SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA95NA103
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA95NA122
Cooked Rice NoodlesRice noodles, cooked5.670.054NA0.24.250.16NA28.35.676.38270.35105
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.830.069NA0.27.10.37NA11.3147.947.10.58109
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt140.098NA0.28170.67NA6149.610.61.40.6997
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched4.250.054NA0.2818.40.53NA52.441NA00.697
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1.40.1NA0.2811.30.51NA46.837NA00.5797
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2.830.028NA0.3115.60.13NA46.8343.15.670.3881.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked270.099NA0.3412.80.5NA7879.4132.830.52100
Cooked Corn PastaCooked Corn Gluten-free Pasta1.40.091NA0.35510.22NA108443.9700.8997
Canned Baked BeansCanned Baked Beans no Salt710.29NA0.4145.4NANA1474206.381.42103
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein240.058NA0.47410.14NA1336341.1396670.3396
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317
Cooked CouscousCouscous, cooked11.30.058NA0.5411.30.12NA3182.2397.10.37103
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant7.10.068NA0.557.10.64NA46.828.3NA7.10.9688.6
CornstarchCornstarch2.830.071NA0.674.250.075NA18.44.253.9712.80.08511.8
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5.670.011NA0.6812.80.53NA35.449.6NA850.17103
Chocolate SoymilkUnfortified Chocolate Soymilk35.40.29NA0.6821.3NANA72.32036.8750.48121
Cooked PastaPasta, cooked, unenriched, without added salt9.920.14NA0.7125.50.46NA82.262.437.41.40.7288
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked11.30.035NA0.742.830.36NA38.341NA2280.3196
Cooked Brown RiceCooked Medium-grain Brown Rice140.11NA0.7562.41.55NA109112NA1.40.88103
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4.250.15NA0.7955.31.4NA1461228.225.671100
Cooked Wild RiceWild rice, cooked4.250.17NA0.8545.40.4NA1161431.134.251.9105
White Canned HominyHominy, canned, white140.043NA0.8822.70.099NA49.612.84.253781.5117
Yellow Canned HominyHominy, canned, yellow140.043NA0.8822.70.099NA49.612.84.254891.5117
Cooked MilletMillet, cooked4.250.23NA0.8962.40.39NA142881.282.831.3101
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt249NANA0.91NANANANANANA21.3NA111
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt249NANA0.91NANANANANANA17NA111
SILK Blueberry soy yogurtSILK Blueberry soy yogurt249NANA0.91NANANANANANA21.3NA111
SILK Key Lime soy yogurtSILK Key Lime soy yogurt249NANA0.91NANANANANANA21.3NA110
SILK Peach soy yogurtSILK Peach soy yogurt249NANA0.91NANANANANANA21.3NA108
SILK Raspberry soy yogurtSILK Raspberry soy yogurt249NANA0.91NANANANANANA21.3NA110
SILK Strawberry soy yogurtSILK Strawberry soy yogurt249NANA0.91NANANANANANA21.3NA109
SoymilkSoymilk Unfortified35.40.18NA0.9135.40.32NA73.71676.872.30.17125
Dry Rice NoodlesRice noodles, dry25.50.11NA0.99170.71NA21742.521.42581.0517
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1010.4NA1.0538.31.47NA21724728.22.831.4514
Boiled BuckwheatCooked Buckwheat Groats9.920.21NA1.1372.30.57NA991253.15.670.86107
RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.80.16NA1.1349.61.56NA153122NA1.41.6418.3
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.250.3NA1.1332.61.47NA135108NA1.41.5619
Cooked Oat BranOat bran, cooked140.094NA1.2556.71.37NA169130111.40.75119
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.5414
Boiled BulgurCooked Bulgur140.11NA1.3645.40.86NA56.7960.857.10.81110
Canned CowpeasCanned Common Cowpeas28.30.17NA1.3739.70.4NA992443.264150.99113
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids610.35NA1.4341.13NA1131554.43010.8495
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned370.15NA1.445.40.41NA1123432.556420.88114
Cooked Spinach SpaghettiSpaghetti, spinach, cooked42.50.29NA1.47882.13NA15382.231.3201.5397
Tofu YogurtTofu yogurt1670.11NA1.556.7NANA5466.618.449.60.44110
Canned Chickpeas Canned Chickpeas , Solids63.80.36NA1.5371.2NA1201794.43490.8995
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt89.30.16NA1.5379.40.54NA1455241.78.50.9194
Dry CouscousCouscous, dry340.35NA1.5362.41.1NA241235NA141.1812
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu184NANA1.56NANANANANANA5.67NA122
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt610.38NA1.5765.20.71NA1695444.17.11.2897
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1570.22NA1.5738.30.55NA13017012.611.30.91124
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg8.50.085NA1.6200.27NA56.727NA1050.5298
YokanYokan, prepared from adzuki beans and sugar38.30.041NA1.6425.50.2NA56.763.83.261180.09950.2
Canned Kidney BeansCanned All Types Kidney Beans480.19NA1.6638.30.24NA1283361.284200.65111
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt72.30.33NA1.776.50.96NA1813473.75.671.96101
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked140.09858.31.7170.67NA6149.610.61.40.6997
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids410.21NA1.7742.50.41NA1503691.563630.88111
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids910.37NA1.842.50.52NA136332NA3010.8499
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt200.26NA1.83510.56NA1405130.852.831.499
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
OkaraOkara1130.28NA1.84370.57NA853021512.80.79116
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.5214
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu255NANA1.84NANANANANANA32.6NA119
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm336NANA1.84NANANA172NANA5.67NA120
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.60.2NA1.8739.70.68NA11323211.826080.6413
Pearled BarleyCooked Pearled Barley15.60.15NA1.9310.37NA76.5132124.251.1698
Canned Pinto BeansCanned Pinto Beans, Solids89.30.37NA1.945.40.54NA143388NA3390.86100
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt38.30.22NA2680.42NA1403773.542.831.2103
Canned Refried BeansRefried beans, canned, traditional style410.18NA2.0449.60.41NA1304528.225240.82110
ShoyuShoyu Soy Sauce46.80.061NA2.061051.44NA2356170.7177861.23101
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1.40.1NA2.0711.30.51NA46.83710.600.5797
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids66.60.23NA2.146.80.45NA130391NA3800.79111
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt66.60.23NA2.146.80.45NA1303915.242070.79111
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.55102
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked4.250.054NA2.118.40.53NA52.44110.600.697
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.20.4NA2.13410.54NA167354NA2951.0598
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt510.37NA2.13610.6NA1773803.77.11.43101
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.06
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu111NANA2.17NANANANANANA48NA125
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned480.2NA2.245.40.28NA1223694.44711.2110
HummusHome Prepared Hummus69.50.32NA2.2410.8NA1562453.43431.5592
Canned Great Northern BeansBeans, great northern, mature seeds, canned750.23NA2.2372.30.58NA1934985.85240.9299
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.57
Tapioca PearlsDry Tapioca Pearls28.30.028NA2.241.40.16NA9.9215.61.131.40.1715.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm349NANA2.27NANANA183NANA9.92NA116
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2850.3NA2.352.40.89NA17221014171.18118
Canned Refried Beans, fat-freeRefried beans, canned, fat-free480.23NA2.3540.46NA1574888.084960.92112
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina170.28NA2.3463.81.46NA15610948.58.51.686
Cooked SpeltSpelt, cooked140.3NA2.3769.51.55NA2132035.677.11.7794
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu211NANA2.4NANANANANANA46.8NA117
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu249NANA2.4NANANANANANA37NA117
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm339NANA2.4NANANANANANA39.7NA110
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.6
Minerals in Top 100 Legumes & Cereals with the lowest Iron content per 5 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 5 ounces.
Top 5 legumes & cereals with least amount of iron per 5 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice