Plant Nutrients DB
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100 g100 kcal
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Cereals
Rice BranCrude Rice Bran180.23NA5.872474.55314704.941.61.9
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32469547360.933.37
Cooked Oat BranOat bran, cooked250.17NA2.21002.4298230192.51.33
Oat BranRaw Oat Bran23.60.16NA2.2962.3298230181.631.26
TeffRaw Teff490.22NA2.08502.51171161.23.270.99
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.91501375.041.080.77
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83119106NA7.921.1
Wheat GermCrude Wheat Germ110.22NA1.74663.7234248223.333.4
Soft White WheatWheat, soft white100.13NA1.58261118128NA0.591
Dark Rye FlourRye flour, dark110.17NA1.53491.871542215.540.621.55
Chow MeinChow Mein Chinese Noodles00.03NA1.374.030.1221226.051840.17
Hard white WheatWheat, hard white9.360.11NA1.33271.1104126NA0.590.97
Cooked KamutCooked Khorasan Wheat6.80.16NA1.33360.78111124246.061.4
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.861181133.153.940.98
Raw SpeltUncooked Spelt80.15NA1.3400.881191153.462.370.97
Barley Malt flourBarley malt flour100.08NA1.3270.338462103.050.57
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063219.67.373.130.7
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.551241532.31.360.84
Cooked QuinoaQuinoa, cooked140.16NA1.24530.531271432.335.830.91
OatsOats140.16NA1.245.51.26134110NA0.511.02
Buckwheat FlourWhole-groat Buckwheat Flour120.15NA1.2750.611011721.73.30.93
Enriched SemolinaSemolina, enriched4.720.05NA1.2130.1737.851.7250.280.29
Boiled BulgurCooked Bulgur120.09NA1.1638.60.7348820.726.020.69
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.1351.02971193.830.90.89
Hard Red Spring WheatWheat, hard red spring7.60.13NA1.137.71.23101103210.610.85
Pearled BarleyCooked Pearled Barley8.940.09NA1.1180.214475.672.440.67
Wheat SproutsSprouted Wheat140.13NA1.1410.9410185218.10.83
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.06401.2105107180.590.77
Durum WheatWheat, durum100.16NA1.04420.89150127260.591.23
Millet FlourMillet flour3.670.14NA1.03310.2674.658.68.561.050.69
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.03360.8597123221.70.84
SorghumSorghum Grain3.950.09NA1.02500.49881103.70.610.51
Hulled BarleyBarley, hulled9.320.14NA137.60.5574.612810.73.40.78
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.61112928.44.70.79
CornmealWhole-grain Yellow Cornmeal1.660.05NA0.95350.1466.6794.39.670.5
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.88340.3577903.40.840.45
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.87550.4476962.44.350.66
White Canned HominyHominy, canned, white140.04NA0.86220.148.612.54.173711.46
Yellow Canned HominyHominy, canned, yellow140.04NA0.86220.148.612.54.174791.46
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.168344.61710.80.83
MilletRaw Millet2.10.2NA0.8300.437551.60.711.320.44
RyeRye grain7.10.11NA0.7832.50.76981514.10.590.78
Barley flourBarley flour or meal9.280.1NA0.78280.385.889.6111.160.58
TriticaleTriticale110.14NA0.7738.70.9610799NA1.51.03
CornYellow Corn Grain 1.90.09NA0.7434.80.1357.578.64.259.60.61
Medium Rye flourRye flour, medium6.880.1NA0.73180.69641074.130.570.62
BulgurDry Bulgur100.1NA0.72480.8987.71200.674.970.56
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.4792922.433.180.7
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.71220.3862.879.510.72.560.61
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.06NA0.6625.80.1375874.271.40.48
BuckwheatBuckwheat5.250.32NA0.64670.381011342.420.290.7
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28811000.792.971.33
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.7189101179.680.74
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.371211200.781.961.67
Brown Rice FlourRice flour, brown3.030.06NA0.55311.19379.6NA2.20.68
Cooked MilletMillet, cooked2.520.14NA0.53370.2384520.761.70.77
Brown RiceRaw Medium-grain Brown Rice9.10.08NA0.539.51.037374NA1.10.56
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.07NA0.47390.9868.870.5NA0.890.55
Tapioca PearlsDry Tapioca Pearls5.60.01NA0.440.280.031.963.070.220.280.03
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.1422462.335170.13
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.08NA0.3531.60.7884.7684.661.360.58
Dry PastaDry Unenriched Pasta5.660.08NA0.35140.255160171.60.38
SemolinaSemolina, unenriched4.720.05NA0.34130.1737.851.7NA0.280.29
Cooked CouscousCouscous, cooked7.140.04NA0.347.140.0819.651.824.64.460.23
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1929.7299.30.550.19
Dry CouscousCouscous, dry6.40.07NA0.2911.70.214544NA2.660.22
Light Rye FlourRye flour, light3.640.06NA0.268.960.333662.74.930.560.37
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.05NA0.228.60.126024.62.2200.5
Dry Rice NoodlesRice noodles, dry4.950.02NA0.193.30.14428.244.15500.2

Minerals in Top 100 Cereals with the highest Iron content per 100 kcal

In the above table you can find and compare the amount of minerals in all cereals , sorted by Max Amount of Iron per 100 Calories.

Top 5 cereals with max amount of iron per 100 Calories are:

  1. Crude Rice Bran
  2. Crude Wheat Bran
  3. Cooked Oat Bran
  4. Raw Oat Bran
  5. Raw Teff