Fruits and cereals rich in Iron on Vegan Nutrients Project

Compare minerals in fruits and cereals that are rich in Iron. The fruits and 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 Fruits and 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
Apricots, dehydrated (low-moisture), sulfured, uncooked	61	0.576	0	6.310	63	0.369	157	1850	0	13	1
Wheat germ, crude	39	0.796	0	6.260	239	13.301	842	892	79.200	12	12.290
Peaches, dehydrated (low-moisture), sulfured, uncooked	38	0.493	0	5.510	57	0.413	162	1351	0	10	0.780
Raw oat bran	58	0.403	0	5.410	235	5.630	734	566	45.200	4	3.110
Longans, dried	45	0.807	0	5.400	46	0.248	196	658	0	48	0.220
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
Peaches, dried, sulfured, uncooked	28	0.364	0	4.060	42	0.305	119	996	0.500	7	0.570
Buckwheat flour, whole-groat	41	0.515	0	4.060	251	2.030	337	577	5.700	11	3.120
	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)
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
Macaroni, whole-wheat, dry	40	0.454	0	3.630	143	3.055	258	215	0	8	2.370
Barley, hulled	33	0.498	0	3.600	133	1.943	264	452	37.700	12	2.770
Wheat, hard red spring	25	0.410	0	3.600	124	4.055	332	340	70.700	2	2.780
Wheat, durum	34	0.553	0	3.520	144	3.012	508	431	89.400	2	4.160
Prunes, dehydrated (low-moisture), uncooked	72	0.611	0	3.520	64	0.312	112	1058	0	5	0.750
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
Olives, ripe, canned (jumbo-super colossal)	94	0.226	0	3.320	4	0.020	3	9	0.900	898	0.220
Pasta, fresh-refrigerated, spinach, as purchased	43	0.197	0	3.300	63	0.781	148	272	0	27	1.400
Olives, ripe, canned (small-extra large)	88	0.251	0	3.300	4	0.020	3	8	0.900	872	0.220
Currants, zante, dried	86	0.468	0	3.260	41	0.469	125	892	0.700	8	0.660
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
Raw tamarinds	74	0.086	0	2.800	92	0	113	628	1.300	28	0.100
	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)
Prune puree	31	0	0	2.800	0	0	72	852	0	23	0
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
Fruit, mixed, (prune and apricot and pear), dried	38	0.385	0	2.710	39	0.227	77	796	0	18	0.500
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
Apricots, dried, sulfured, uncooked	55	0.343	0	2.660	32	0.235	71	1162	2.200	10	0.390
Raisins, seeded	28	0.302	0	2.590	30	0.267	75	825	0.600	28	0.180
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 native persimmons	27	0	0	2.500	0	0	26	310	0	1	0
Raw pearled barley	29	0.420	0	2.500	79	1.322	221	280	37.700	9	2.130
Apricots, dehydrated (low-moisture), sulfured, stewed	24	0.227	0	2.480	25	0.145	62	728	0	5	0.390
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, white	7	0.230	0	2.380	93	0.460	272	315	15.400	5	1.730
Corn flour, whole-grain, yellow	7	0.230	0	2.380	93	0.460	272	315	15.400	5	1.730
Peaches, dehydrated (low-moisture), sulfured, stewed	16	0.202	0	2.260	23	0.170	66	554	0	4	0.320
	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)
Raw rowal	15	1.060	0	2.200	32	0.155	52	131	0	4	0.430
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
Pears, dried, sulfured, uncooked	34	0.371	0	2.100	33	0.327	59	533	0.200	6	0.390
Figs, dried, uncooked	162	0.287	0	2.030	68	0.510	67	680	0.600	10	0.550
Apples, dehydrated (low moisture), sulfured, uncooked	19	0.271	0	2	22	0.128	55	640	1.800	124	0.290
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
Raisins, seedless	50	0.318	233.900	1.880	32	0.299	101	749	0.600	11	0.220
Raw mulberries	39	0.060	0	1.850	18	0	38	194	0.600	10	0.120
Raw medium-grain brown rice	33	0.277	0	1.800	143	3.743	264	268	0	4	2.020
Jujube, dried	79	0.265	0	1.800	37	0.305	100	531	0	9	0.190
Rye flour, light	21	0.250	0	1.800	70	1.970	194	233	35.700	2	1.750
Raisins, golden seedless	53	0.363	0	1.790	35	0.308	115	746	0.700	12	0.320
Litchis, dried	33	0.631	0	1.700	42	0.234	181	1110	1.300	3	0.280
Raw abiyuch	8	0.057	0	1.610	24	0.182	47	304	0	20	0.310
Raw elderberries	38	0.061	0	1.600	5	0	39	280	0.600	6	0.110
Raw glutinous white rice	11	0.171	0	1.600	23	0.974	71	77	15.100	7	1.200
	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)
Raw purple (granadilla) passion-fruit	12	0.086	0	1.600	29	0	68	348	0.600	28	0.100
Tapioca, pearl, dry	20	0.020	0	1.580	1	0.110	7	11	0.800	1	0.120
Raw european black currants	55	0.086	0	1.540	24	0.256	59	322	0	2	0.270
Apricots, dried, sulfured, stewed, with added sugar	15	0.138	0	1.520	15	0.088	38	443	0	3	0.240
Rice, white, medium-grain, cooked	3	0.038	0	1.490	13	0.377	37	29	7.500	0	0.420
Raw roselle	215	0	0	1.480	51	0	37	208	0	6	0
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
Apples, dried, sulfured, uncooked	14	0.191	0	1.400	16	0.090	38	450	1.300	87	0.200
Barley, pearled, cooked	11	0.105	0	1.330	22	0.259	54	93	8.600	3	0.820
Cherries, sour, red, canned, light syrup pack, solids and liquids	10	0.068	0	1.320	6	0.073	10	95	0	7	0.070
Noodles, japanese, somen, dry	23	0.144	0	1.320	28	0.479	80	164	8.300	1840	0.450
Peaches, dried, sulfured, stewed, without added sugar	9	0.117	0	1.310	13	0.098	38	320	0.200	2	0.180
Raw (natal-plum) carissa	11	0.210	0	1.310	16	0	7	260	0	3	0
Cherries, sour, red, canned, heavy syrup pack, solids and liquids	10	0.066	0	1.300	6	0.072	10	93	0	7	0.060
Cherries, sour, red, canned, extra heavy syrup pack, solids and liquids	10	0.065	0	1.260	5	0.070	9	91	0	7	0.060
Peaches, dried, sulfured, stewed, with added sugar	8	0.107	0	1.200	12	0.089	35	292	0.700	2	0.170
Rice, white, long-grain, regular, cooked	10	0.069	41.100	1.200	12	0.472	43	35	7.500	1	0.490
Prune juice, canned	12	0.068	60.200	1.180	14	0.151	25	276	0.600	4	0.210
Prunes, dehydrated (low-moisture), stewed	24	0.204	0	1.170	21	0.104	37	353	0	2	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 Fruits and cereals rich in Iron

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