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