Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.918.5
SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.854715.7
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA11
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.910.6
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.610.4
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.68.7
NattoNatto00.160.1900.220.13NA801300.01238.6
Common CowpeasRaw Common Cowpeas30.850.232.081.50.36NA63301.500.3958.27
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.22198.2
Small White BeansRaw Small White Beans00.740.211.340.730.44NA386000NANA7.73
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.97.63
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.207.6
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA7.57
Large Lima BeansRaw Large Lima Beans00.510.21.541.360.51NA3950000.7267.5
Red LentilsRaw Pink Or Red Lentils30.510.111.50.350.4NA20401.70NANA7.4
Pink BeansRaw Pink Beans00.770.191.910.53NA4630000.215.76.77
Mung BeansRaw Mung Beans60.620.232.251.90.38NA62504.800.5196.74
Broadbeans Raw Broadbeans 30.560.332.830.980.37NA42301.400.0596.7
Red Kidney BeansRaw Red Kidney Beans00.610.222.10.780.4NA39404.500.215.66.7
LentilsRaw Lentils20.870.212.62.140.54NA47904.500.4956.5
Chow MeinChow Mein Chinese Noodles00.570.44.7NA0.043NA1250000.835.36.43
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.95706.37
Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA6.26
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.96.2
Soy CheeseSoybean, curd cheese200.140.50.120.07NA220000.64.65.6
Navy BeansRaw Navy Beans00.780.162.20.740.43NA3640NA00.022.55.5
Great Northern BeansRaw Great Northern Beans00.650.241.961.10.45NA48205.300.2265.47
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.25.4
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.95.37
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.0810.0520.20.0680.047NA1500.100.012.45.36
Pigeon Peas Raw Pigeon Peas 10.640.192.971.270.28NA456000NANA5.23
SeitanVital wheat gluten000000NA0000005.2
Boiled SoybeansBoiled Soybeans no Salt00.160.290.40.180.23NA5401.700.35195.14
Pinto BeansRaw Pinto Beans00.710.211.170.790.47NA52506.300.215.65.07
Black BeansRaw Black Beans00.90.191.960.90.29NA4440000.215.65
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA5
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA5
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.94.97
Fried TofuTofu, fried10.170.050.10.140.099NA270000.047.84.87
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.170.050.10.140.099NA27000NANA4.87
Chickpea flourChickpea flour (besan)20.490.111.760.610.49NA4370000.839.14.86
Split Green PeasRaw Split Green Peas70.720.243.60.960.14NA1501.800.12164.73
OatsOats00.760.140.961.350.122256000NANA4.7
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.24.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.790.495.90.440.044NA1830000.230.34.64
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA4.6
PeanutsRaw Peanuts00.640.14121.770.35NA2400008.3304.6
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
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.30.130.830.160.047NA10000NANA4.33
Chickpeas Raw Chickpeas 30.480.211.541.60.54NA5570400.8294.3
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
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.24
Soy NutsDry-roasted Soybeans00.430.761.060.470.23NA20504.60NA373.95
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.83.94
Roasted SoybeansSoybeans roasted without salt00.10.151.40.450.21NA21102.20NANA3.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.93.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.120.0460.140.230.093NA810000.943.53.7
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.43.62
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
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA3.52
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.33.45
FalafelHome prepared Falafel10.150.171.040.290.13NA9301.60NANA3.42
French BeansRaw French Beans00.540.222.10.790.4NA39904.60NANA3.4
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA3.36
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.170.0731.060.640.18NA18101.500.111.73.33
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.93.33
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.60.055.050.670.45NA2570000.030.13.33
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt10.120.0230.670.390.093NA143010NANA3.14
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
Canned White BeansBeans, white, mature seeds, canned00.0960.0370.110.190.075NA650000.792.93
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.160.0580.580.220.12NA13001.200.038.42.94
Carob flourCarob flour10.0530.461.90.0470.37NA2900.200.6302.94
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt10.120.0630.530.290.14NA17201.300.3542.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.230.0560.530.260.077NA860000.873.32.85
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.240.0590.270.250.13NA137000NANA2.84
Peanut SpreadLow Sugar Peanut Spread00.120.1216.41.230.47NA1440008.060.62.84
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.32.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0420.0770.640.0370.039NA2200.30NANA2.75
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.480.133.20.950.24NA60000NANA2.7
TempehTempeh00.0780.362.640.280.22NA240.08000.419.32.7
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.22.68
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.160.10.380.130.092NA2900.20NANA2.66
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.210.0640.550.40.095NA14600.40NANA2.64
RyeRye grain10.320.254.271.460.29NA380000.855.92.63
TriticaleTriticale00.420.131.431.320.14NA730000.9NA2.57
Commercial HummusHummus, commercial10.160.131.020.350.15NA480001.54232.54
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.92.54
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt10.20.0550.50.410.1NA20800.400.281.72.5
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.22.5
MisoMiso40.0980.230.910.340.2NA190.08000.0129.32.5
Vitamins in Top 100 Legumes & Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Iron per 100 grams.
Top 5 legumes & cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans