Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.65.87
Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.884.9
MulberriesRaw Mulberries2.330.0670.231.44NA0.12NA14084.702.02184.3
RoselleRaw Roselle28.60.0220.0570.63NANANANA024.5NANANA3.02
KiwanoHorned melon160.0570.0341.30.420.14NA6.8NA12NANANA2.57
Black CurrantsRaw European Black Currants190.0790.0790.480.630.1NANA0287NA1.6NA2.44
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.32.2
ElderberriesRaw Elderberries410.0960.0820.680.190.32NA8.2049.3NANANA2.2
Acerola JuiceRaw Acerola Juice1090.0870.261.740.890.017NA6106957NA0.786.12.17
Frozen StrawberriesStrawberries, frozen, unsweetened5.70.0630.111.320.310.08NA48.6011800.836.32.14
CarissaRaw Carissa3.230.0650.0970.32NANANANA061.3NANANA2.1
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.522.08
LemonRaw Lemons Without Peel3.450.140.0690.340.660.28NA38018300.5202.07
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.3202.05
LimesRaw Limes6.670.10.0670.670.720.14NA26.709700.7322
RowalRaw Rowal17NANANANANANANANA23.2NANANA2
Native PersimmonsRaw Native PersimmonsNANANANANANANANA052NANANA1.97
Dried Goji BerriesGoji berries, driedNANANANANANANANANA14NANANA1.95
Dried LongansLongans, driedNA0.0140.170.35NANANANA09.8NANANA1.9
GroundcherriesRaw Groundcherries680.210.0755.3NANANANA020.8NANANA1.9
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0170.019NANANANANA077.4NANANA1.8
Red CurrantsRaw Red And White Currants3.570.0710.0890.180.110.13NA14.3073.200.1819.61.8
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA1.74
Lemon PeelRaw Lemon Peel6.40.130.170.850.680.37NA27.7027400.5301.7
Frozen BoysenberriesBoysenberries, frozen, unsweetened60.110.0741.530.50.11NA12606.201.7415.61.7
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked450.0010.0891.830.240.028NA00200.0796.571.7
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked220.0120.0341.50.160.049NA2.1503.260NANA1.7
Passion-fruit, PurpleRaw Passion-fruit, Purple6600.131.55NA0.1NA14.403100.0210.721.65
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.561.58
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.81.53
BlackberriesRaw Blackberries25.60.0470.061.50.640.07NA5804902.72461.44
Mammy-appleRaw Mammy-apple23.50.0390.0780.780.20.2NA27.5027.5NANANA1.37
Frozen RaspberriesRed Frozen Raspberries7.140.160.181.20.720.11NA50031.401.34NA1.36
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.561.33
RaspberriesRaw Raspberries3.850.0620.0731.150.630.116.640.4050.401.67151.33
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.071.3
StrawberriesRaw Strawberries3.130.0750.0691.20.390.150.5975018400.916.881.3
Oranges with Peel Raw Oranges with Peel 20.60.160.0790.790.520.15NA47.60113NANANA1.27
Frozen BlackberriesBlackberries, frozen, unsweetened9.380.0450.0721.90.240.095NA5304.8401.83311.25
Corn BranCrude Corn Bran1.80.0040.0451.220.280.068NA1.80000.190.131.25
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.6601.24
QuincesRaw Quinces3.50.0350.0530.350.140.07NA5.26026.3NANANA1.23
Casaba MelonsRaw Casaba Melons00.0540.110.830.30.58NA28.607800.188.931.2
OatsOats00.20.0360.250.350.0315.6314.4000NANA1.2
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.11.2
KumquatsRaw Kumquats210.0520.130.60.290.051NA2406200.2101.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.160.0131.40.370.04NA640000.031NA1.2
Enriched SemolinaSemolina, enriched00.230.161.660.160.029NA510000.072NA1.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.160.0131.150.360.048NA64.5000NANA1.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.160.0131.150.280.045NA63.30000.030.0271.2
TamarindsRaw Tamarinds0.840.180.0640.810.060.028NA5.8601.4600.0421.171.17
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened960.0960.0740.30.390.15NA1103.700.113.261.15
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.0890.0571.60.30.058NA8.43NA000.160.571.1
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked74.70.0060.0311.070.210.059NA4.1500.4101.81.31.1
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.581.1
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA1.1
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.561.06
PrunesRaw Dehydrated Prunes260.0350.0490.880.120.22NA0.59000NANA1.04
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA1.04
Millet FlourMillet flourNA0.110.0191.580.330.097NA11NA0NA0.0290.211.03
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA1.02
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.621
SapodillaRaw Sapodilla3.600.0240.240.30.045NA17017.7NANANA0.96
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.0830.95
SoursopRaw Soursop00.110.0761.360.380.089NA21.2031.200.120.610.91
Whole Sorghum FlourWhole-grain Sorghum Flour00.0920.0171.250.150.091NA6.96NA0.22NA0.141.80.87
Orange PeelRaw Orange Peel21.60.120.0930.930.510.18NA310140NA0.26NA0.82
Raw Dried FigsFigs, dried, uncooked00.0340.0330.250.170.043NA3.600.4800.146.270.82
ApricotsRaw Apricots2000.0630.0831.250.50.11NA18.802101.856.880.81
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0030.0550.520.0580.027NA002.6700.0237.80.8
WatermelonRaw Watermelon930.110.070.590.740.15NA1002700.170.330.8
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.240.8
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.750.78
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.0820.74
Prickly PearsRaw Prickly Pears4.880.0340.151.12NA0.15NA14.6034NANANA0.73
Medium Rye flourRye flour, medium00.0820.0330.490.140.077NA9.740000.411.70.73
BulgurDry Bulgur00.0680.0341.50.30.1NA7.90000.0180.560.72
Raw Pearled BarleyBarley, pearled, raw0.280.0540.0321.30.080.074NA6.530000.0060.630.71
GooseberriesRaw Gooseberries340.0910.0680.680.650.18NA13.6063NA0.84NA0.7
Custard-appleRaw Custard-apple20.0790.0990.50.130.22NANA019NANANA0.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.0830.66
Dried Zante CurrantsCurrants, zante, dried1.380.0550.0490.56NA0.1NA3.4501.6200.0381.140.65
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA0.64
Peaches, YellowRaw Yellow Peaches410.0620.0792.070.390.064NA10.301701.876.670.64
Red Sour CherriesRaw Red Sour Cherries1280.060.080.80.290.088NA1602000.144.20.64
Sugar-applesRaw Sugar-apples00.120.120.940.240.21NA15038.6NANANA0.64
NectarinesRaw Nectarines38.60.0770.0612.560.420.057NA11.4012.301.7550.64
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened2.90.0180.0440.220.150.033NA25.201600.76.30.63
Mamey SapoteRaw Mamey Sapote5.650.010.0941.150.320.58NA5.65018.5NA1.7NA0.63
Cantaloupe MelonsRaw Cantaloupe Melons4970.120.0562.160.310.21NA61.8010800.157.350.62
Sweetened Frozen StrawberriesSliced Sweetened Frozen Strawberries1.040.0170.0530.420.110.031NA15.604300.241.770.61
Dried LitchisLitchis, dried00.0040.211.1NA0.032NA4.3306600.110.580.61
JujubeRaw Jujube2.530.0250.0511.14NA0.1NANA087.3NANANA0.61
Passion-fruit Juice, YellowRaw Passion-fruit Juice, Yellow78.300.173.73NA0.1NA13.3030.300.0170.670.6
LoquatsRaw Loquats1620.040.0510.38NA0.21NA29.802.13NANANA0.6
PapayasRaw Papayas1090.0530.0630.830.440.088NA86014200.76.050.58
PineappleRaw Pineapple60.160.06410.430.22NA3609600.041.40.58
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.0650.380.10.051NA001.600.221.230.58
Sweet CherriesRaw Sweet Cherries4.760.0430.0520.240.320.078NA6.3501100.113.330.57
Traditional PineappleTraditional Raw Pineapple6.670.170.0641.040.430.24NA24.4NA37.60NA1.560.56
Vitamins in Top 100 Raw Fruits & Cereals with the highest Iron content per 100 kcal
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 calories.
Top 5 raw fruits & cereals with most amount of iron per 100 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Mulberries
- Raw Roselle
- Horned melon