17NA6.031451.74NA4581243NA10842.77320
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1220.71NA6.352181.35NA449120711.39.073.8330
Canned Refried BeansRefried beans, canned, traditional style1320.59NA6.531591.3NA417144726.316782.63353
ShoyuShoyu Soy Sauce1500.2NA6.583364.6NA75319732.27249163.95323
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked4.540.33NA6.6236.31.6NA1501183401.8311
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2130.73NA6.671501.44NA4171252NA12162.54355
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2130.73NA6.671501.44NA417125216.86622.54355
Cooked QuinoaQuinoa, cooked770.87NA6.762902.86NA68978012.731.84.94325
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13.60.17NA6.76591.7NA1681323401.9311
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2631.3NA6.81321.73NA5351134NA9433.36312
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1631.17NA6.81951.9NA567121611.822.74.6324
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2772.4NA6.97988.37NA180132931527.2156.58
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu354NANA6.94NANANANANANA154NA400
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1540.64NA7.031450.91NA39011791415063.8352
HummusHome Prepared Hummus2221NA7.081322.57NA4997851110984.94294
Canned Great Northern BeansBeans, great northern, mature seeds, canned2400.73NA7.122311.85NA617159218.616782.95317
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.2
Tapioca PearlsDry Tapioca Pearls910.091NA7.174.540.5NA31.8503.634.540.5450
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked500.78NA7.261044.4NA32234968.531.85.4447.4
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1116NANA7.26NANANA585NANA31.8NA371
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)9120.97NA7.31682.83NA5496714554.43.76376
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1540.74NA7.351721.48NA50315602615882.95357
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina54.40.9NA7.52044.7NA49934915527.25.1275
Cooked SpeltSpelt, cooked45.40.98NA7.572224.95NA6806491822.75.67302
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu676NANA7.67NANANANANANA150NA376
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu798NANA7.7NANANANANANA118NA374
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1084NANA7.7NANANANANANA127NA351
Cooked Whole-wheat PastaPasta, whole-wheat, cooked591.02NA7.82456NA576435165186.08280
Minerals in Top 100 Legumes & Cereals with the lowest Iron content per 1 lb
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by least amount of Iron per 1 pound.
Top 5 legumes & cereals with least amount of iron per 1 pound are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice