Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.211
NattoNatto2170.67NA8.61151.53NA1747298.873.0355
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.8
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.58
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612
Soy CheeseSoybean, curd cheese1880.38NA5.62280.89NA22219917201.7271
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate3500.19NA5.36300.61NA971218.970.884.6
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.2
Boiled SoybeansBoiled Soybeans no Salt1020.41NA5.14860.82NA2455157.311.1562.6
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.4
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
Fried TofuTofu, fried3720.4NA4.87601.5NA28714628.516250.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate9610.4NA4.87951.5NA28714628.516250.5
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.3
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
OatsOats540.63NA4.71774.916052342925.423.978.22
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour150.14NA4.64220.6827.71081073420.712
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.95
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt900.29NA3.7630.64NA1135611.361.3863
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
FalafelHome prepared Falafel540.26NA3.42820.69NA19258512941.534.6
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.86
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt30.16NA3.141040.53NA1503042.8100.5969.2
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
Canned White BeansBeans, white, mature seeds, canned730.23NA3510.52NA914541.63401.1270
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt280.24NA2.94450.48NA1424031.221.0767
Carob flourCarob flour3480.57NA2.94540.51NA798275.3350.923.58
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt550.27NA2.85490.33NA1524331.230.7665.7
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt730.15NA2.84680.51NA1694631.321.163.2
Peanut SpreadLow Sugar Peanut Spread720.76NA2.841641.98NA3508189.12923.51.93
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari3450.33NA2.75531.05NA2311461721.6671
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
TempehTempeh1110.56NA2.7811.3NA266412091.1459.7
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate6830.38NA2.66581.2NA19023717.4141.5770
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt420.23NA2.64980.49NA1813152.851.0868.8
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
Commercial HummusHummus, commercial470.38NA2.54751.16NA1813124.74261.4457.4
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt240.27NA2.5530.48NA1562782.541.370
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
MisoMiso570.42NA2.5480.86NA159210737282.5643
Minerals in Top 100 Legumes & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Iron per 100 grams.
Top 5 legumes & cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans