SILK French Vanilla CreamerSILK French Vanilla Creamer1336.670NANA02020NANANA000
SILK Original CreamerSILK Original Creamer1006.670NANA06.670NANANA000
Cooked Rice NoodlesRice noodles, cooked1080.20.0230.0040.0190240.03NANANA11.80.14
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked970.190.0390.0030.0660210.05NANANA12.020.14
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1300.280.0770.0130.0620280.05NANANA0.42.70.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched1300.210.0570.010.046028.6NANANANANA2.380.2
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1300.190.0510.0090.041028.7NANANANANA2.360.2
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour17910.150.0130.3203800001.43.20.22
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1230.370.0740.0170.0740260.110.020.010.080.92.90.24
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.630.25
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.80.29
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein600.510.040.020.1307.841.300.700.570.33
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.950.35
Cooked CouscousCouscous, cooked1120.160.0290.0030.06023.20.1NANANA1.43.80.38
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant1510.27NANANANA34NANANANA0.93.20.39
CornstarchCornstarch3810.050.00900.0250910NANANA0.90.260.47
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked990.10.0190.0020.029021.4NANANANANA5.060.48
Chocolate SoymilkUnfortified Chocolate Soymilk631.530.240.0750.5809.957.86NANANA0.42.260.48
Cooked PastaPasta, cooked, unenriched, without added salt1580.930.180.0240.30310.560.030.040.091.85.80.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1310.180.0250.0060.066027.5NANANANANA40.52
Cooked Brown RiceCooked Medium-grain Brown Rice1120.830.170.0130.28023.5NANANANA1.82.320.53
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1230.970.260.0110.36025.60.24000.241.62.740.56
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.840.6
White Canned HominyHominy, canned, white720.880.120.0120.39014.31.5NANANA2.51.480.62
Yellow Canned HominyHominy, canned, yellow720.880.120.0120.39014.3NANANANA2.51.480.62
Cooked MilletMillet, cooked11910.170.0280.48023.70.13NANANA1.33.50.63
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt881.180NANA01710.6NANANA0.62.350.64
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt881.180NANA01711.8NANANA0.62.350.64
SILK Blueberry soy yogurtSILK Blueberry soy yogurt881.180NANA01712.4NANANA0.62.350.64
SILK Key Lime soy yogurtSILK Key Lime soy yogurt881.180NANA017.712.4NANANA0.62.350.64
SILK Peach soy yogurtSILK Peach soy yogurt941.180NANA01914.7NANANA0.62.350.64
SILK Raspberry soy yogurtSILK Raspberry soy yogurt881.180NANA017.713NANANA0.62.350.64
SILK Strawberry soy yogurtSILK Strawberry soy yogurt941.180NANA018.213NANANA0.62.350.64
SoymilkSoymilk Unfortified541.750.210.0750.5806.34NANANA0.63.270.64
Dry Rice NoodlesRice noodles, dry3640.560.150.0260.120800.12NANANA1.65.950.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3741.030.290.0170.310810.330.020.110.211.87.50.74
Boiled BuckwheatCooked Buckwheat Groats920.620.130.0140.170200.90.10.20.42.73.380.8
RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.130.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.60.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.50.8
Cooked Oat BranOat bran, cooked400.860.160.0150.32011.4NANANANA2.63.20.88
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.80.91
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.460.93
Boiled BulgurCooked Bulgur830.240.0420.0040.094018.60.1NANANA4.53.080.96
Canned CowpeasCanned Common Cowpeas770.550.140.0870.15013.6NANANANA3.34.740.97
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1382.470.210.0360.930234NANANA6.37.040.98
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned710.220.0370.0070.084012.4NANANANA3.75.471
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1300.630.0910.030.23026NANANANANA4.61.04
Tofu YogurtTofu yogurt941.80.260.120.90161.24NANANA0.23.51.06
Canned Chickpeas Canned Chickpeas , Solids1392.770.210.0360.93022.54NANANA6.47.051.07
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1290.760.0830.290.17024NANANANA9.47.051.08
Dry CouscousCouscous, dry3760.640.120.0120.24077.4NANANANA512.81.08
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu703.50.5NANA00.740.3NANANA0.68.761.1
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1210.380.0830.0090.2023.3NANANANA6.76.761.1
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)613.70.530.251.8401.180.7NANANA0.27.171.1
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg1240.980.140.0550.45025NANANANANA4.371.13
YokanYokan, prepared from adzuki beans and sugar2600.120.043NA0.026060.7NANANANANA3.31.16
Canned Kidney BeansCanned All Types Kidney Beans840.60.140.0820.11014.51.85001.854.35.21.17
Wheat FlourUnenriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.31.17
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1192.920.350.130.609.9NANANANA2.815.61.2
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1300.280.0770.0130.0620280.05NANANA0.42.71.2
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.71.23
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids810.360.130.0510.0830151.85001.854.35.21.25
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1170.97NANANA020.8NANANANANA7.041.27
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1180.390.0540.0280.140212.9NANANA8.38.341.3
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.541.3
OkaraOkara761.730.190.0890.67012.2NANANANANA3.521.3
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.2131.3
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu804.20.5NANA01.520.4NANANA0.69.11.3
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm743.40.3NANA01.70.3NANANA0.89.21.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry3560.810.120.0290.3074NANANANA4.311.41.32
Pearled BarleyCooked Pearled Barley1230.440.0930.0210.19028.20.28NANANA3.82.261.33
Canned Pinto BeansCanned Pinto Beans, Solids1140.90.160.160.12020.20.54000.545.571.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1050.380.120.0090.120192NANANA7.671.4
Canned Refried BeansRefried beans, canned, traditional style9020.630.170.36013.60.54000.543.751.44
ShoyuShoyu Soy Sauce530.570.0730.0290.2304.930.400.30.10.88.141.45
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1300.190.0510.0090.041028.7NANANANANA2.361.46
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids820.560.120.120.0860151.02NANANA4.64.61.47
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt820.560.120.120.0860151.02NANANA4.64.61.47
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.41.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked1300.210.0570.010.046028.6NANANANA0.32.381.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1210.930.330.130.22021NANANANA68.11.5
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1100.40.0660.0120.15019.71.82NANANA5.47.61.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.4281.52
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu592.70.48NANA02.20.53NANANA0.86.381.53
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned830.280.0720.0550.066015NANANANA6.35.541.55
HummusHome Prepared Hummus1778.61.140.0742.040200.27NANANA44.861.56
Canned Great Northern BeansBeans, great northern, mature seeds, canned1140.390.120.0720.0890211.4NANANA4.97.371.57
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.41.58
Tapioca PearlsDry Tapioca Pearls3580.020.0050.0010.002088.73.35NANANA0.90.191.58
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked3700.550.110.0080.19081.7NANANANA2.86.81.6
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm924.90.6NANA01.820.4NANANA1101.6
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)784.170.790.171.4702.850.6NANANA0.99.041.6
Canned Refried Beans, fat-freeRefried beans, canned, fat-free790.450.0930.150.13013.50.61000.614.75.341.62
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.821.65
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.51.67
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu854.20.71NANA00.970.4NANANA0.9111.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu884.60.6NANA01.530.5NANANA0.9101.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm1155.91.1NANA02.161.1NANANA1.213.21.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.961.72
Macronutrients in Top 100 Cereals & Legumes with the lowest Iron content per 100 g
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Iron per 100 grams.
Top 5 cereals & legumes with least amount of iron per 100 grams are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice