Rice BranCrude Rice Bran012.51.315433.518.5NA28600022.38.684
SoybeansRaw Soybeans4.543.963.957.363.61.7NA1701027.203.8621371.2
MothbeansRaw Mothbeans9.072.550.4112.771.66NA29440180NANA49.2
Wheat BranCrude Wheat Bran02.372.661.69.95.9NA3580006.768.648
White BeansRaw White Beans020.662.173.321.44NA17600000.9525.447.4
Black Turtle BeansRaw Black Turtle Beans04.10.888.874.081.3NA20140000.9525.439.5
NattoNatto00.730.8600.980.59NA36.305900.04510539
Common CowpeasRaw Common Cowpeas13.63.871.039.46.81.6NA287106.801.7722.737.5
Kidney BeansRaw All Types Kidney Beans02.40.999.343.541.8NA1787020.4018637
Small White BeansRaw Small White Beans03.370.946.13.32NA1751000NANA35
TeffRaw Teff01.771.2215.34.272.2NANANANANA0.368.634.6
Raw AmaranthUncooked Amaranth Grain00.530.914.26.622.7NA37201905.4034.5
Mungo BeansRaw Mungo Beans4.541.241.156.564.11.27NA980000NANA34.3
Large Lima BeansRaw Large Lima Beans02.30.926.976.172.32NA17920003.2727.234
Red LentilsRaw Pink Or Red Lentils13.62.30.486.81.581.83NA92507.70NANA33.5
Pink BeansRaw Pink Beans03.50.878.64.522.4NA21000000.952630.7
Mung BeansRaw Mung Beans27.22.81.0610.28.661.73NA2835021.802.34130.6
Broadbeans Raw Broadbeans 13.62.51.5134.431.66NA191906.3500.234130.4
Red Kidney BeansRaw Red Kidney Beans02.760.989.573.541.8NA1787020.400.9525.430.3
LentilsRaw Lentils9.073.960.96129.72.45NA2173020.402.2222.729.5
Chow MeinChow Mein Chinese Noodles02.571.821.4NA0.2NA5670003.762429
Soy FlourRaw Full-fat Soy Flour27.22.645.2619.67.22.1NA15650008.8531829
Wheat GermCrude Wheat Germ08.542.263110.35.9NA1275000NANA28.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.60.997.775.71.5NA18140003.1826.828
Soy CheeseSoybean, curd cheese9.0700.642.270.530.32NA1000002.722125.4
Navy BeansRaw Navy Beans03.50.749.923.371.94NA16510NA00.09111.325
Great Northern BeansRaw Great Northern Beans02.961.088.8752.03NA21860240127.225
Oat BranRaw Oat Bran05.314.246.760.75NA2360004.614.524.5
Soft White WheatWheat, soft white01.860.4921.63.861.7NA1860004.68.624.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.370.240.880.310.21NA6800.4500.0451124.3
Pigeon Peas Raw Pigeon Peas 4.542.90.8513.45.761.3NA2068000NANA23.7
SeitanVital wheat gluten000000NA00000023.6
Boiled SoybeansBoiled Soybeans no Salt00.71.31.80.811.06NA24507.701.68723.3
Pinto BeansRaw Pinto Beans03.230.965.333.562.15NA2381028.600.9525.423
Black BeansRaw Black Beans04.10.888.874.081.3NA20140000.9525.422.8
Cranberry BeansRaw Cranberry Beans03.40.976.63.41.4NA2740000NANA22.7
Adzuki BeansRaw Adzuki Beans4.542.061126.671.6NA2821000NANA22.6
Dark Rye FlourRye flour, dark4.541.431.1419.46.622NA15000012.426.822.5
Fried TofuTofu, fried4.540.770.230.450.640.45NA1220000.1835.422
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.770.230.450.640.45NA122000NANA22
Chickpea flourChickpea flour (besan)9.072.20.4882.752.23NA19820003.7641.322
Split Green PeasRaw Split Green Peas31.83.261.116.44.360.64NA6808.1600.547221.5
OatsOats03.460.634.366.120.5499254000NANA21.4
Barley Malt flourBarley malt flour4.541.41.425.62.62.97NA17202.7202.69.9821.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.562.2426.820.2NA8300001.041.3621
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.220.171.861.430.17NA18000NANA20.8
PeanutsRaw Peanuts02.90.6154.78.031.58NA108900037.8020.8
Raw QuinoaQuinoa, uncooked4.541.631.446.93.52.2NA8350NA011020.7
Hard white WheatWheat, hard white01.760.49204.331.67NA1720004.68.620.7
Raw SpeltUncooked Spelt01.650.51314.851.044720400NA3.616.320
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.620.22236.080.66NA10480000.5NA19.8
Enriched SemolinaSemolina, enriched03.682.6272.630.47NA8300001.18NA19.8
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.340.593.760.710.21NA45.4000NANA19.6
Chickpeas Raw Chickpeas 13.62.160.9677.22.43NA252701803.74119.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.60.22194.60.74NA10480000.50.4519.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.560.2218.75.850.78NA1048000NANA19
Buckwheat FlourWhole-groat Buckwheat Flour01.90.862822.6468.52450001.4531.818.4
Oat FlourPartially Debranned Oat Flour03.140.576.70.910.57NA1450003.1814.518
Soy NutsDry-roasted Soybeans01.943.424.82.151.02NA9300210NA16818
Millet FlourMillet flourNA1.870.3327.35.761.7NA191NA0NA0.53.6318
Roasted SoybeansSoybeans roasted without salt00.450.666.42.050.94NA95709.980NANA17.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.350.8524.34.60.87NA127NA002.48.617
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.540.210.641.040.42NA3670004.261616.8
Whole Wheat PastaDry Whole-Wheat PastaNA1.850.9939.43.951.3NA3130NA02.16.3516.4
Hulled BarleyBarley, hulled4.542.931.3211.281.44NA860002.69.9816.3
Whole Wheat FlourWhole-grain Wheat Flour02.280.7522.52.741.85NA2000003.228.616.3
Hard Red Spring WheatWheat, hard red spring02.30.5264.241.52NA1950004.68.616.3
Durum WheatWheat, durum01.90.5530.64.241.9NA195000NANA16
CornmealWhole-grain Yellow Cornmeal501.750.9116.51.931.38NA1130001.91.3615.6
FalafelHome prepared Falafel4.540.660.754.741.320.57NA42207.260NANA15.5
French BeansRaw French Beans02.4319.453.581.8NA18100210NANA15.4
SorghumSorghum Grain01.50.4416.71.662NA910002.27NA15.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.770.334.82.90.81NA82106.800.57.715
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.70.88363.631.27NA268NANANA0.774.115
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.740.23233.052.05NA11660000.140.4515
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.540.560.13.031.770.42NA64904.540NANA14.2
Whole Sorghum FlourWhole-grain Sorghum Flour01.50.2820.42.441.47NA113NA3.63NA2.272914.2
MilletRaw Millet01.91.321.43.851.7451.73860000.234.113.7
Canned White BeansBeans, white, mature seeds, canned00.440.170.510.840.34NA2950003.61313.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.730.262.6210.54NA59005.4400.143813.3
Carob flourCarob flour4.540.242.18.60.211.66NA13200.9102.86013.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt4.540.530.292.41.30.63NA78005.901.61813
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt01.020.252.41.180.35NA3900003.951513
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt01.070.271.231.140.58NA621000NANA13
Peanut SpreadLow Sugar Peanut Spread00.530.5574.35.582.14NA65300036.62.7213
Corn BranCrude Corn Bran180.0450.4512.42.90.69NA180001.91.3612.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.190.352.90.170.18NA10001.360NANA12.5
CornYellow Corn Grain 501.750.9116.51.922.82NA860002.221.3612.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry02.180.5914.64.331.1NA272000NANA12.2
TempehTempeh00.351.62121.260.98NA1090.36001.887.512.2
Barley flourBarley flour or meal01.680.5228.40.661.83936.30002.69.9812
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.720.461.730.60.42NA13200.910NANA12
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.960.292.51.80.43NA66201.80NANA12
RyeRye grain4.541.431.1419.46.621.33NA1720003.8626.812
TriticaleTriticale01.90.616.560.63NA3310004.1NA11.7
Commercial HummusHummus, commercial4.540.730.584.641.570.66NA218000710311.5
Medium Rye flourRye flour, medium01.30.527.832.231.2NA1540006.526.811.5
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.540.920.252.251.860.45NA94301.801.277.711.4
Raw Pearled BarleyBarley, pearled, raw4.540.870.52211.281.18NA1040000.0919.9811.3
MisoMiso180.441.064.11.530.9NA860.36000.04513311.3
Vitamins in Top 100 Legumes & Cereals with the highest Iron content per 1 lb
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Iron per 1 pound.
Top 5 legumes & cereals with most amount of iron per 1 pound are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans