Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Minerals in Top 40 Whole Cereals with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Iron per 14 ounces.
Top 5 whole cereals with least amount of iron per 14 ounces are:
- Cooked Rice Noodles
- Cooked Corn Gluten-free Pasta
- Cooked Couscous
- Cooked Soba Japanese Noodles
- Cooked Somen Japanese Noodles