Cereals rich in Iron on Vegan Nutrients Project

Compare minerals in cereals that are rich in Iron. The cereals containing most amount of Iron will be on the top. Press the or buttons to sort by another nutrient.

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Data from the USDA Agricultural Research Service.  The amount of nutrients is per 100g edible portion of given food.
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The minerals view of Cereals rich in Iron

Main	Minerals
	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
	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
	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
	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
	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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The minerals view of Cereals rich in Iron

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