Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.921212
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.717
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.2
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.6
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.5
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.3722
NattoNatto4311.32NA172283.03NA345144717.5146109
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.7
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.3
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.2
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.4
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.620
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.5
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.0620
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.318
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.8
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.3
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.4
Chow MeinChow Mein Chinese Noodles00.25NA12.837.71.15NA19420456.617191.63.14
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.2
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.1624
Soy CheeseSoybean, curd cheese3730.75NA114521.76NA44139533.339.73.4141
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.2424
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.2
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate6950.38NA10.659.51.2NA19224017.7141.6168
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.4821
SeitanVital wheat gluten2820.36NA10.349.6NANA51619878.857.51.716.3
Boiled SoybeansBoiled Soybeans no Salt2020.81NA10.21711.64NA486102214.522.3124
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.5
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.2422
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.6
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.7
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3
Fried TofuTofu, fried7380.79NA9.661192.97NA57029056.631.83.95100
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate19070.79NA9.661892.97NA57029056.631.83.95100
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.4
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.2
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour29.80.29NA9.243.71.355521421267.33.971.423.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt79.40.68NA9.11630.96NA2386695.56145.66137
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.513
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.125
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.86133
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.3517
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.2
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.87
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.74125
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.7
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.7
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.52138
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1410.56NA6.653.62.05NA30434539.53.972.0219.6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5.950.33NA6.232061.05NA2986035.56201.17137
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
Canned White BeansBeans, white, mature seeds, canned1450.46NA5.931011.02NA1819013.186752.22139
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt55.60.48NA5.8389.30.95NA2828002.43.972.12133
Carob flourCarob flour6911.13NA5.831071NA157164110.569.51.837.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.04119
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1090.53NA5.66970.65NA3028592.45.951.5130
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1450.3NA5.641351NA3359192.583.972.16125
Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.83
Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.3141
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.7
TempehTempeh2201.1NA5.361612.58NA5288180182.26118
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.9724
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate13550.75NA5.281152.34NA37747034.527.83.1139
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt83.30.45NA5.241940.97NA3596255.569.922.14137
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.86114
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt47.60.53NA51050.94NA3105524.967.942.56139
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320
MisoMiso1130.83NA4.94951.7NA3164171473985.185.4
Minerals in Top 100 Legumes & Cereals with the highest Iron content per 7 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 7 ounces.
Top 5 legumes & cereals with most amount of iron per 7 ounces are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans