Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.2
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.07911
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.618
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.6
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.8616
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.6
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.6214
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Minerals in Top 50 Raw Cereals with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of minerals in raw cereals , sorted by least amount of Iron per 500 calories.
Top 5 raw cereals with least amount of iron per 500 calories are:
- Unenriched White Rice Flour
- Cornstarch
- Raw Regular Long-grain White Rice
- Raw Medium-grain White Rice
- Raw Short-grain White Rice