Rice BranCrude Rice Bran027.52.843407440.7NA63000049.219185
Sesame FlourHigh fat Sesame Flour30272.8613429.31.52NA310000NANA152
Roasted Sesame SeedsRoasted Whole Sesame Seeds08.032.5460.518NA980000NANA148
Whole Sesame SeedsDried Whole Sesame Seeds07.92.47450.57.9NA9700002.50146
Wheat BranCrude Wheat Bran05.235.771362213NA7900001519106
TahiniSesame Butter from Roasted Kernels30124.7354.56.931.5NA9800002.5089.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels102.731.53507.51.43NA5800190227388.2
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.71.544.35.71NA57001805.64580.7
Hemp SeedsHulled Hemp Seeds1012.82.8592NA6NA110005085979.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels30124.6654.46.81.46NA9600002.5077.8
ChiaDried Chia SeedsNA6.21.788.3NANANA490016NA5NA77.2
TeffRaw Teff03.92.733.69.44.82NANANANANA0.81976.3
Raw AmaranthUncooked Amaranth Grain01.1629.2314.65.9NA820042012076
Watermelon Seed KernelsDried Watermelon Seed Kernels01.91.4535.53.460.89NA580000NANA72.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt03.252.854270.68.05NA23800140NANA68
Cashew NutsRaw Cashew Nuts04.230.5810.68.644.17NA250050934166.8
Chow MeinChow Mein Chinese Noodles05.673.9747NA0.43NA12500008.35364.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels3070.9582.94NA115000017063.6
Wheat GermCrude Wheat Germ01956822.613NA2810000NANA62.6
Oil Roasted CashewsOil Roasted Cashew Nuts03.632.1817.48.83.23NA2500309.234760.5
Roasted CashewsDry Roasted Cashew Nuts02214122.56NA6900009.234760
FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.14357.3
Pine NutsDried Pine Nuts103.642.27443.130.941293400809353955.3
Oat BranRaw Oat Bran011.72.29.34151.65NA520000103254
Soft White WheatWheat, soft white04.11.0747.78.53.78NA410000101953.7
Sunflower SeedsDried Sunflower Seed Kernels30153.5583.411.313.5NA22700140352052.5
SeitanVital wheat gluten000000NA00000052
Cashew ButterPlain Cashew Butter no Salt03.121.8716122.52NA680000NANA50.3
Dark Rye FlourRye flour, dark103.162.542.714.64.43NA33000027.35949.7
OatsOats07.631.49.613.51.2219560000NANA47.2
Barley Malt flourBarley malt flour103.13.0856.45.776.55NA3800605.72247
HazelnutsNuts, hazelnuts or filberts106.431.13189.25.63NA1130063015014247
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour07.854.94594.380.44NA18300002.3346.4
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
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts303.381.2320.59.236.2NA8800380153NA43.8
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
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
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.531.6367.511.75.5NA23700270229NA41.2
Buckwheat FlourWhole-groat Buckwheat Flour04.171.961.54.45.821515400003.27040.6
Roasted PistachiosDry Roasted Pistachio Nuts1306.952.3413.75.1311.2NA510030021.713240.3
Oat FlourPartially Debranned Oat Flour06.91.2514.721.25NA32000073240
Millet FlourMillet flourNA4.130.7360.212.73.72NA420NA0NA1.1839.4
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA39.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt01.062.4670.470.48.04NA237001402612738
Roasted AlmondsDry Roasted Almonds00.771236.43.21.36NA550000239037.3
AlmondsNuts, almonds02.0511.4364.71.37570440000256037
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour02.971.8853.5101.9NA280NA005.31937
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA37
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.927.836.72.31.18NA270000260036.8
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
Dried PilinutsNuts, pilinuts, dried209.130.935.24.81.15NA60006NANANA35.3
Durum WheatWheat, durum04.21.267.49.354.2NA430000NANA35.2
Plain Almond ButterPlain Almond Butter no Salt00.419.431.63.181.03573530000242035
CornmealWhole-grain Yellow Cornmeal1103.85236.34.253.04NA2500004.2334.5
Toasted Dried CoconutToasted Dried Coconut Meat00.611.026.168.173.06NA900150NANA34
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried4083.8354.86.6NA109006130NANA33.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.6116.18.13.04NA900150NANA33.6
SorghumSorghum Grain03.320.96373.674.43NA2000005NA33.6
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
Dried CoconutDried Coconut Meat00.616.0383NA9001504.4333.2
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds300.340.522.860.560.37NA90030NANA33
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.2206.371.530.28NA1400100NANA33
Blanched HazelnutsBlanched Hazelnuts Or Filberts204.751.115.58.155.85NA7800200175NA33
Blanched AlmondsNuts, almonds, blanched01.97.1353.141.15NA490000238032.8
Whole Sorghum FlourWhole-grain Sorghum Flour03.30.61455.43.25NA250NA8NA56431.4
Pinyon Pine NutsDried Pinyon Pine Nuts1012.42.2343.72.11.1NA5800200NANA30.6
MilletRaw Millet04.22.947.28.53.841148500000.5930
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072729
Roasted PecansDry Roasted Pecans704.51.0711.77.031.87NA16007013NA28
Corn BranCrude Corn Bran400.1127.46.361.52NA400004.2328
CornYellow Corn Grain 1103.85236.34.246.2NA1900004.9327
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry04.81.3329.542.4NA600000NANA27
Barley flourBarley flour or meal03.71.1462.71.453.9686800005.72227
Roasted Macadamia NutsDry Roasted Macadamia Nuts07.10.8722.76.033.6NA1000705.7026.5
RyeRye grain103.162.542.714.62.94NA3800008.55926.3
TriticaleTriticale04.161.3414.3131.38NA7300009NA25.7
Medium Rye flourRye flour, medium02.871.1417.34.92.68NA34000014.35925.4
PecansPecans nuts306.61.311.78.632.12272200110143525.3
Raw Pearled BarleyBarley, pearled, raw101.91.14462.822.6NA2300000.22225
Roasted BuckwheatRoasted Buckwheat Groats02.242.751.412.33.53NA420000NANA24.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added504.731.1127.371.87NA15007025.3NA24.7
BulgurDry Bulgur02.321.155110.43.42NA2700000.61924.6
Dried BeechnutsNuts, beechnuts, dried03.043.78.779.256.84NA11300155NANANA24.6
BrazilnutsDried Brazilnuts06.170.352.951.841NA22007056.5024.3
CoconutRaw Coconut Meat00.660.25.430.54NA26003302.4224.3
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled03.540.548.5496.66NA110001510NANA24
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1102.460.8196.63.7NA2500004.2324
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled02.953.68.58.976.63NA109001500NANA24
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1602.62.931396.66NA110005850NANA23
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.308.92.60.47NA2300280NANA23
BuckwheatBuckwheat014.2570.212.32.1186300000NANA22
Wheat SproutsSprouted Wheat02.251.55319.472.65NA3800260NANA21.4
Vitamins in Top 100 Cereals & Nuts with the highest Iron content per 1 kg
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Iron per 1 kilogram.
Top 5 cereals & nuts with most amount of iron per 1 kilogram are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran