SILK French Vanilla CreamerSILK French Vanilla Creamer1899.450NANA028.328.3NANANA000
SILK Original CreamerSILK Original Creamer1429.450NANA09.450NANANA000
Cooked Rice NoodlesRice noodles, cooked1530.280.0330.0060.0270340.043NANANA1.42.540.2
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked1370.270.0550.0040.0940300.071NANANA1.42.860.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1840.40.110.0180.0880400.071NANANA0.573.80.28
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1840.30.0810.0140.065040.5NANANANANA3.370.28
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1840.270.0720.0130.058040.7NANANANANA3.350.28
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2541.40.210.0180.45054000024.540.31
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1740.520.10.0240.10370.160.0280.0140.111.284.120.34
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.730.35
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.80.41
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.720.0570.0280.180111.8400.9900.719.920.47
Rice FlourUnenriched White Rice Flour51920.550.0950.4401140.17NANANA3.48.430.5
Cooked CouscousCouscous, cooked1590.230.0410.0040.0850330.14NANANA25.370.54
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant2140.38NANANANA48NANANANA1.284.540.55
CornstarchCornstarch5400.0710.01300.03501290NANANA1.280.370.67
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1400.140.0270.0030.041030.4NANANANANA7.170.68
Chocolate SoymilkUnfortified Chocolate Soymilk89.32.170.340.110.8301411NANANA0.573.20.68
Cooked PastaPasta, cooked, unenriched, without added salt2241.30.250.0340.42043.70.790.0430.0570.132.558.220.71
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1860.260.0350.0090.094039NANANANANA5.670.74
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.30.75
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.90.79
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.660.85
White Canned HominyHominy, canned, white1021.250.170.0170.55020.22.14NANANA3.542.10.88
Yellow Canned HominyHominy, canned, yellow1021.250.170.0170.55020.2NANANANA3.542.10.88
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.980.89
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1251.670NANA02415NANANA0.853.330.91
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1251.670NANA02416.7NANANA0.853.330.91
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1251.670NANA02417.5NANANA0.853.330.91
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1251.670NANA02517.5NANANA0.853.330.91
SILK Peach soy yogurtSILK Peach soy yogurt1331.670NANA026.721NANANA0.853.330.91
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1251.670NANA02518.3NANANA0.853.330.91
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1331.670NANA02618.3NANANA0.853.330.91
SoymilkSoymilk Unfortified76.52.50.290.110.8308.95.66NANANA0.854.640.91
Dry Rice NoodlesRice noodles, dry5160.790.220.0370.1801140.17NANANA2.278.430.99
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry5301.460.420.0240.4301150.470.0280.160.32.5510.61.05
Boiled BuckwheatCooked Buckwheat Groats1300.880.190.020.25028.31.280.140.280.573.834.81.13
RiceRaw Regular Long-grain White Rice5170.940.260.0440.2101130.17NANANA1.84101.13
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched5100.820.220.0380.180112NANANANANA9.371.13
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5070.740.20.0340.160112NANANANANA9.21.13
Cooked Oat BranOat bran, cooked56.71.20.230.0210.46016.2NANANANA3.74.551.25
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.3141.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.61.3
Boiled BulgurCooked Bulgur1180.340.060.0060.13026.30.14NANANA6.384.371.36
Canned CowpeasCanned Common Cowpeas1090.780.20.120.21019.3NANANANA4.686.71.37
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1963.50.30.0511.3032.45.67NANANA8.939.981.4
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1010.310.0520.010.12017.6NANANANA5.247.751.4
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1840.890.130.0430.32037NANANANANA6.51.47
Tofu YogurtTofu yogurt1332.550.370.161.28022.61.76NANANA0.284.961.5
Canned Chickpeas Canned Chickpeas , Solids1973.930.30.0511.30325.7NANANA9.07101.5
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.3101.53
Dry CouscousCouscous, dry5330.910.170.0170.340110NANANANA7.1181.53
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu994.960.71NANA01.050.43NANANA0.8512.41.56
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1720.540.120.0130.28033NANANANA9.59.61.57
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)86.55.230.760.352.601.670.99NANANA0.28101.57
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1761.40.20.0780.64035.6NANANANANA6.21.6
YokanYokan, prepared from adzuki beans and sugar3690.170.061NA0.037086NANANANANA4.661.64
Canned Kidney BeansCanned All Types Kidney Beans1190.850.20.120.15020.62.62002.626.17.41.66
Wheat FlourUnenriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.61.66
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.97221.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1840.40.110.0180.0880400.071NANANA0.573.81.7
SemolinaSemolina, unenriched5101.50.210.0520.560103NANANANA5.53181.74
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.510.180.0720.120212.62002.626.17.41.77
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1661.37NANANA029.4NANANANANA9.981.8
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1670.550.0770.040.190304.1NANANA11.8121.83
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.71.83
OkaraOkara1082.450.270.130.94017.3NANANANANA51.84
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.51.84
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1135.950.71NANA02.150.57NANANA0.85131.84
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm1054.80.43NANA02.420.43NANANA1.13131.84
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry5051.150.160.0410.430105NANANANA6.1161.87
Pearled BarleyCooked Pearled Barley1740.620.130.030.270400.4NANANA5.43.21.9
Canned Pinto BeansCanned Pinto Beans, Solids1621.280.220.220.16028.70.77000.777.89.91.9
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1490.540.160.0130.170272.83NANANA10.89.952
Canned Refried BeansRefried beans, canned, traditional style1282.850.890.240.51019.20.77000.775.247.062.04
ShoyuShoyu Soy Sauce750.810.10.0410.33070.5700.430.141.1311.52.06
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1840.270.0720.0130.058040.7NANANANANA3.352.07
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1160.790.170.170.12021.51.45NANANA6.526.522.1
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1160.790.160.170.12021.51.45NANANA6.526.522.1
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.242.1
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1840.30.0810.0140.065040.5NANANANA0.433.372.1
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1721.30.460.190.31029.5NANANANA8.511.52.13
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1560.570.0940.0170.220282.58NANANA7.6510.82.13
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.72.15
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu83.63.840.68NANA03.10.75NANANA1.139.042.17
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1180.40.10.0780.094021.4NANANANA8.937.852.2
HummusHome Prepared Hummus251121.60.12.9028.50.38NANANA5.676.92.2
Canned Great Northern BeansBeans, great northern, mature seeds, canned1620.550.170.10.13029.82NANANA6.9510.42.23
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.52.24
Tapioca PearlsDry Tapioca Pearls5070.0280.0070.0010.00301264.75NANANA1.280.272.24
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked5240.780.160.0110.270116NANANANA3.979.652.27
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm1306.950.85NANA02.580.57NANANA1.414.42.27
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1115.91.120.242.104.040.85NANANA1.28132.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1120.640.130.220.190190.86000.866.667.572.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina2252.130.340.0550.77NA44.71.20.0990.0990.286.528.252.34
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.82.37
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1205.941NANA01.370.57NANANA1.2815.52.4
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1256.520.85NANA02.170.71NANANA1.2814.32.4
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1638.361.56NANA03.061.56NANANA1.718.82.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.52.44
Macronutrients in Top 100 Legumes & Cereals with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by least amount of Iron per 5 ounces.
Top 5 legumes & cereals with least amount of iron per 5 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice