Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.2574
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked20.049NA0.1450.26NA8105.650.4176.6
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt100.069NA0.2120.47NA43357.510.4968.4
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched30.038NA0.2130.38NA3729NA00.4268.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched10.072NA0.280.36NA3326NA00.468.5
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour20.02NA0.22110.094NA33242.240.2757.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked190.07NA0.2490.35NA55569.320.3770.4
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.3
Coconut WaterCoconut Water (liquid From Coconuts)240.04NA0.29250.14NA2025011050.195
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.812
Cooked CouscousCouscous, cooked80.041NA0.3880.084NA225827.550.2672.6
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant50.048NA0.3950.45NA3320NA50.6862.5
CornstarchCornstarch20.05NA0.4730.053NA1332.890.068.3
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked40.008NA0.4890.37NA2535NA600.1273
Cooked PastaPasta, cooked, unenriched, without added salt70.1NA0.5180.32NA584426.410.5162
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked80.025NA0.5220.25NA2729NA1610.2268
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts110.2NA0.53180.58NA26119NA50.486
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.6273
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked30.11NA0.56390.97NA103865.840.7170.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.3
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.3474
White Canned HominyHominy, canned, white100.03NA0.62160.07NA35932671.0582.5
Yellow Canned HominyHominy, canned, yellow100.03NA0.62160.07NA35933451.0582.5
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.4
Dry Rice NoodlesRice noodles, dry180.078NA0.7120.5NA15330151820.7412
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry710.28NA0.74271.04NA1531742021.029.86
Boiled BuckwheatCooked Buckwheat Groats70.15NA0.8510.4NA70882.240.6175.6
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.1613
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.3
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)40.24NA0.81320.81NA59232NA120.5971.4
Cooked Oat BranOat bran, cooked100.066NA0.88400.96NA119927.710.5384
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.7
Roasted European ChestnutsNuts, chestnuts, european, roasted290.51NA0.91331.18NA1075921.220.5740.5
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.810
Peeled European ChestnutsPeeled Raw European Chestnuts190.42NA0.94300.34NA38484NA20.4952
Lotus SeedsRaw Lotus Seeds440.094NA0.95560.62NA168367NA10.2877
Boiled BulgurCooked Bulgur100.075NA0.96320.61NA40680.650.5777.8
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts120.25NA0.97581.1NA66306NA20.661.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.7
Cooked Spinach SpaghettiSpaghetti, spinach, cooked300.21NA1.04621.5NA1085822141.0868
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.56
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg60.06NA1.13140.19NA4019NA740.3769
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.712
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked100.069411.2120.47NA43357.510.4968.4
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.7
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.2
Pearled BarleyCooked Pearled Barley110.11NA1.33220.26NA54938.630.8268.8
Chinese ChestnutsRaw Chinese Chestnuts180.36NA1.4841.6NA96447NA30.8744
Japanese ChestnutsRaw Japanese Chestnuts310.56NA1.45491.6NA72329NA141.161.4
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked10.072NA1.4680.36NA33267.500.468.5
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked30.038NA1.5130.38NA37297.500.4268.6
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted190.39NA1.5901.7NA102477NA40.9340.2
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes110.3NA1.5510.96NA100361162850.7115.5
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.1211
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.4814
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.5
Coconut MilkRaw Coconut Milk160.27NA1.64370.92NA1002636.2150.6767.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.7
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
Boiled European ChestnutsBoiled and Steamed European Chestnuts460.47NA1.73540.85NA99715NA270.2568
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles210.1201.76210.36NA8789323780.634.93
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.037NA1.7750.34NA3794.840.4970.3
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked190.07NA1.890.35NA55569.320.3770.4
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted350.73NA2.1642.07NA93427NA191.4350
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.65
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)110.38NA2.28281.3NA122325NA40.9654
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.45
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.359
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.13
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Minerals in Top 100 Cereals & Nuts with the lowest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by least amount of Iron per 100 grams.
Top 5 cereals & nuts with least amount of iron per 100 grams are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice