SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA67NA73
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA67NA86.3
Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.2574
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked20.049NA0.1450.26NA8105.650.4176.6
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt100.069NA0.2120.47NA43357.510.4968.4
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched30.038NA0.2130.38NA3729NA00.4268.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched10.072NA0.280.36NA3326NA00.468.5
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour20.02NA0.22110.094NA33242.240.2757.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked190.07NA0.2490.35NA55569.320.3770.4
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.3
Canned Baked BeansCanned Baked Beans no Salt500.21NA0.2932NANA1042964.511.472.6
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein170.041NA0.33290.1NA944470.868200.2368
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.812
Cooked CouscousCouscous, cooked80.041NA0.3880.084NA225827.550.2672.6
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant50.048NA0.3950.45NA3320NA50.6862.5
CornstarchCornstarch20.05NA0.4730.053NA1332.890.068.3
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked40.008NA0.4890.37NA2535NA600.1273
Chocolate SoymilkUnfortified Chocolate Soymilk250.21NA0.4815NANA511434.8530.3485.6
Cooked PastaPasta, cooked, unenriched, without added salt70.1NA0.5180.32NA584426.410.5162
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked80.025NA0.5220.25NA2729NA1610.2268
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.6273
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked30.11NA0.56390.97NA103865.840.7170.3
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.3474
White Canned HominyHominy, canned, white100.03NA0.62160.07NA35932671.0582.5
Yellow Canned HominyHominy, canned, yellow100.03NA0.62160.07NA35933451.0582.5
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.4
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt176NANA0.64NANANANANANA15NA78
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt176NANA0.64NANANANANANA12NA78
SILK Blueberry soy yogurtSILK Blueberry soy yogurt176NANA0.64NANANANANANA15NA78
SILK Key Lime soy yogurtSILK Key Lime soy yogurt176NANA0.64NANANANANANA15NA77.6
SILK Peach soy yogurtSILK Peach soy yogurt176NANA0.64NANANANANANA15NA76.4
SILK Raspberry soy yogurtSILK Raspberry soy yogurt176NANA0.64NANANANANANA15NA77.6
SILK Strawberry soy yogurtSILK Strawberry soy yogurt176NANA0.64NANANANANANA15NA77
SoymilkSoymilk Unfortified250.13NA0.64250.22NA521184.8510.1288
Dry Rice NoodlesRice noodles, dry180.078NA0.7120.5NA15330151820.7412
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry710.28NA0.74271.04NA1531742021.029.86
Boiled BuckwheatCooked Buckwheat Groats70.15NA0.8510.4NA70882.240.6175.6
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.1613
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.3
Cooked Oat BranOat bran, cooked100.066NA0.88400.96NA119927.710.5384
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.810
Boiled BulgurCooked Bulgur100.075NA0.96320.61NA40680.650.5777.8
Canned CowpeasCanned Common Cowpeas200.12NA0.97280.28NA701722.32930.779.6
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids430.25NA0.98240.8NA801093.12120.5967
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned260.11NA1320.29NA792421.84530.6280.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked300.21NA1.04621.5NA1085822141.0868
Tofu YogurtTofu yogurt1180.075NA1.0640NANA384713350.3177.5
Canned Chickpeas Canned Chickpeas , Solids450.25NA1.07260.85NA851263.12460.6366.7
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt630.12NA1.08560.38NA1023701.260.6466.6
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.56
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu130NANA1.1NANANANANANA4NA85.8
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt430.27NA1.1460.5NA1193842.950.968.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1110.16NA1.1270.39NA921208.980.6487.3
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg60.06NA1.13140.19NA4019NA740.3769
YokanYokan, prepared from adzuki beans and sugar270.029NA1.16180.14NA40452.3830.0735.5
Canned Kidney BeansCanned All Types Kidney Beans340.14NA1.17270.17NA902370.92960.4678
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.712
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt510.23NA1.2540.68NA1282452.641.3871
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked100.069411.2120.47NA43357.510.4968.4
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.7
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids290.15NA1.25300.29NA1062601.12560.6278
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids640.26NA1.27300.37NA96234NA2120.5970
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt140.18NA1.3360.4NA993620.62169.5
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
OkaraOkara800.2NA1.3260.4NA6021310.690.5681.6
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu180NANA1.3NANANANANANA23NA84
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm237NANA1.3NANANA121NANA4NA84.5
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.2
Pearled BarleyCooked Pearled Barley110.11NA1.33220.26NA54938.630.8268.8
Canned Pinto BeansCanned Pinto Beans, Solids630.26NA1.33320.38NA101274NA2390.6170.6
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt270.16NA1.4480.3NA992662.520.8472.7
Canned Refried BeansRefried beans, canned, traditional style290.13NA1.44350.29NA923195.83700.5877.8
ShoyuShoyu Soy Sauce330.043NA1.45741NA1664350.554930.8771
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked10.072NA1.4680.36NA33267.500.468.5
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids470.16NA1.47330.32NA92276NA2680.5678
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt470.16NA1.47330.32NA922763.71460.5678
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked30.038NA1.5130.38NA37297.500.4268.6
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids580.28NA1.5290.38NA118250NA2080.7469
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt360.26NA1.5430.42NA1252682.65171.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt610.53NA1.521761.85NA3977263.363.281.45
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu78NANA1.53NANANANANANA34NA88
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned340.14NA1.55320.2NA862603.13320.8477.6
HummusHome Prepared Hummus490.22NA1.56290.57NA1101732.42421.165
Canned Great Northern BeansBeans, great northern, mature seeds, canned530.16NA1.57510.41NA1363514.13700.6570
Dry-roasted PeanutsDry-roasted Peanuts, no salt580.43NA1.581781.8NA3636349.362.771.8
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.1211
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.5
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm246NANA1.6NANANA129NANA7NA81.8
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2010.21NA1.6370.63NA1211489.9120.8383
Canned Refried Beans, fat-freeRefried beans, canned, fat-free340.16NA1.62380.33NA1113445.73500.6578.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.7
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu149NANA1.7NANANANANANA33NA83
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu176NANA1.7NANANANANANA26NA82.5
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm239NANA1.7NANANANANANA28NA77.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
Minerals in Top 100 Legumes & Cereals with the lowest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by least amount of Iron per 100 grams.
Top 5 legumes & cereals with least amount of iron per 100 grams are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice