Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.1500.48
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour110.140.220.670.390.1NA11000000.61
CornstarchCornstarch000000NA0000000.62
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.1400.65
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.2100.72
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.1500.77
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0770.0621.541.60.19NA7.7000NANA0.77
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0770.0621.541.530.23NA7.7000NANA0.77
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.1500.96
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.04100.98
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.130.99
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA0.99
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.141.1
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0970.0672.221.860.2NA12.5000NANA1.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0980.0672.231.80.24NA8.38000NANA1.1
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.261.27
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA1.3
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0530.051.87NA0.073NA16.6NANANANANA1.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA1.3
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA1.44
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.1901.6
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.411.6
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA1.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0160.0160.760.150.033NA3.3000001.66
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.051.7
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.451.7
SemolinaSemolina, unenriched00.390.114.60.810.14NA100000NANA1.7
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3.50.330.0770.840.520.13NA10.500.4901.77NA1.73
Almond pasteNuts, almond paste00.090.451.550.120.039NA79.700.11014.801.75
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.131.75
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.821.76
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled35.70.860.5115.82.430.89NA1460180NANA1.8
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.531.83
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.301.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.490.0611.60.420.25NA6.9600.4900.401.85
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA1.85
Roasted European ChestnutsNuts, chestnuts, european, roasted2.040.50.362.741.131NA14305301.02161.86
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA1.97
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0760.130.370.660.05NA7.63000NANA2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.05701.660.40.074NA34.702.720NANA2
Dried BeechnutsNuts, beechnuts, dried00.260.320.760.80.59NA98013.5NANANA2.14
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA2.16
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted36.20.990.58182.441NA143018.40NANA2.17
Tapioca PearlsDry Tapioca Pearls00.006000.190.011NA5.6000002.2
WalnutsEnglish Walnuts0.760.260.110.860.440.4113.27500.9900.542.062.22
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.812.28
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA2.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2.350.560.392.771.20.88NA14601010NANA2.37
Peeled European ChestnutsPeeled Raw European Chestnuts2.550.370.0412.81.20.9NA14801030NANA2.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.470.132.581.20.2NA35.4000NANA2.42
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA2.43
Dried PilinutsNuts, pilinuts, dried1.40.630.0650.360.330.08NA41.700.42NANANA2.45
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0450.0740.450.590.22NA6.5801.10NANA2.46
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA2.5
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.232.5
Macadamia NutsRaw Macadamia Nuts00.830.111.720.530.19NA7.6600.8400.38NA2.57
Blanched HazelnutsBlanched Hazelnuts Or Filberts1.60.380.0871.230.650.47NA6201.6014NA2.62
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.262.65
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA2.73
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.662.75
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.50002002.78
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.702.84
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.992042.86
Toasted Dried CoconutToasted Dried Coconut Meat00.0520.0860.520.690.26NA7.601.270NANA2.86
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.482.97
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.403.03
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002003.1
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.310.193.141.240.91NA151080.30NANA3.14
Chinese ChestnutsRaw Chinese Chestnuts22.30.360.41.81.240.92NA152080.40NANA3.15
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried220.360.41.81.240.92NA152080.60NANA3.15
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts230.360.41.81.250.92NA150080.70NANA3.17
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.390.481.141.20.89NA1460200NANA3.2
AlmondsNuts, almonds00.180.983.120.410.1249.2380002203.2
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA3.2
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.480.0731.161.220.9NA149020.50NANA3.24
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.33.26
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.423.3
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA3.34
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2.320.260.0951.60.710.48NA6802.94012NA3.4
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.283.43
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04501.350.40.071NA3504.240NANA3.45
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA3.5
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.53.52
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.133.55
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.223.57
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA3.57
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.783.6
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.453.64
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA3.7
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.413.7
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.33.74
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA3.82
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.23.9
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.733.9
MilletRaw Millet00.560.386.241.120.51151120000.0661.24
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA4
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93404.1
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA4.3
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.44.3
Vitamins in Top 100 Cereals & Nuts with the lowest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by least amount of Iron per 500 calories.
Top 5 cereals & nuts with least amount of iron per 500 calories are:
- Unenriched White Rice Flour
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Cornstarch
- Cooked Rice Noodles
- Cooked Glutinous White Rice