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
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
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
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
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
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
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.412.5
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.5712
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
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
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
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
BuckwheatBuckwheat00.41.7284.90.8374119000NANA8.73
RowalRaw Rowal75.4NANANANANANANANA102NANANA8.73
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA8.5
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0320.585.450.610.29NA0027.800.24818.33
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
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA7.14
Dried LitchisLitchis, dried00.042.2612.3NA0.36NA47.6072601.236.356.75
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
Black CurrantsRaw European Black Currants47.60.20.21.21.580.26NANA0718NA3.97NA6.1
RoselleRaw Roselle55.60.0440.111.23NANANANA047.6NANANA5.87
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.633.680.970.5NA0015.502.1125.56
CarissaRaw Carissa7.940.160.240.79NANANANA0151NANANA5.2
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.45.1
SemolinaSemolina, unenriched01.10.32132.30.41NA286000NANA4.9
Wheat FlourUnenriched All-purpose White Wheat Flour00.480.164.961.740.17NA1030000.241.24.64
KiwanoHorned melon27.80.0990.062.240.730.25NA12NA21NANANA4.5
Deglet Noor DatesDates, deglet noor00.210.265.062.340.65NA75.401.600.210.74.05
Red CurrantsRaw Red And White Currants7.940.160.20.40.250.28NA31.8016300.443.73.97
GroundcherriesRaw Groundcherries1430.440.1611NANANANA043.7NANANA3.97
Dried PlumsRaw Dried Plums1550.20.747.471.670.81NA1602.401.72363.7
Light Rye FlourRye flour, light01.30.363.182.640.93NA910003.323.43.6
Sweetened Dried BlueberriesBlueberries, dried, sweetened27.80.370.54.6NA0.6NA47.609409.332363.57
Medjool DatesDates, medjool27.80.20.246.43.20.99NA59.5NA00NA10.73.57
KumquatsRaw Kumquats59.50.150.361.70.830.14NA67.5017400.603.4
Frozen BoysenberriesBoysenberries, frozen, unsweetened120.210.153.040.990.22NA250012.303.45313.37
Frozen BlackberriesBlackberries, frozen, unsweetened240.120.184.80.60.24NA135012.304.6478.63.18
Lemon PeelRaw Lemon Peel120.240.321.61.270.68NA51.6051200.9903.18
Orange PeelRaw Orange Peel83.30.480.363.571.940.7NA1190540NA0.99NA3.18
Oranges with Peel Raw Oranges with Peel 51.60.40.221.30.37NA1190282NANANA3.18
RiceRaw Regular Long-grain White Rice00.280.196.3540.65031.80000.440.43.18
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.280.196.355.30.58NA35.7000NANA3.18
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.280.196.355.10.68NA24000NANA3.18
SapodillaRaw Sapodilla1200.0790.7910.15NA55.6058.3NANANA3.18
Mamey SapoteRaw Mamey Sapote27.80.0520.465.71.582.86NA27.8091NA8.37NA3.1
Frozen RaspberriesRed Frozen Raspberries160.350.42.681.60.25NA11107002.98NA3
Green PlantainsRaw Green PlantainsNA0.40.42.22.10.28NA111NA80NANANA2.98
Frozen StrawberriesStrawberries, frozen, unsweetened7.940.0870.151.830.430.11NA67.5016401.158.732.98
Dried Japanese PersimmonsPersimmons, japanese, dried151NA0.120.71NANANANA000NANA2.94
Dried Japanese PersimmonsPersimmons, japanese, dried151NA0.120.71NANANANA000NANA2.94
Dried Japanese PersimmonsPersimmons, japanese, dried151NA0.120.71NANANANA000NANA2.94
Dried Japanese PersimmonsPersimmons, japanese, dried151NA0.120.71NANANANA000NANA2.94
Custard-appleRaw Custard-apple7.940.320.420.540.88NANA076.2NANANA2.8
Mammy-appleRaw Mammy-apple47.60.0790.161.60.410.4NA55.6055.6NANANA2.78
QuincesRaw Quinces7.940.0790.120.790.320.16NA12059.5NANANA2.78
RaspberriesRaw Raspberries7.940.130.152.371.30.2213.683.3010403.45312.74
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened120.0750.180.910.60.13NA103065.502.8625.82.58
BlackberriesRaw Blackberries43.70.0790.12.561.10.12NA99083.304.6478.62.46
LemonRaw Lemons Without Peel3.970.160.0790.40.750.32NA43.7021000.602.4
LimesRaw Limes7.940.120.0790.790.860.17NA31.8011500.872.42.4
SoursopRaw Soursop00.280.23.5710.23NA55.6081.800.321.62.4
Sugar-applesRaw Sugar-apples00.440.453.50.90.79NA55.60144NANANA2.4
Vitamins in Top 100 Raw Fruits & Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in raw fruits & cereals , sorted by most amount of Iron per 14 ounces.
Top 5 raw 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