Rice BranCrude Rice Bran027.52.843407440.7NA63000049.219185
SoybeansRaw Soybeans108.748.716.27.933.77NA375006008.5470157
MothbeansRaw Mothbeans205.620.912815.43.66NA64900400NANA109
Wheat BranCrude Wheat Bran05.235.771362213NA7900001519106
White BeansRaw White Beans04.371.464.87.323.18NA38800002.156104
Black Turtle BeansRaw Black Turtle Beans091.9319.692.86NA44400002.15687
NattoNatto01.61.902.151.3NA80013000.123186
Common CowpeasRaw Common Cowpeas308.532.2620.8153.57NA633001503.95082.7
Kidney BeansRaw All Types Kidney Beans05.32.220.67.83.97NA394004502.219082
Small White BeansRaw Small White Beans07.432.0713.47.34.4NA3860000NANA77.3
TeffRaw Teff03.92.733.69.44.82NANANANANA0.81976.3
Raw AmaranthUncooked Amaranth Grain01.1629.2314.65.9NA820042012076
Mungo BeansRaw Mungo Beans102.732.5414.59.062.8NA2160000NANA75.7
Large Lima BeansRaw Large Lima Beans05.072.0215.413.65.12NA39500007.26075
Red LentilsRaw Pink Or Red Lentils305.11.06153.484.03NA20400170NANA74
Pink BeansRaw Pink Beans07.71.92199.975.27NA46300002.15767.7
Mung BeansRaw Mung Beans606.22.3322.5193.82NA625004805.19067.4
Broadbeans Raw Broadbeans 305.553.3328.39.763.66NA423001400.59067
Red Kidney BeansRaw Red Kidney Beans06.12.15217.83.97NA394004502.15667
LentilsRaw Lentils208.732.12621.45.4NA479004504.95065
Chow MeinChow Mein Chinese Noodles05.673.9747NA0.43NA12500008.35364.3
Soy FlourRaw Full-fat Soy Flour605.811.643.2164.6NA345000019.570063.7
Wheat GermCrude Wheat Germ01956822.613NA2810000NANA62.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans05.742.181712.63.27NA400000075962
Soy CheeseSoybean, curd cheese2001.451.160.7NA22000064656
Navy BeansRaw Navy Beans07.751.64227.444.3NA36400NA00.22555
Great Northern BeansRaw Great Northern Beans06.532.3719.6114.47NA482005302.26054.7
Oat BranRaw Oat Bran011.72.29.34151.65NA520000103254
Soft White WheatWheat, soft white04.11.0747.78.53.78NA410000101953.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.810.521.950.680.47NA1500100.12453.6
Pigeon Peas Raw Pigeon Peas 106.431.8729.712.72.83NA4560000NANA52.3
SeitanVital wheat gluten000000NA00000052
Boiled SoybeansBoiled Soybeans no Salt01.552.8541.82.34NA54001703.519251.4
Pinto BeansRaw Pinto Beans07.132.1211.77.854.74NA525006302.15650.7
Black BeansRaw Black Beans091.9319.692.86NA44400002.15650.2
Cranberry BeansRaw Cranberry Beans07.472.1314.67.53.1NA6040000NANA50
Adzuki BeansRaw Adzuki Beans104.552.226.314.73.5NA6220000NANA49.8
Dark Rye FlourRye flour, dark103.162.542.714.64.43NA33000027.35949.7
Fried TofuTofu, fried101.70.511.40.99NA2700000.47848.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA1.70.511.40.99NA270000NANA48.7
Chickpea flourChickpea flour (besan)204.861.0617.66.064.9NA43700008.39148.6
Split Green PeasRaw Split Green Peas707.22.44369.61.4NA15001801.215947.3
OatsOats07.631.49.613.51.2219560000NANA47.2
Barley Malt flourBarley malt flour103.13.0856.45.776.55NA3800605.72247
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour07.854.94594.380.44NA18300002.3346.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt02.70.374.13.160.37NA40000NANA45.8
PeanutsRaw Peanuts06.41.3512117.73.48NA240000083.3045.8
Raw QuinoaQuinoa, uncooked103.63.18157.74.87NA18400NA024.4045.7
Hard white WheatWheat, hard white03.871.08449.543.68NA380000101945.6
Raw SpeltUncooked Spelt03.641.1368.410.72.310445000NA7.93644.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched05.80.485113.41.45NA23100001.1NA43.6
Enriched SemolinaSemolina, enriched08.15.7605.81.03NA18300002.6NA43.6
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt02.951.38.31.560.47NA100000NANA43.3
Chickpeas Raw Chickpeas 304.772.1215.4165.35NA557004008.29043
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched05.760.4942101.64NA23100001.1143
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked05.650.4841131.7NA2310000NANA42.3
Buckwheat FlourWhole-groat Buckwheat Flour04.171.961.54.45.821515400003.27040.6
Oat FlourPartially Debranned Oat Flour06.91.2514.721.25NA32000073240
Soy NutsDry-roasted Soybeans04.277.5510.64.732.25NA20500460NA37039.5
Millet FlourMillet flourNA4.130.7360.212.73.72NA420NA0NA1.1839.4
Roasted SoybeansSoybeans roasted without salt011.45144.532.08NA21100220NANA39
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour02.971.8853.5101.9NA280NA005.31937
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt01.180.461.42.30.93NA8100009.43537
Whole Wheat PastaDry Whole-Wheat PastaNA4.072.18878.72.83NA6900NA04.61436.2
Hulled BarleyBarley, hulled106.462.85462.823.18NA1900005.72236
Whole Wheat FlourWhole-grain Wheat Flour051.6549.66.034.07NA4400007.11936
Hard Red Spring WheatWheat, hard red spring05.041.1579.353.36NA430000101936
Durum WheatWheat, durum04.21.267.49.354.2NA430000NANA35.2
CornmealWhole-grain Yellow Cornmeal1103.85236.34.253.04NA2500004.2334.5
FalafelHome prepared Falafel101.461.6610.42.921.25NA9300160NANA34.2
French BeansRaw French Beans05.352.2217.94NA39900460NANA34
SorghumSorghum Grain03.320.96373.674.43NA2000005NA33.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt01.70.7310.66.381.78NA181001501.11733.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA3.71.9379.582.8NA590NANANA1.7933.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry06.030.550.56.74.5NA25700000.3133.3
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt101.240.236.683.90.93NA14300100NANA31.4
Whole Sorghum FlourWhole-grain Sorghum Flour03.30.61455.43.25NA250NA8NA56431.4
MilletRaw Millet04.22.947.28.53.841148500000.5930
Canned White BeansBeans, white, mature seeds, canned00.960.371.131.850.75NA6500007.92930
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt01.60.585.82.21.2NA130001200.38429.4
Carob flourCarob flour100.534.6190.473.66NA2900206.3029.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt101.160.635.262.861.4NA172001303.54029
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt02.250.565.272.60.77NA8600008.73328.5
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt02.360.592.722.51.27NA1370000NANA28.4
Peanut SpreadLow Sugar Peanut Spread01.161.2216412.34.7NA144000080.6628.4
Corn BranCrude Corn Bran400.1127.46.361.52NA400004.2328
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.420.776.40.370.39NA220030NANA27.5
CornYellow Corn Grain 1103.85236.34.246.2NA1900004.9327
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry04.81.3329.542.4NA600000NANA27
TempehTempeh00.783.5826.42.782.15NA2400.800419327
Barley flourBarley flour or meal03.71.1462.71.453.9686800005.72227
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA1.581.023.81.330.92NA290020NANA26.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt02.120.645.53.980.95NA1460040NANA26.4
RyeRye grain103.162.542.714.62.94NA3800008.55926.3
TriticaleTriticale04.161.3414.3131.38NA7300009NA25.7
Commercial HummusHummus, commercial101.61.2710.23.461.46NA48000015.422825.4
Medium Rye flourRye flour, medium02.871.1417.34.92.68NA34000014.35925.4
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt102.020.554.954.11NA20800402.81725
Raw Pearled BarleyBarley, pearled, raw101.91.14462.822.6NA2300000.22225
MisoMiso400.982.339.063.372NA1900.8000.129325
Vitamins in Top 100 Cereals & Legumes with the highest Iron content per 1 kg
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by most amount of Iron per 1 kilogram.
Top 5 cereals & legumes with most amount of iron per 1 kilogram are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans