Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.7736.8
Sesame FlourHigh fat Sesame Flour5.955.330.5726.55.80.3NA61.5000NANA30
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.60.59.10.11.6NA194000NANA29.3
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.5029
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.7721
TahiniSesame Butter from Roasted Kernels5.952.420.94111.380.3NA1940000.5017.8
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.517.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.140.38.81.130.2NA11303.5701.18.9316
Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.715.8
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5.952.40.9210.81.350.29NA1910000.5015.4
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA15.3
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.7715
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.36015
Watermelon Seed KernelsDried Watermelon Seed Kernels00.380.297.040.690.18NA115000NANA14.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.640.578.33141.6NA47202.780NANA13.5
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.713.3
Chow MeinChow Mein Chinese Noodles01.130.799.36NA0.085NA2480001.6510.512.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.33012.6
Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA12.4
Oil Roasted CashewsOil Roasted Cashew Nuts00.720.433.451.750.64NA49.600.601.836912
Roasted CashewsDry Roasted Cashew Nuts00.40.42.782.420.51NA1370001.836912
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.5311.4
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.510711
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.3510.7
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.7710.7
Sunflower SeedsDried Sunflower Seed Kernels5.952.940.716.52.242.67NA45002.78069.8010.4
SeitanVital wheat gluten000000NA00000010.3
Cashew ButterPlain Cashew Butter no Salt00.620.373.172.40.5NA135000NANA10
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.79.86
OatsOats01.50.281.92.680.2443.5111000NANA9.37
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.379.35
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030289.33
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.560.9811.70.870.087NA3630000.460.69.2
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.8409.07
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.779.05
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.148.8
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5.950.670.244.071.831.23NA17507.54030.3NA8.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched01.150.095102.660.29NA4580000.22NA8.65
Enriched SemolinaSemolina, enriched01.61.13121.150.2NA3630000.52NA8.65
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched01.140.0978.320.33NA4580000.220.28.55
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked01.120.0958.162.560.34NA458000NANA8.4
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.110.3213.42.321.1NA47005.36045.4NA8.18
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.64148.06
Roasted PistachiosDry Roasted Pistachio Nuts25.81.380.462.7212.23NA10105.9504.3268
Oat FlourPartially Debranned Oat Flour01.370.252.930.40.25NA63.50001.46.357.94
Millet FlourMillet flourNA0.820.14122.520.74NA83.3NA0NA0.221.67.8
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA7.78
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.210.4914141.6NA47002.78051.85.367.54
Roasted AlmondsDry Roasted Almonds00.152.387.20.640.27NA10900047.407.4
AlmondsNuts, almonds00.412.267.180.930.2711387.30005107.36
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.777.36
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA7.32
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.181.557.270.450.23NA53.600051.507.3
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.787.2
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.377.14
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.777.14
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.777.14
Dried PilinutsNuts, pilinuts, dried3.971.80.181.030.950.23NA11901.2NANANA7
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA7
Plain Almond ButterPlain Almond Butter no Salt00.0811.866.260.630.21141050004806.93
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.66.85
Toasted Dried CoconutToasted Dried Coconut Meat00.120.21.221.620.61NA1802.980NANA6.73
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7.941.60.756.950.951.3NA21601220NANA6.7
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.120.21.21.60.6NA1802.980NANA6.67
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA6.67
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.740.3815.81.60.56NA117NANANA0.341.86.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry01.20.099101.330.9NA5100000.060.26.6
Dried CoconutDried Coconut Meat00.120.21.21.60.6NA1802.9800.870.66.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5.950.0670.10.570.110.073NA1800.60NANA6.57
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.04401.260.30.056NA27.8020NANA6.55
Blanched HazelnutsBlanched Hazelnuts Or Filberts3.970.940.223.081.61.16NA15503.97034.7NA6.55
Blanched AlmondsNuts, almonds, blanched00.381.46.950.620.23NA970004706.5
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.76.23
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA6.07
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.85.97
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.365.77
Roasted PecansDry Roasted Pecans140.890.212.31.40.37NA31.801.402.58NA5.56
Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.65.54
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.65.38
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.950.266.371.90.48NA119000NANA5.36
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.375.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts01.40.174.51.20.71NA2001.401.1305.26
RyeRye grain20.630.58.472.90.58NA75.40001.711.75.2
TriticaleTriticale00.830.272.842.60.27NA1450001.8NA5.1
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.75.04
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.955.02
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.374.96
Roasted BuckwheatRoasted Buckwheat Groats00.440.54102.440.7NA83.3000NANA4.9
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.920.940.222.41.460.37NA29.801.405.02NA4.9
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.774.9
Dried BeechnutsNuts, beechnuts, dried00.60.741.741.841.36NA224030.8NANANA4.9
BrazilnutsDried Brazilnuts01.220.0690.590.370.2NA43.701.4011.204.82
CoconutRaw Coconut Meat00.130.041.070.60.11NA51.606.5500.480.44.82
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.70.111.71.81.32NA2180300NANA4.74
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour220.490.163.771.30.73NA49.60000.830.64.72
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.590.711.71.81.3NA216029.80NANA4.72
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried31.80.520.582.581.81.32NA21801160NANA4.54
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0601.770.520.093NA45.605.560NANA4.52
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA4.37
Wheat SproutsSprouted Wheat00.450.316.131.880.53NA75.405.160NANA4.25
Vitamins in Top 100 Cereals & Nuts with the highest Iron content per 7 oz
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Iron per 7 ounces.
Top 5 cereals & nuts with most amount of iron per 7 ounces are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran