Compare minerals in cereals that are rich in Iron. The cereals containing most amount of Iron will be on the top. Press the
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| Main | Minerals | ||||||||||
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Calcium Ca (mg) |
Copper, Cu (mcg) |
Fluoride, F (mg) |
Iron, Fe (mg) |
Magnesium, Mg (mg) |
Manganese, Mn (mg) |
Phosphorus, P (mg) |
Potassium, K (mg) |
Selenium, Se (mcg) |
Sodium, Na (mg) |
Zinc, Zn (mg) |
| | | | | | | | | | | |
| Rice bran, crude | 57 | 0.728 | 0 | 18.540 | 781 | 14.210 | 1677 | 1485 | 15.600 | 5 | 6.040 |
| Wheat bran, crude | 73 | 0.998 | 0 | 10.570 | 611 | 11.500 | 1013 | 1182 | 77.600 | 2 | 7.270 |
| Quinoa | 60 | 0.820 | 0 | 9.250 | 210 | 2.260 | 410 | 740 | 0 | 21 | 3.300 |
| Amaranth | 153 | 0.777 | 0 | 7.590 | 266 | 2.260 | 455 | 366 | 0 | 21 | 3.180 |
| Rye flour, dark | 56 | 0.750 | 0 | 6.450 | 248 | 6.730 | 632 | 730 | 35.700 | 1 | 5.620 |
| Wheat germ, crude | 39 | 0.796 | 0 | 6.260 | 239 | 13.301 | 842 | 892 | 79.200 | 12 | 12.290 |
| Raw oat bran | 58 | 0.403 | 0 | 5.410 | 235 | 5.630 | 734 | 566 | 45.200 | 4 | 3.110 |
| Wheat, soft white | 34 | 0.426 | 0 | 5.370 | 90 | 3.406 | 402 | 435 | 0 | 2 | 3.460 |
| Vital wheat gluten | 142 | 0.182 | 0 | 5.200 | 25 | 0 | 260 | 100 | 39.700 | 29 | 0.850 |
| Noodles, chinese, chow mein | 20 | 0.167 | 0 | 4.730 | 52 | 1.357 | 161 | 120 | 43 | 439 | 1.400 |
| Oats | 54 | 0.626 | 0 | 4.720 | 177 | 4.916 | 523 | 429 | 0 | 2 | 3.970 |
| Barley malt flour | 37 | 0.270 | 0 | 4.710 | 97 | 1.193 | 303 | 224 | 37.700 | 11 | 2.060 |
| Wheat, hard white | 32 | 0.363 | 0 | 4.560 | 93 | 3.821 | 355 | 432 | 0 | 2 | 3.330 |
| Sorghum | 28 | 0 | 0 | 4.400 | 0 | 0 | 287 | 350 | 0 | 6 | 0 |
| Raw short-grain white rice | 3 | 0.210 | 0 | 4.230 | 23 | 1.037 | 95 | 76 | 15.100 | 1 | 1.100 |
| Buckwheat flour, whole-groat | 41 | 0.515 | 0 | 4.060 | 251 | 2.030 | 337 | 577 | 5.700 | 11 | 3.120 |
| Oat flour, partially debranned | 55 | 0.437 | 0 | 4 | 144 | 4.019 | 452 | 371 | 34 | 19 | 3.200 |
| Rice, white, with pasta, dry | 46 | 0.275 | 0 | 3.980 | 40 | 1.040 | 158 | 209 | 31.900 | 1866 | 1.210 |
| Wheat flour, whole-grain | 34 | 0.382 | 0 | 3.880 | 138 | 3.799 | 346 | 405 | 70.700 | 5 | 2.930 |
| Spaghetti, whole-wheat, dry | 40 | 0.454 | 0 | 3.630 | 143 | 3.055 | 258 | 215 | 73 | 8 | 2.370 |
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Calcium Ca (mg) |
Copper, Cu (mcg) |
Fluoride, F (mg) |
Iron, Fe (mg) |
Magnesium, Mg (mg) |
Manganese, Mn (mg) |
Phosphorus, P (mg) |
Potassium, K (mg) |
Selenium, Se (mcg) |
Sodium, Na (mg) |
Zinc, Zn (mg) |
| Macaroni, whole-wheat, dry | 40 | 0.454 | 0 | 3.630 | 143 | 3.055 | 258 | 215 | 0 | 8 | 2.370 |
| Wheat, hard red spring | 25 | 0.410 | 0 | 3.600 | 124 | 4.055 | 332 | 340 | 70.700 | 2 | 2.780 |
| Barley, hulled | 33 | 0.498 | 0 | 3.600 | 133 | 1.943 | 264 | 452 | 37.700 | 12 | 2.770 |
| Wheat, durum | 34 | 0.553 | 0 | 3.520 | 144 | 3.012 | 508 | 431 | 89.400 | 2 | 4.160 |
| Cornmeal, whole-grain, yellow | 6 | 0.193 | 0 | 3.450 | 127 | 0.498 | 241 | 287 | 15.500 | 35 | 1.820 |
| Cornmeal, whole-grain, white | 6 | 0.193 | 0 | 3.450 | 127 | 0.498 | 241 | 287 | 15.500 | 35 | 1.820 |
| Pasta, fresh-refrigerated, plain, as purchased | 15 | 0.228 | 0 | 3.350 | 46 | 0.547 | 163 | 179 | 0 | 26 | 1.220 |
| Pasta, fresh-refrigerated, spinach, as purchased | 43 | 0.197 | 0 | 3.300 | 63 | 0.781 | 148 | 272 | 0 | 27 | 1.400 |
| Wheat, soft red winter | 27 | 0.450 | 0 | 3.210 | 126 | 4.391 | 493 | 397 | 0 | 2 | 2.630 |
| Wheat, hard red winter | 29 | 0.434 | 0 | 3.190 | 126 | 3.985 | 288 | 363 | 70.700 | 2 | 2.650 |
| Raw millet | 8 | 0.750 | 0 | 3.010 | 114 | 1.632 | 285 | 195 | 2.700 | 5 | 1.680 |
| Corn bran, crude | 42 | 0.248 | 0 | 2.790 | 64 | 0.140 | 72 | 44 | 16.500 | 7 | 1.560 |
| Corn, white | 7 | 0.314 | 0 | 2.710 | 127 | 0.485 | 210 | 287 | 15.500 | 35 | 2.210 |
| Corn, yellow | 7 | 0.314 | 0 | 2.710 | 127 | 0.485 | 210 | 287 | 15.500 | 35 | 2.210 |
| Noodles, japanese, soba, dry | 35 | 0.230 | 0 | 2.700 | 95 | 1.291 | 254 | 252 | 0 | 792 | 1.710 |
| Barley flour or meal | 32 | 0.343 | 0 | 2.680 | 96 | 1.034 | 296 | 309 | 37.700 | 4 | 2 |
| Rye | 33 | 0.450 | 0 | 2.670 | 121 | 2.680 | 374 | 264 | 35.300 | 6 | 3.730 |
| Triticale flour, whole-grain | 35 | 0.559 | 0 | 2.590 | 153 | 4.185 | 321 | 466 | 0 | 2 | 2.660 |
| Triticale | 37 | 0.457 | 0 | 2.570 | 130 | 3.210 | 358 | 332 | 0 | 5 | 3.450 |
| Raw pearled barley | 29 | 0.420 | 0 | 2.500 | 79 | 1.322 | 221 | 280 | 37.700 | 9 | 2.130 |
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Calcium Ca (mg) |
Copper, Cu (mcg) |
Fluoride, F (mg) |
Iron, Fe (mg) |
Magnesium, Mg (mg) |
Manganese, Mn (mg) |
Phosphorus, P (mg) |
Potassium, K (mg) |
Selenium, Se (mcg) |
Sodium, Na (mg) |
Zinc, Zn (mg) |
| Buckwheat groats, roasted, dry | 17 | 0.624 | 0 | 2.470 | 221 | 1.618 | 319 | 320 | 8.400 | 11 | 2.420 |
| Bulgur, dry | 35 | 0.335 | 0 | 2.460 | 164 | 3.048 | 300 | 410 | 2.300 | 17 | 1.930 |
| Corn flour, whole-grain, yellow | 7 | 0.230 | 0 | 2.380 | 93 | 0.460 | 272 | 315 | 15.400 | 5 | 1.730 |
| Corn flour, whole-grain, white | 7 | 0.230 | 0 | 2.380 | 93 | 0.460 | 272 | 315 | 15.400 | 5 | 1.730 |
| Buckwheat | 18 | 1.100 | 0 | 2.200 | 231 | 1.300 | 347 | 460 | 8.300 | 1 | 2.400 |
| Wheat, sprouted | 28 | 0.261 | 0 | 2.140 | 82 | 1.858 | 200 | 169 | 42.500 | 16 | 1.650 |
| Spaghetti, spinach, dry | 58 | 0.499 | 0 | 2.130 | 174 | 2.645 | 332 | 376 | 63.500 | 36 | 2.760 |
| Rye flour, medium | 24 | 0.287 | 0 | 2.120 | 75 | 5.460 | 207 | 340 | 35.700 | 3 | 1.990 |
| Rice flour, brown | 11 | 0.230 | 0 | 1.980 | 112 | 4.013 | 337 | 289 | 0 | 8 | 2.450 |
| Raw wild rice | 21 | 0.524 | 0 | 1.960 | 177 | 1.329 | 433 | 427 | 2.800 | 7 | 5.960 |
| Raw medium-grain brown rice | 33 | 0.277 | 0 | 1.800 | 143 | 3.743 | 264 | 268 | 0 | 4 | 2.020 |
| Rye flour, light | 21 | 0.250 | 0 | 1.800 | 70 | 1.970 | 194 | 233 | 35.700 | 2 | 1.750 |
| Raw glutinous white rice | 11 | 0.171 | 0 | 1.600 | 23 | 0.974 | 71 | 77 | 15.100 | 7 | 1.200 |
| Tapioca, pearl, dry | 20 | 0.020 | 0 | 1.580 | 1 | 0.110 | 7 | 11 | 0.800 | 1 | 0.120 |
| Rice, white, medium-grain, cooked | 3 | 0.038 | 0 | 1.490 | 13 | 0.377 | 37 | 29 | 7.500 | 0 | 0.420 |
| Raw long-grain brown rice | 23 | 0.277 | 0 | 1.470 | 143 | 3.743 | 333 | 223 | 23.400 | 7 | 2.020 |
| Rice, white, short-grain, cooked | 1 | 0.072 | 0 | 1.460 | 8 | 0.357 | 33 | 26 | 7.500 | 0 | 0.400 |
| Barley, pearled, cooked | 11 | 0.105 | 0 | 1.330 | 22 | 0.259 | 54 | 93 | 8.600 | 3 | 0.820 |
| Noodles, japanese, somen, dry | 23 | 0.144 | 0 | 1.320 | 28 | 0.479 | 80 | 164 | 8.300 | 1840 | 0.450 |
| Rice, white, long-grain, regular, cooked | 10 | 0.069 | 41.100 | 1.200 | 12 | 0.472 | 43 | 35 | 7.500 | 1 | 0.490 |
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Calcium Ca (mg) |
Copper, Cu (mcg) |
Fluoride, F (mg) |
Iron, Fe (mg) |
Magnesium, Mg (mg) |
Manganese, Mn (mg) |
Phosphorus, P (mg) |
Potassium, K (mg) |
Selenium, Se (mcg) |
Sodium, Na (mg) |
Zinc, Zn (mg) |
| Pasta, fresh-refrigerated, plain, cooked | 6 | 0.093 | 0 | 1.140 | 18 | 0.224 | 63 | 24 | 0 | 6 | 0.560 |
| Pasta, homemade, made without egg, cooked | 6 | 0.060 | 0 | 1.130 | 14 | 0.193 | 40 | 19 | 0 | 74 | 0.370 |
| Pasta, fresh-refrigerated, spinach, cooked | 18 | 0.080 | 0 | 1.110 | 24 | 0.316 | 57 | 37 | 0 | 6 | 0.630 |
| Couscous, dry | 24 | 0.247 | 0 | 1.080 | 44 | 0.780 | 170 | 166 | 0 | 10 | 0.830 |
| Macaroni, whole-wheat, cooked | 15 | 0.167 | 0 | 1.060 | 30 | 1.379 | 89 | 44 | 25.900 | 3 | 0.810 |
| Spaghetti, whole-wheat, cooked | 15 | 0.167 | 0 | 1.060 | 30 | 1.379 | 89 | 44 | 25.900 | 3 | 0.810 |
| Spaghetti, spinach, cooked | 30 | 0.205 | 0 | 1.040 | 62 | 1.504 | 108 | 58 | 22.100 | 14 | 1.080 |
| Bulgur, cooked | 10 | 0.075 | 0 | 0.960 | 32 | 0.609 | 40 | 68 | 0.600 | 5 | 0.570 |
| Rice, white, with pasta, cooked | 8 | 0.020 | 0 | 0.940 | 12 | 0.209 | 37 | 42 | 0 | 568 | 0.280 |
| Pasta, corn, dry | 4 | 0.202 | 0 | 0.930 | 119 | 0.483 | 253 | 294 | 7.900 | 3 | 1.790 |
| Oat bran, cooked | 10 | 0.066 | 0 | 0.880 | 40 | 0.964 | 119 | 92 | 7.700 | 1 | 0.530 |
| Buckwheat groats, roasted, cooked | 7 | 0.146 | 0 | 0.800 | 51 | 0.403 | 70 | 88 | 2.200 | 4 | 0.610 |
| Rice noodles, dry | 18 | 0.078 | 0 | 0.700 | 12 | 0.498 | 153 | 30 | 15.100 | 182 | 0.740 |
| Millet, cooked | 3 | 0.161 | 0 | 0.630 | 44 | 0.272 | 100 | 62 | 0.900 | 2 | 0.910 |
| Hominy, canned, white | 10 | 0.030 | 0 | 0.620 | 16 | 0.070 | 35 | 9 | 3 | 210 | 1.050 |
| Hominy, canned, yellow | 10 | 0.030 | 0 | 0.620 | 16 | 0.070 | 35 | 9 | 3 | 210 | 1.050 |
| Wild rice, cooked | 3 | 0.121 | 0 | 0.600 | 32 | 0.282 | 82 | 101 | 0.800 | 3 | 1.340 |
| Rice, brown, medium-grain, cooked | 10 | 0.081 | 0 | 0.530 | 44 | 1.097 | 77 | 79 | 0 | 1 | 0.620 |
| Noodles, japanese, somen, cooked | 8 | 0.025 | 0 | 0.520 | 2 | 0.251 | 27 | 29 | 0 | 161 | 0.220 |
| Noodles, japanese, soba, cooked | 4 | 0.008 | 0 | 0.480 | 9 | 0.374 | 25 | 35 | 0 | 60 | 0.120 |
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Calcium Ca (mg) |
Copper, Cu (mcg) |
Fluoride, F (mg) |
Iron, Fe (mg) |
Magnesium, Mg (mg) |
Manganese, Mn (mg) |
Phosphorus, P (mg) |
Potassium, K (mg) |
Selenium, Se (mcg) |
Sodium, Na (mg) |
Zinc, Zn (mg) |
| Cornstarch | 2 | 0.050 | 0 | 0.470 | 3 | 0.053 | 13 | 3 | 2.800 | 9 | 0.060 |
| Rice, brown, long-grain, cooked | 10 | 0.100 | 0 | 0.420 | 43 | 0.905 | 83 | 43 | 9.800 | 5 | 0.630 |
| Couscous, cooked | 8 | 0.041 | 0 | 0.380 | 8 | 0.084 | 22 | 58 | 27.500 | 5 | 0.260 |
| Rice flour, white | 10 | 0.130 | 0 | 0.350 | 35 | 1.200 | 98 | 76 | 15.100 | 0 | 0.800 |
| Arrowroot flour | 40 | 0.040 | 0 | 0.330 | 3 | 0.470 | 5 | 11 | 0 | 2 | 0.070 |
| Pasta, corn, cooked | 1 | 0.064 | 0 | 0.250 | 36 | 0.153 | 76 | 31 | 2.800 | 0 | 0.630 |
| Rice, white, glutinous, cooked | 2 | 0.049 | 0 | 0.140 | 5 | 0.262 | 8 | 10 | 5.600 | 5 | 0.410 |
| Rice noodles, cooked | 4 | 0.038 | 0 | 0.140 | 3 | 0.114 | 20 | 4 | 4.500 | 19 | 0.250 |
![]() |
Calcium Ca (mg) |
Copper, Cu (mcg) |
Fluoride, F (mg) |
Iron, Fe (mg) |
Magnesium, Mg (mg) |
Manganese, Mn (mg) |
Phosphorus, P (mg) |
Potassium, K (mg) |
Selenium, Se (mcg) |
Sodium, Na (mg) |
Zinc, Zn (mg) |
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