Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.5473.6
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA60.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA58.6
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.99057.7
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.5442
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.99035.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.652935
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.221832
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.431.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.99031
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA30.6
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.5430.3
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.72030.2
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA29
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA27
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713526.5
Chow MeinChow Mein Chinese Noodles02.251.5818.7NA0.17NA4960003.32125.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.67025.2
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA25
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.6513824
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.6513824
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231722.7
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.1803721422
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.721.5
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.5421.3
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.560140021
SeitanVital wheat gluten000000NA00000020.6
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA20
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.419.7
OatsOats03.030.553.85.360.4787222000NANA18.7
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.7318.7
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.418.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.11.9623.41.740.17NA7260000.911.218.4
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.7018
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.5418
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.317.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA17.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.30.1920.25.30.58NA9170000.44NA17.3
Enriched SemolinaSemolina, enriched03.22.2723.82.30.41NA7260001.03NA17.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.417
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.240.1916.35.10.68NA917000NANA16.8
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA16.4
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.816
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.416
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.716
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.1815.6
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA15.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.715
Roasted AlmondsDry Roasted Almonds00.314.7514.41.270.54NA21800095015
AlmondsNuts, almonds00.814.514.41.870.54226175000102014.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.5414.7
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA14.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.373.114.50.910.47NA107000103014.6
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.5614.4
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.7314.3
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.5414.3
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.5414.3
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA14
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA14
Plain Almond ButterPlain Almond Butter no Salt00.163.7312.51.260.4122721000096014
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.213.7
Toasted Dried CoconutToasted Dried Coconut Meat00.240.42.443.241.2NA35.705.950NANA13.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA13.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.240.42.433.21.2NA35.705.950NANA13.3
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA13.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.5713.2
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.413.2
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.213
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA13
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.08702.530.610.11NA55.603.970NANA13
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA13
Blanched AlmondsNuts, almonds, blanched00.762.82141.250.46NA19400094013
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.412.5
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA12
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.5712
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.711.5
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA11
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.211
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.210.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA10.7
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.7310.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.26010.5
RyeRye grain3.971.251175.81.17NA1510003.3723.410.4
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA10.2
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.410
PecansPecans nuts122.60.524.633.430.839087.304.3705.561410
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.739.92
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA9.8
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA9.8
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.549.76
Dried BeechnutsNuts, beechnuts, dried01.21.473.53.672.7NA448061.5NANANA9.76
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.409.64
CoconutRaw Coconut Meat00.260.0792.141.20.21NA10301300.950.799.64
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.40.213.43.582.64NA4370600NANA9.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.29.45
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.171.433.373.562.63NA433059.50NANA9.45
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA9.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.1203.531.040.19NA910110NANA9.05
BuckwheatBuckwheat00.41.7284.90.8374119000NANA8.73
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA8.5
Vitamins in Top 100 Cereals & Nuts with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Iron per 14 ounces.
Top 5 cereals & nuts with most amount of iron per 14 ounces are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran