TeffRaw Teff00.550.384.771.340.68NANANANANA0.112.711
Raw AmaranthUncooked Amaranth Grain00.160.281.32.070.84NA11605.9501.7010.8
Soft White WheatWheat, soft white00.580.156.761.20.54NA580001.432.77.6
OatsOats01.10.21.361.90.173179.4000NANA6.7
Hard white WheatWheat, hard white00.550.156.21.350.52NA540001.432.76.46
Raw SpeltUncooked Spelt00.520.169.71.50.3314.763.800NA1.15.16.3
Buckwheat FlourWhole-groat Buckwheat Flour00.590.278.70.620.8221.476.50000.459.925.75
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.420.277.581.430.27NA39.7NA000.752.75.26
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.230.4NA980NA00.6525.13
Whole Wheat FlourWhole-grain Wheat Flour00.710.237.030.850.58NA62.400012.75.1
Hard Red Spring WheatWheat, hard red spring00.710.168.11.330.48NA610001.432.75.1
Durum WheatWheat, durum00.590.179.551.330.59NA61000NANA5
CornmealWhole-grain Yellow Cornmeal15.60.550.285.150.60.43NA35.40000.60.434.9
SorghumSorghum Grain00.470.145.230.520.63NA28.30000.71NA4.76
Whole Sorghum FlourWhole-grain Sorghum Flour00.470.0866.370.760.46NA35.4NA1.13NA0.719.074.45
MilletRaw Millet00.60.416.71.20.54161200000.0711.284.27
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.433.84
RyeRye grain1.40.450.366.052.070.42NA540001.28.363.73
Roasted BuckwheatRoasted Buckwheat Groats00.320.387.281.740.5NA59.5000NANA3.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.60.350.112.70.930.52NA35.40000.60.433.37
BuckwheatBuckwheat00.140.69.951.740.326.442.5000NANA3.1
Wheat SproutsSprouted Wheat00.320.224.381.340.38NA5403.70NANA3.03
Cooked TeffTeff, cooked00.260.0471.3NA0.14NA25.50NANANANA2.9
Wild RiceRaw Wild Rice1.40.160.379.541.50.55NA1350001.162.72.78
Brown RiceRaw Medium-grain Brown Rice00.590.0616.12.10.72NA28.3000NANA2.55
Cooked KamutCooked Khorasan WheatNA0.130.0433.27NA0.099NA15.60NANA0.34NA2.5
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.220.144.430.380.13NA29.80000.330.852.44
Cooked SpeltSpelt, cooked00.150.0433.64NA0.11NA18.400NA0.37NA2.37
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.220.154.10.330.14NA28.3NANANA0.14NA2.34
Cooked QuinoaQuinoa, cooked00.150.160.58NA0.17NA59.50000.8902.1
Long-grain Brown RiceRaw Long-grain Brown Rice00.770.139.21.50.687.0732.60000.850.851.83
Boiled BuckwheatCooked Buckwheat Groats00.0570.0551.330.510.11NA200000.132.71.13
Cooked MilletMillet, cooked00.150.121.90.240.15NA270000.0280.430.89
Cooked Wild RiceWild rice, cooked00.0740.121.820.220.19NA370000.340.710.85
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.250.0983.630.540.17NA12.80000.240.280.79
Cooked Brown RiceCooked Medium-grain Brown Rice00.140.0171.90.560.21NA5.67000NANA0.75
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0280.0470.140.240.018NA2.83000NANA0.74
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.130.0370.720.330.057NA9.92000NANA0.68
Cooked CouscousCouscous, cooked00.0890.0381.40.530.072NA21.30000.180.140.54
Cooked Corn PastaCooked Corn Gluten-free Pasta4.250.0750.0330.790.180.082NA8.500NANANA0.35
Cooked Rice NoodlesRice noodles, cooked00.0260.0060.10.0160.009NA1.40000.04300.2
Vitamins in Top 40 Whole Cereals with the highest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in whole cereals , sorted by most amount of Iron per 5 ounces.
Top 5 whole cereals with most amount of iron per 5 ounces are:
- Raw Teff
- Uncooked Amaranth Grain
- Soft White Wheat
- Oats
- Hard white Wheat