Rice BranCrude Rice Bran2593.3NA84354364.5NA7607673670.822.727.428
SoybeansRaw Soybeans12567.52NA71.2127011.4NA3193815180.79.072238.7
MothbeansRaw Mothbeans6803.12NA49.217288.26NA22185402371368.744
Wheat BranCrude Wheat Bran3314.53NA48277152NA459553613529.073345
White BeansRaw White Beans10894.46NA47.48628.15NA136581425872.616.651.3
Black Turtle BeansRaw Black Turtle Beans7264.54NA39.57264.54NA1996680414.5419.9850
NattoNatto9843.03NA395226.93NA78933074031.813.7250
Common CowpeasRaw Common Cowpeas4993.83NA37.58356.93NA192350444172.615.354.2
Kidney BeansRaw All Types Kidney Beans6494.35NA376354.63NA1846637814.510912.753.3
Small White BeansRaw Small White Beans7852.9NA358305.8NA201869945854.412.753
TeffRaw Teff8163.67NA34.683542NA194619372054.416.540
Raw AmaranthUncooked Amaranth Grain7212.4NA34.5112515NA2527230485181351.2
Mungo BeansRaw Mungo Beans6264.45NA34.312116.93NA17194459371721549
Large Lima BeansRaw Large Lima Beans3673.36NA3410167.6NA1746782032.781.61346
Red LentilsRaw Pink Or Red Lentils2185.9NA33.52687.8NA13343030031.816.335.5
Pink BeansRaw Pink Beans5903.67NA30.78266.24NA188266415936.311.645.6
Mung BeansRaw Mung Beans5994.27NA30.68574.7NA1665565237681241
Broadbeans Raw Broadbeans 4673.74NA30.48717.38NA19104817375914.250
Red Kidney BeansRaw Red Kidney Beans3763.179.9830.36265.04NA1842616414.554.412.753.3
LentilsRaw Lentils1593.42NA29.52136.3NA127530710.4527.21537.5
Chow MeinChow Mein Chinese Noodles00.56NA29862.6NA44546712939283.677.17
Soy FlourRaw Full-fat Soy Flour93413.2NA29194610.31424224111408345917.823.4
Wheat GermCrude Wheat Germ1773.6NA28.4108460.3NA3819404635954.455.750.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3673NA288537.65NA1678636431.85911.854.7
Soy CheeseSoybean, curd cheese8531.72NA25.410344.03NA100790376.2917.8322
Navy BeansRaw Navy Beans6673.8NA257946.43NA184653755022.716.655
Great Northern BeansRaw Great Northern Beans7943.8NA258576.45NA2028629158.563.510.548.5
Oat BranRaw Oat Bran2631.83NA24.5106625.5NA33292567205181429.7
Soft White WheatWheat, soft white1541.93NA24.440815.4NA18231973NA9.0715.747.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate15880.88NA24.31362.74NA44054940.431.83.63384
Pigeon Peas Raw Pigeon Peas 5904.8NA23.78308.12NA16656314377712.548
SeitanVital wheat gluten6440.83NA23.6113NANA11794541801323.8637
Boiled SoybeansBoiled Soybeans no Salt4631.85NA23.33903.74NA11112336334.545.2284
Pinto BeansRaw Pinto Beans5134.05NA237985.2NA1864631912754.410.351.4
Black BeansRaw Black Beans5583.8NA22.87764.8NA1597672714.522.716.650
Cranberry BeansRaw Cranberry Beans5763.6NA22.77084.17NA1687604257.627.216.556.2
Adzuki BeansRaw Adzuki Beans2994.96NA22.65767.85NA172856881422.72361
Dark Rye FlourRye flour, dark1682.54NA22.572627.5NA2263325281.69.072348.8
Fried TofuTofu, fried16871.8NA222726.8NA130266212972.69.03229
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate43591.8NA224316.8NA130266212972.69.03229
Chickpea flourChickpea flour (besan)2044.14NA227537.26NA1442383737.629012.746.6
Split Green PeasRaw Split Green Peas2093.67NA21.52865.4NA1515386548.522.71639.4
OatsOats2452.84NA21.480322.3726237219461159.071837.3
Barley Malt flourBarley malt flour1681.22NA21.44405.4NA13741016171509.3437.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour680.65NA211003.11264904851549.073.1854
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1811.55NA20.83722.2NA544152912.731.813314
PeanutsRaw Peanuts4175.2NA20.87628.77NA1706319832.781.61529.5
Raw QuinoaQuinoa, uncooked2132.68NA20.78949.22NA2073255438.622.71460.2
Hard white WheatWheat, hard white1451.65NA20.742217.3NA16101960NA9.071543.4
Raw SpeltUncooked Spelt1222.3NA2061713.5417181917605336.31550
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched410.5NA19.81595NA49039068.54.545.2658.5
Enriched SemolinaSemolina, enriched770.86NA19.82132.8NA6178444064.544.7657.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.53305
Chickpeas Raw Chickpeas 2592.98NA19.53589.66NA11433257010912.535
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1271NA19.51134.94NA52252268.522.74.9452.7
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked13.60.95NA191044.7NA43134568.54.54560.3
Buckwheat FlourWhole-groat Buckwheat Flour1862.34NA18.411399.22021529261726501450.6
Oat FlourPartially Debranned Oat Flour2492NA1865318.2NA205016831548614.538.8
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.63
Millet FlourMillet flour63.52.43NA185404.54NA12931016148181239.3
Roasted SoybeansSoybeans roasted without salt6263.76NA17.76589.8NA1647666886.61814.28.85
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.26286
Whole Wheat PastaDry Whole-Wheat Pasta1322.25NA16.458113.5NA1556196935227.213.537.2
Hulled BarleyBarley, hulled1502.26NA16.36038.8NA1197205017154.412.643
Whole Wheat FlourWhole-grain Wheat Flour1541.86NA16.362118.4265161916472809.0711.848.7
Hard Red Spring WheatWheat, hard red spring1131.86NA16.356218.4NA150615423219.0712.658
Durum WheatWheat, durum1542.5NA1665313.7NA230419554069.071949.6
CornmealWhole-grain Yellow Cornmeal27.20.88NA15.65762.26NA1093130270.31598.2646.5
FalafelHome prepared Falafel2451.17NA15.53723.13NA87126544.5413346.8157
French BeansRaw French Beans8442NA15.48535.44NA1379596958.581.68.649
SorghumSorghum Grain591.3NA15.27487.3NA1311164755.39.077.5756.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.76316
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1221.93NA1547210NA13021660315501140
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3221.3NA151224.7NA694789909.074.6344.7
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt13.60.74NA14.24722.4NA680137912.745.42.68314
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.5
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.3
Canned White BeansBeans, white, mature seeds, canned3311.05NA13.62312.34NA41320597.2615425.1318
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1271.1NA13.32042.16NA64418285.449.074.85304
Carob flourCarob flour15792.6NA13.32452.3NA3583751241594.1716.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.94273
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2491.22NA132221.5NA68919645.4413.63.45298
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3310.68NA133082.3NA76721005.99.074.94287
Peanut SpreadLow Sugar Peanut Spread3273.45NA137448.98NA1588371041.31324168.75
Corn BranCrude Corn Bran1911.12NA12.72900.64NA3272007531.87.0821.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari15651.5NA12.52404.77NA104866276.29.077.53323
CornYellow Corn Grain 31.81.42NA12.35762.2NA953130270.31591047
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1591.04NA12.24315.86NA11521143NA35927.7631.2
TempehTempeh5032.54NA12.23675.9NA120718690415.17271
Barley flourBarley flour or meal1451.56NA124354.726013431402171189.0755
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate30981.7NA122635.36NA86210757963.57.12317
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1911.02NA124452.2NA821142912.722.74.9312
RyeRye grain1091.66NA1249911.7NA15062313639.071248
TriticaleTriticale1682.07NA11.759014.6NA16241506NA22.715.647.7
Commercial HummusHummus, commercial2131.7NA11.53405.24NA821141521.319326.53260
Medium Rye flourRye flour, medium1091.5NA11.528611NA1021169665.39.079.8449.8
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.85318
Raw Pearled BarleyBarley, pearled, raw1321.9NA11.33586NA10021270171419.6645.8
MisoMiso2591.9NA11.32183.9NA72195331.81691011.6195
Minerals in Top 100 Legumes & Cereals with the highest Iron content per 1 lb
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 pound.
Top 5 legumes & cereals with most amount of iron per 1 pound are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans