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Spices
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Vegetables
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Legumes
Cereals
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.3
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.27
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.844
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.5
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.7
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.6
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.7
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.3
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.5
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.4540
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA131814922521431133
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.5
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.6
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Pearled BarleyCooked Pearled Barley43.70.42NA5.2887.31.03NA21436934123.25273
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.6
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.3
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.3
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.3
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.47273
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.334
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.3270
Boiled BulgurCooked Bulgur39.70.3NA3.81272.4NA1592702.4202.26309
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.7
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.2
Cooked Oat BranOat bran, cooked39.70.26NA3.51593.83NA47236530.63.972.1333
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.3346
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.3
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283
White Canned HominyHominy, canned, white39.70.12NA2.4663.50.28NA13935.71210604.17328
Yellow Canned HominyHominy, canned, yellow39.70.12NA2.4663.50.28NA13935.71213694.17328
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Cooked PastaPasta, cooked, unenriched, without added salt27.80.4NA271.41.28NA2301751053.972.02247
CornstarchCornstarch7.940.2NA1.87120.21NA51.6121135.70.2433
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.1847
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271

Minerals in Top 100 Cereals with the highest Iron content per 14 oz

In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Iron per 14 ounces.

Top 5 cereals with most amount of iron per 14 ounces are:

  1. Crude Rice Bran
  2. Crude Wheat Bran
  3. Raw Teff
  4. Uncooked Amaranth Grain
  5. Chow Mein Chinese Noodles