Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.5473.6
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.5442
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.5430.3
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.72030.2
Dried Goji BerriesGoji berries, driedNANANANANANANANANA192NANANA27
Chow MeinChow Mein Chinese Noodles02.251.5818.7NA0.17NA4960003.32125.5
Canned Small Ripe OlivesCanned Small Ripe Olives67.50.01200.150.060.036NA003.5706.555.5625
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA25
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked2820.150.44192.070.63NA27.80420NANA22
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.721.5
Dried LongansLongans, driedNA0.1623.97NANANANA0111NANANA21.4
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.5421.3
SeitanVital wheat gluten000000NA00000020.6
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.190.21NANANANANA0864NANANA20.2
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.419.7
OatsOats03.030.553.85.360.4787222000NANA18.7
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.7318.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.11.9623.41.740.17NA7260000.911.218.4
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.7018
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.5418
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.317.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.30.1920.25.30.58NA9170000.44NA17.3
Enriched SemolinaSemolina, enriched03.22.2723.82.30.41NA7260001.03NA17.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.417
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.240.1916.35.10.68NA917000NANA16.8
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.816
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked4290.0080.8417.42.240.27NA001900.7562.316
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.716
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.1815.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.5414.7
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.5614.4
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.7314.3
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.5414.3
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.5414.3
PrunesRaw Dehydrated Prunes3490.470.65121.662.96NA7.94000NANA14
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA14
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.213.7
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA13.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.5713.2
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.413.2
Canned Jumbo OlivesCanned Ripe Jumbo Olives67.50.01200.0870.060.048NA005.9506.555.5613
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.412.5
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.5712
Prune pureePrune puree3970.16NA9.921.7NANANANA17NANANA11
TamarindsRaw Tamarinds7.941.70.67.70.570.26NA55.601400.41111
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.211
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.210.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA10.7
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.7310.6
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked7140.060.2910.32.050.57NA39.703.9701712.310.6
RyeRye grain3.971.251175.81.17NA1510003.3723.410.4
Seeded RaisinsRaisins, seeded00.440.724.420.180.75NA12021.40NANA10.3
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA10.2
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.410
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.739.92
Native PersimmonsRaw Native PersimmonsNANANANANANANANA0262NANANA9.92
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA9.8
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.549.76
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.29.45
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed79.40.0320.248.061.40.21NA120270NANA8.97
Blueberries, wild, canned, heavy syrup, drainedBlueberries, wild, canned, heavy syrup, drainedNA0.131.241.860.160.14NA31.8NA1.2NANA58.78.73
BuckwheatBuckwheat00.41.7284.90.8374119000NANA8.73
RowalRaw Rowal75.4NANANANANANANANA102NANANA8.73
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA8.5
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.946018.45
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0320.585.450.610.29NA0027.800.24818.33
Cooked TeffTeff, cooked00.730.133.6NA0.38NA71.40NANANANA8.14
Raw Dried FigsFigs, dried, uncooked00.340.332.461.720.42NA35.704.7601.4628.06
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA7.86
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.547.78
Dried Zante CurrantsCurrants, zante, dried160.640.566.4NA1.17NA39.7018.700.44137.46
MulberriesRaw Mulberries3.970.120.42.46NA0.2NA24014403.45317.34
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.840.0759.161.30.62NA3210000.0407.2
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA7.14
Dark RaisinsDark Seedless Raisins00.420.53.04NA0.69NA2009.1300.48147.1
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.0326.90.220.2NA2780000.0407.03
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.770.44101.40.11NA67.500013257
Cooked KamutCooked Khorasan WheatNA0.380.129.15NA0.28NA43.70NANA0.95NA7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.620.3912.41.060.37NA83.30000.912.46.83
Dried LitchisLitchis, dried00.042.2612.3NA0.36NA47.6072601.236.356.75
Cooked SpeltSpelt, cooked00.410.1210.2NA0.32NA51.600NA1.03NA6.63
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.620.4111.50.910.38NA79.4NANANA0.4NA6.55
ElderberriesRaw Elderberries1190.280.2420.560.91NA240143NANANA6.35
Passion-fruit, PurpleRaw Passion-fruit, Purple25400.525.95NA0.4NA55.6011900.0792.786.35
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.710.228.53.270.42NA27.8000NANA6.35
Tapioca PearlsDry Tapioca Pearls00.016000.540.032NA16000006.27
Black CurrantsRaw European Black Currants47.60.20.21.21.580.26NANA0718NA3.97NA6.1
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.505.9
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.660.0647.31.630.2NA230000NANA5.9
RoselleRaw Roselle55.60.0440.111.23NANANANA047.6NANANA5.87
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.650.0645.931.580.23NA234000NANA5.8
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.633.680.970.5NA0015.502.1125.56
Cherries, sour, red, canned, water pack, solids and liquidsCherries, sour, red, canned, water pack, solids and liquids1510.0670.160.70.420.17NA31.808.3300.915.565.44
Pearled BarleyCooked Pearled Barley00.330.258.20.540.46NA63.50000.043.185.28
Cherries, sour, red, canned, light syrup pack, solids and liquidsCherries, sour, red, canned, light syrup pack, solids and liquids1430.0640.150.670.420.17NA31.807.940NANA5.24
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.40.13.471.950.2NA55.6000NANA5.24
CarissaRaw Carissa7.940.160.240.79NANANANA0151NANANA5.2
Peaches, dried, sulfured, stewed, without added sugarPeaches, dried, sulfured, stewed, without added sugar39.70.020.0836.030.720.15NA0014.700.24205.2
Cherries, sour, red, canned, heavy syrup pack, solids and liquidsCherries, sour, red, canned, heavy syrup pack, solids and liquids1430.0640.150.670.420.17NA31.807.9400.915.565.16
Dry PastaDry Unenriched Pasta00.360.246.751.70.56NA71.40000.440.45.16
Vitamins in Top 100 Fruits & Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in all fruits & cereals , sorted by most amount of Iron per 14 ounces.
Top 5 fruits & cereals with most amount of iron per 14 ounces are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries