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Spices
Oils
Fruits
Vegetables
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Legumes
Cereals
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.24
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.6
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.6
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.5412
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry49.60.33NA3.831351.83NA360357NA11232.429.75
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.8317
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.912
Cooked TeffTeff, cooked69.50.32NA2.9714.05NA170152NA11.31.57106
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
Cooked KamutCooked Khorasan Wheat12.80.29NA2.5681.46NA20823245.211.32.692
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.6
Cooked SpeltSpelt, cooked140.3NA2.3769.51.55NA2132035.677.11.7794
Tapioca PearlsDry Tapioca Pearls28.30.028NA2.241.40.16NA9.9215.61.131.40.1715.6
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.55102
Pearled BarleyCooked Pearled Barley15.60.15NA1.9310.37NA76.5132124.251.1698
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.60.2NA1.8739.70.68NA11323211.826080.6413
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.5214
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917
Dry CouscousCouscous, dry340.35NA1.5362.41.1NA241235NA141.1812
Cooked Spinach SpaghettiSpaghetti, spinach, cooked42.50.29NA1.47882.13NA15382.231.3201.5397
Boiled BulgurCooked Bulgur140.11NA1.3645.40.86NA56.7960.857.10.81110
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.5414
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916
Cooked Oat BranOat bran, cooked140.094NA1.2556.71.37NA169130111.40.75119
Boiled BuckwheatCooked Buckwheat Groats9.920.21NA1.1372.30.57NA991253.15.670.86107
RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5
Dry Rice NoodlesRice noodles, dry25.50.11NA0.99170.71NA21742.521.42581.0517
Cooked MilletMillet, cooked4.250.23NA0.8962.40.39NA142881.282.831.3101
White Canned HominyHominy, canned, white140.043NA0.8822.70.099NA49.612.84.253781.5117
Yellow Canned HominyHominy, canned, yellow140.043NA0.8822.70.099NA49.612.84.254891.5117
Cooked Wild RiceWild rice, cooked4.250.17NA0.8545.40.4NA1161431.134.251.9105
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4.250.15NA0.7955.31.4NA1461228.225.671100
Cooked Brown RiceCooked Medium-grain Brown Rice140.11NA0.7562.41.55NA109112NA1.40.88103
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked11.30.035NA0.742.830.36NA38.341NA2280.3196
Cooked PastaPasta, cooked, unenriched, without added salt9.920.14NA0.7125.50.46NA82.262.437.41.40.7288
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5.670.011NA0.6812.80.53NA35.449.6NA850.17103
CornstarchCornstarch2.830.071NA0.674.250.075NA18.44.253.9712.80.08511.8
Cooked CouscousCouscous, cooked11.30.058NA0.5411.30.12NA3182.2397.10.37103
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317
Cooked Corn PastaCooked Corn Gluten-free Pasta1.40.091NA0.35510.22NA108443.9700.8997

Minerals in Top 100 Cereals with the highest Iron content per 5 oz

In the above table you can find and compare the amount of minerals in all cereals , sorted by most amount of Iron per 5 ounces.

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

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