Rice BranCrude Rice Bran03.90.44810.55.77NA89.30006.972.726.3
SoybeansRaw Soybeans1.41.241.232.31.120.53NA53208.501.266.622.3
MothbeansRaw Mothbeans2.830.80.133.972.20.52NA92005.670NANA15.4
Wheat BranCrude Wheat Bran00.740.8219.23.11.85NA1120002.12.715
White BeansRaw White Beans00.620.210.681.040.45NA5500000.37.9414.8
Black Turtle BeansRaw Black Turtle Beans01.280.272.771.270.41NA6290000.37.9412.3
NattoNatto00.230.2700.30.18NA11.3018.400.01432.712
Common CowpeasRaw Common Cowpeas4.251.20.322.942.130.51NA89702.1300.557.111.7
Kidney BeansRaw All Types Kidney Beans00.750.312.91.10.56NA55806.3800.312711.6
Small White BeansRaw Small White Beans01.050.291.91.030.62NA547000NANA11
TeffRaw Teff00.550.384.771.340.68NANANANANA0.112.711
Raw AmaranthUncooked Amaranth Grain00.160.281.32.070.84NA11605.9501.7010.8
Mungo BeansRaw Mungo Beans1.40.390.362.051.30.4NA306000NANA10.7
Large Lima BeansRaw Large Lima Beans00.720.292.181.930.73NA5600001.028.510.6
Red LentilsRaw Pink Or Red Lentils4.250.720.152.10.490.57NA28902.40NANA10.5
Pink BeansRaw Pink Beans01.10.272.71.40.75NA6560000.38.089.6
Mung BeansRaw Mung Beans8.50.880.333.22.70.54NA88606.800.7212.89.55
Broadbeans Raw Broadbeans 4.250.790.4741.40.52NA6000200.07112.89.5
Red Kidney BeansRaw Red Kidney Beans00.860.331.10.56NA55806.3800.37.949.5
LentilsRaw Lentils2.831.240.33.73.030.77NA67906.3800.697.19.23
Chow MeinChow Mein Chinese Noodles00.80.566.7NA0.061NA1770001.187.59.1
Soy FlourRaw Full-fat Soy Flour8.50.821.646.122.250.65NA4890002.76999.03
Wheat GermCrude Wheat Germ02.670.719.663.21.84NA398000NANA8.87
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.810.312.431.80.46NA5670000.998.368.77
Soy CheeseSoybean, curd cheese2.8300.20.710.160.099NA310000.856.527.94
Navy BeansRaw Navy Beans01.10.233.11.050.61NA5160NA00.0283.547.8
Great Northern BeansRaw Great Northern Beans00.930.342.771.560.63NA68307.500.318.57.75
Oat BranRaw Oat Bran01.660.311.322.10.23NA73.70001.434.547.67
Soft White WheatWheat, soft white00.580.156.761.20.54NA580001.432.77.6
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0740.280.0960.067NA21.300.1400.0143.47.6
Pigeon Peas Raw Pigeon Peas 1.40.910.274.21.80.4NA646000NANA7.4
SeitanVital wheat gluten000000NA0000007.37
Boiled SoybeansBoiled Soybeans no Salt00.220.40.570.250.33NA76.502.400.527.27.3
Pinto BeansRaw Pinto Beans010.31.661.10.67NA74408.9300.37.947.2
Black BeansRaw Black Beans01.280.272.771.270.41NA6290000.37.947.1
Cranberry BeansRaw Cranberry Beans01.060.32.061.060.44NA856000NANA7.1
Adzuki BeansRaw Adzuki Beans1.40.640.313.732.10.5NA882000NANA7.06
Dark Rye FlourRye flour, dark1.40.450.366.052.070.63NA46.80003.878.367.04
Fried TofuTofu, fried1.40.240.0710.140.20.14NA38.30000.057116.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.240.0710.140.20.14NA38.3000NANA6.9
Chickpea flourChickpea flour (besan)2.830.690.152.50.860.7NA6190001.18136.9
Split Green PeasRaw Split Green Peas9.9210.355.11.360.2NA21.302.5500.1722.56.7
OatsOats01.10.21.361.90.173179.4000NANA6.7
Barley Malt flourBarley malt flour1.40.440.4480.820.93NA5400.8500.813.16.68
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.10.78.370.620.062NA2590000.330.436.58
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.380.0520.580.450.052NA5.67000NANA6.5
PeanutsRaw Peanuts00.910.19172.50.49NA3400001206.5
Raw QuinoaQuinoa, uncooked1.40.510.452.151.10.69NA2610NA03.4606.48
Hard white WheatWheat, hard white00.550.156.21.350.52NA540001.432.76.46
Raw SpeltUncooked Spelt00.520.169.71.50.3314.763.800NA1.15.16.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.820.0687.21.90.21NA3270000.16NA6.2
Enriched SemolinaSemolina, enriched01.150.818.50.820.15NA2590000.37NA6.2
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.420.181.180.220.067NA14000NANA6.14
Chickpeas Raw Chickpeas 4.250.680.32.22.250.76NA79005.6701.1612.86.1
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.820.0695.941.430.23NA3270000.160.146.1
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.80.0685.831.830.24NA327000NANA6
Buckwheat FlourWhole-groat Buckwheat Flour00.590.278.70.620.8221.476.50000.459.925.75
Oat FlourPartially Debranned Oat Flour00.980.182.10.280.18NA45.40000.994.545.67
Soy NutsDry-roasted Soybeans00.611.071.50.670.32NA29106.520NA52.45.6
Millet FlourMillet flourNA0.590.18.531.80.53NA59.5NA0NA0.161.135.6
Roasted SoybeansSoybeans roasted without salt00.140.2120.640.29NA29903.10NANA5.53
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.420.277.581.430.27NA39.7NA000.752.75.26
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.170.0650.20.320.13NA1150001.334.965.24
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.230.4NA980NA00.6525.13
Hulled BarleyBarley, hulled1.40.920.46.530.40.45NA270000.813.15.1
Whole Wheat FlourWhole-grain Wheat Flour00.710.237.030.850.58NA62.400012.75.1
Hard Red Spring WheatWheat, hard red spring00.710.168.11.330.48NA610001.432.75.1
Durum WheatWheat, durum00.590.179.551.330.59NA61000NANA5
CornmealWhole-grain Yellow Cornmeal15.60.550.285.150.60.43NA35.40000.60.434.9
FalafelHome prepared Falafel1.40.210.241.480.410.18NA13202.270NANA4.85
French BeansRaw French Beans00.760.312.951.10.57NA56606.520NANA4.8
SorghumSorghum Grain00.470.145.230.520.63NA28.30000.71NA4.76
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.240.11.50.90.25NA25702.1300.162.44.72
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.530.2711.31.130.4NA83.6NANANA0.241.284.72
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.850.0717.160.950.64NA3640000.0430.144.72
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1.40.180.0330.950.550.13NA20301.40NANA4.45
Whole Sorghum FlourWhole-grain Sorghum Flour00.470.0866.370.760.46NA35.4NA1.13NA0.719.074.45
MilletRaw Millet00.60.416.71.20.54161200000.0711.284.27
Canned White BeansBeans, white, mature seeds, canned00.140.0520.160.260.11NA920001.14.14.24
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.230.0820.820.310.17NA18401.700.043124.17
Carob flourCarob flour1.40.0750.652.70.0670.52NA4100.2800.8904.17
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1.40.160.0890.750.410.2NA24401.8400.55.674.1
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.320.0790.750.370.11NA1220001.234.684.04
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.330.0840.390.360.18NA194000NANA4.03
Peanut SpreadLow Sugar Peanut Spread00.160.1723.21.740.67NA20400011.40.854.03
Corn BranCrude Corn Bran5.670.0140.143.880.90.22NA5.670000.60.433.95
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.060.110.910.0520.055NA3100.430NANA3.9
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.433.84
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.680.184.551.350.34NA85000NANA3.83
TempehTempeh00.110.513.740.390.3NA340.11000.5727.43.83
Barley flourBarley flour or meal00.520.168.90.210.5612.211.30000.813.13.8
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.220.140.540.190.13NA4100.280NANA3.77
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.30.0910.780.560.13NA20700.570NANA3.74
RyeRye grain1.40.450.366.052.070.42NA540001.28.363.73
TriticaleTriticale00.590.192.031.870.2NA1030001.28NA3.64
Commercial HummusHummus, commercial1.40.230.181.450.490.21NA680002.232.33.6
Medium Rye flourRye flour, medium00.410.162.450.70.38NA480002.038.363.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1.40.290.0780.70.580.14NA29500.5700.42.43.56
Raw Pearled BarleyBarley, pearled, raw1.40.270.166.530.40.37NA32.60000.0283.13.54
MisoMiso5.670.140.331.30.480.28NA270.11000.01441.53.53
Vitamins in Top 100 Legumes & Cereals with the highest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Iron per 5 ounces.
Top 5 legumes & cereals with most amount of iron per 5 ounces are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans