Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.2
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.7
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.27
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.83
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Minerals in Top 50 Raw Cereals with the lowest Iron content per 100 kcal
In the above table you can find and compare the amount of minerals in raw cereals , sorted by least amount of Iron per 100 calories.
Top 5 raw cereals with least amount of iron per 100 calories are:
- Unenriched White Rice Flour
- Cornstarch
- Raw Regular Long-grain White Rice
- Raw Medium-grain White Rice
- Raw Short-grain White Rice