Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.918.5
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.910.6
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.97.63
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.207.6
Dried Goji BerriesGoji berries, driedNANANANANANANANANA48.4NANANA6.8
Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA6.26
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked710.0390.114.830.520.16NA7010.60NANA5.5
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.25.4
Dried LongansLongans, driedNA0.040.51NANANANA028NANANA5.4
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.95.37
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0470.053NANANANANA0218NANANA5.1
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.94.97
OatsOats00.760.140.961.350.122256000NANA4.7
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.4404.57
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.94.56
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.64.44
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.580.0485.11.340.15NA2310000.11NA4.36
Enriched SemolinaSemolina, enriched00.810.5760.580.1NA1830000.26NA4.36
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.580.0494.210.16NA2310000.110.14.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.570.0484.11.30.17NA231000NANA4.23
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3274.06
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1080.0020.214.380.560.067NA004.800.1915.74.06
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.83.94
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.93.7
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.23.6
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.93.6
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.93.6
PrunesRaw Dehydrated Prunes880.120.1730.420.75NA2000NANA3.52
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA3.52
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.33.45
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA3.36
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.43.14
MilletRaw Millet00.420.294.70.850.3811.4850000.050.93
TamarindsRaw Tamarinds20.430.151.940.140.066NA1403.500.12.82.8
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.32.8
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.7
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1800.0150.0742.60.520.14NA100104.333.12.66
RyeRye grain10.320.254.271.460.29NA380000.855.92.63
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.92.54
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.22.5
Native PersimmonsRaw Native PersimmonsNANANANANANANANA066NANANA2.5
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.92.46
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.32.38
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA2.2
RowalRaw Rowal19NANANANANANANANA26NANANA2.2
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA2.14
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0080.151.370.150.072NA00700.0620.42.1
Raw Dried FigsFigs, dried, uncooked00.0850.0820.620.430.11NA901.200.3515.62.03
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA1.98
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.91.96
Dried Zante CurrantsCurrants, zante, dried40.160.141.6NA0.3NA1004.700.113.31.88
MulberriesRaw Mulberries10.0290.10.62NA0.05NA6036.400.877.81.85
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA1.8
Dried LitchisLitchis, dried00.010.573.1NA0.09NA12018300.311.61.7
ElderberriesRaw Elderberries300.070.060.50.140.23NA6036NANANA1.6
Passion-fruit, PurpleRaw Passion-fruit, Purple6400.131.5NA0.1NA1403000.020.71.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.180.0552.150.820.11NA7000NANA1.6
Black CurrantsRaw European Black Currants120.050.050.30.40.066NANA0181NA1NA1.54
RoselleRaw Roselle140.0110.0280.31NANANANA012NANANA1.48
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.160.930.250.13NA003.900.5331.4
CarissaRaw Carissa20.040.060.2NANANANA038NANANA1.3
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.61.3
SemolinaSemolina, unenriched00.280.083.30.580.1NA72000NANA1.23
Wheat FlourUnenriched All-purpose White Wheat Flour00.120.041.250.440.044NA260000.060.31.17
KiwanoHorned melon70.0250.0150.570.180.063NA3NA5.3NANANA1.13
Deglet Noor DatesDates, deglet noor00.0520.0661.270.590.17NA1900.400.052.71.02
Red CurrantsRaw Red And White Currants20.040.050.10.0640.07NA804100.1111
GroundcherriesRaw Groundcherries360.110.042.8NANANANA011NANANA1
Dried PlumsRaw Dried Plums390.0510.191.90.420.21NA400.600.4359.50.93
Light Rye FlourRye flour, light00.330.090.80.670.23NA230000.835.90.91
Sweetened Dried BlueberriesBlueberries, dried, sweetened70.0920.131.15NA0.15NA1202402.3559.40.9
Medjool DatesDates, medjool70.050.061.60.810.25NA15NA00NA2.70.9
KumquatsRaw Kumquats150.0370.090.430.210.036NA1704400.1500.86
Frozen BoysenberriesBoysenberries, frozen, unsweetened30.0530.0370.770.250.056NA6303.100.877.80.85
Frozen BlackberriesBlackberries, frozen, unsweetened60.0290.0461.20.150.061NA3403.101.17200.8
Lemon PeelRaw Lemon Peel30.060.080.40.320.17NA13012900.2500.8
Orange PeelRaw Orange Peel210.120.090.90.490.18NA300136NA0.25NA0.8
Oranges with Peel Raw Oranges with Peel 130.10.050.50.330.093NA30071NANANA0.8
RiceRaw Regular Long-grain White Rice00.070.0491.610.16080000.110.10.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.070.0481.61.340.15NA9000NANA0.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.070.0481.61.30.17NA6000NANA0.8
SapodillaRaw Sapodilla300.020.20.250.037NA14014.7NANANA0.8
Mamey SapoteRaw Mamey Sapote70.0130.121.430.40.72NA7023NA2.1NA0.78
Frozen RaspberriesRed Frozen Raspberries40.0890.10.680.40.062NA28017.600.75NA0.76
Green PlantainsRaw Green PlantainsNA0.10.10.550.530.07NA28NA20NANANA0.75
Frozen StrawberriesStrawberries, frozen, unsweetened20.0220.0370.460.110.028NA17041.200.292.20.75
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.74
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.74
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.74
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.74
Custard-appleRaw Custard-apple20.080.10.50.140.22NANA019NANANA0.71
Mammy-appleRaw Mammy-apple120.020.040.40.10.1NA14014NANANA0.7
QuincesRaw Quinces20.020.030.20.0810.04NA3015NANANA0.7
RaspberriesRaw Raspberries20.0320.0380.60.330.0553.432102600.877.80.69
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened30.0190.0450.230.150.034NA26016.500.726.50.65
BlackberriesRaw Blackberries110.020.0260.650.280.03NA2502101.17200.62
LemonRaw Lemons Without Peel10.040.020.10.190.08NA1105300.1500.6
LimesRaw Limes20.030.020.20.220.043NA802900.220.60.6
SoursopRaw Soursop00.070.050.90.250.059NA14020.600.080.40.6
Sugar-applesRaw Sugar-apples00.110.110.880.230.2NA14036.3NANANA0.6
Vitamins in Top 100 Raw Fruits & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in raw fruits & cereals , sorted by most amount of Iron per 100 grams.
Top 5 raw fruits & cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Dried Goji Berries