Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.8329.3
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.424.5
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA14.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA13
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.22012.7
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA11
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.511
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.610.4
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.6010.3
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA10
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA8.7
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.05601.60.390.071NA35.502.540NANA8.38
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA7.94
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.87.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.537.9
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.087.65
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA790630007.63
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2107.52
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.04107.36
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.337.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.0407.14
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.97.03
SeitanVital wheat gluten000000NA0000007.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.2206.86
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.636.83
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.786.67
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA6.67
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.80.560.42.81.20.89NA14501020NANA6.6
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA6.57
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.336.57
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA6.54
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.056.52
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.416.37
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.676.23
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.306.2
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.6306.2
OatsOats00.980.181.241.740.152872000NANA6.07
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.46.06
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA6.06
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA6.06
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81316.04
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA5.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.145.9
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.0635.8
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.7725.77
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA5.73
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA5.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.865.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA5.5
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.95.47
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.255.4
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA5.4
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.035.37
Lotus SeedsRaw Lotus Seeds5.60.960.222.41.30.94NA157000NANA5.34
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.85.3
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.25.23
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted9.951.1NA1.741.161.04NA147069.70NANA5.22
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.79305.2
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA5.2
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA5.2
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.055.16
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.6525.14
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA5.1
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.15.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3305.04
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.964.95
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.414.77
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8.931.10.534.850.670.91NA1520850NANA4.73
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA4.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA4.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.1504.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.244.6
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.730.65.40.60.11NA17300NANANA4.56
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203004.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.134.45
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.94.37
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.34.35
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.44.3
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA4.3
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA4.3
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93404.1
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA4
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA4
MilletRaw Millet00.560.386.241.120.51151120000.0661.24
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.733.9
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.23.9
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA3.82
HazelnutsNuts, hazelnuts or filberts0.80.510.091.430.730.45NA900501211.33.74
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.413.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA3.7
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.453.64
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.783.6
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA3.57
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.223.57
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.133.55
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.53.52
Pistachio NutsRaw Pistachio Nuts23.20.780.141.160.461.5NA45.50502.55NA3.5
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04501.350.40.071NA3504.240NANA3.45
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.283.43
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2.320.260.0951.60.710.48NA6802.94012NA3.4
Vitamins in Top 100 Cereals & Nuts with the highest Iron content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Iron per 500 calories.
Top 5 cereals & nuts with most amount of iron per 500 calories are:
- Crude Rice Bran
- Crude Wheat Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds