SILK French Vanilla CreamerSILK French Vanilla CreamerNANANANANANANANANA0NANANA0
SILK Original CreamerSILK Original CreamerNANANANANANANANANA0NANANA0
Cooked Rice NoodlesRice noodles, cooked00.0180.0040.0720.0110.006NA10000.0300.14
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.020.0130.290.220.026NA10000.0400.14
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.020.0130.40.390.093NA30000.0400.2
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.020.0160.40.410.05NA2000NANA0.2
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.020.0160.40.40.059NA2000NANA0.2
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour40.050.0790.240.140.037NA4000000.22
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.0740.0192.30.320.16NA30000.0100.24
Cooked Corn PastaCooked Corn Gluten-free Pasta30.0530.0230.560.130.058NA600NANANA0.25
Canned Baked BeansCanned Baked Beans no Salt50.150.060.43NA0.13NA2403.100.150.80.29
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.0420.112.830.270.14NA13000000.33
Rice FlourUnenriched White Rice Flour00.140.0212.60.820.44NA40000.1100.35
Cooked CouscousCouscous, cooked00.0630.0270.980.370.051NA150000.130.10.38
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0160.0150.57NA0.022NA5NANANANANA0.39
CornstarchCornstarch000000NA0000000.47
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.0940.0260.510.240.04NA7000NANA0.48
Chocolate SoymilkUnfortified Chocolate Soymilk00.0220.260.510.0890.077NA110.71.700.0130.48
Cooked PastaPasta, cooked, unenriched, without added salt00.020.020.40.110.049NA70000.0600.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.020.0330.0970.170.013NA2000NANA0.52
Cooked Brown RiceCooked Medium-grain Brown Rice00.10.0121.330.390.15NA4000NANA0.53
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.180.0692.560.380.12NA90000.170.20.56
Cooked Wild RiceWild rice, cooked00.0520.0871.30.150.14NA260000.240.50.6
White Canned HominyHominy, canned, white00.0030.0060.0330.150.005NA100.300.050.20.62
Yellow Canned HominyHominy, canned, yellowNA0.0030.0060.0330.150.005NA1000NANA0.62
Cooked MilletMillet, cooked00.110.0821.330.170.11NA190000.020.30.63
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Blueberry soy yogurtSILK Blueberry soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Key Lime soy yogurtSILK Key Lime soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Peach soy yogurtSILK Peach soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Raspberry soy yogurtSILK Raspberry soy yogurtNANANANANANANANANA17.6NANANA0.64
SILK Strawberry soy yogurtSILK Strawberry soy yogurtNANANANANANANANANA17.6NANANA0.64
SoymilkSoymilk Unfortified00.060.0690.510.370.077NA180000.1130.64
Dry Rice NoodlesRice noodles, dry00.0310.0170.220.0510.015NA30000.1100.7
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.220.055.050.670.45NA80000.030.10.74
Boiled BuckwheatCooked Buckwheat Groats00.040.0390.940.360.077NA140000.091.90.8
RiceRaw Regular Long-grain White Rice00.070.0491.610.16080000.110.10.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.070.0481.61.340.15NA9000NANA0.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.070.0481.61.30.17NA6000NANA0.8
Cooked Oat BranOat bran, cooked00.160.0340.140.220.025NA6000NANA0.88
Light Rye FlourRye flour, light00.330.090.80.670.23NA230000.835.90.91
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry90.230.0872.430.480.21NA2500NANANA0.93
Boiled BulgurCooked Bulgur00.0570.02810.340.083NA180000.010.50.96
Canned CowpeasCanned Common CowpeasNA0.0760.0740.350.190.045NA5102.70NANA0.97
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids10.0250.0150.13NA0.12NA4100.100.293.40.98
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned10.020.050.960.120.045NA3301.80NANA1
Cooked Spinach SpaghettiSpaghetti, spinach, cooked80.0970.11.530.180.096NA12000NANA1.04
Tofu YogurtTofu yogurt20.060.020.24NA0.02NA602.500.313.51.06
Canned Chickpeas Canned Chickpeas , Solids10.0270.0150.14NA0.12NA4800.100.293.41.07
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.130.0620.550.220.11NA7501.20NANA1.08
Dry CouscousCouscous, dry00.160.0783.51.240.11NA20000NANA1.08
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft TofuNANANANANANANANANANANANANA1.1
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.150.0590.780.320.05NA111000NANA1.1
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0470.0370.540.0510.052NA4400.200.0121.1
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.180.151.340.150.028NA4300NANANA1.13
YokanYokan, prepared from adzuki beans and sugar00.0050.0040.0570.0990.008NA8000NANA1.16
Canned Kidney BeansCanned All Types Kidney BeansNA0.120.0510.410.140.074NA3601.200.024.11.17
Wheat FlourUnenriched All-purpose White Wheat Flour00.120.041.250.440.044NA260000.060.31.17
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.130.0530.50.190.009NA5901.10NANA1.2
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.160.0131.480.390.093NA580000.0401.2
SemolinaSemolina, unenriched00.280.083.30.580.1NA72000NANA1.23
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.110.0670.490.130.08NA2300.800.024.11.25
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.050.0190.26NANANA2100.10NANA1.27
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.190.0560.890.60.048NA6500.400.0351.3
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.61.3
OkaraOkara00.020.020.10.0880.12NA26000NANA1.3
Dry PastaDry Unenriched Pasta00.090.061.70.430.14NA180000.110.11.3
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm TofuNANANANANANANANANANANANANA1.3
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus FirmNANA0.4NANA0.5NANA1.43NA101NANA1.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.10.0260.880.490.05NA14000NANA1.32
Pearled BarleyCooked Pearled Barley00.0830.0622.060.140.12NA160000.010.81.33
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.0520.0190.27NANANA2400.10NANA1.33
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10.160.0610.580.410.067NA1590100.152.71.4
Canned Refried BeansRefried beans, canned, traditional style00.0760.0790.370.190.1NA110600.092.11.44
ShoyuShoyu Soy Sauce00.0330.172.20.30.15NA14000001.45
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.160.0161.50.40.059NA59000NANA1.46
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.0520.0160.270.140.074NA2400.700.552.11.47
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0520.0160.270.140.14NA2400.700.552.11.47
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.6301.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.170.0161.840.410.05NA58000NANA1.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.060.0150.42NA0.11NA2300.200.035.71.5
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt10.0970.0890.710.160.072NA10400.300.022.91.5
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0850.089141.20.46NA12000.806.901.52
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft TofuNANANANANANANANANA0.9NANANA1.53
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.0390.0390.50.140.055NA7700.80NANA1.55
HummusHome Prepared Hummus00.0890.0520.40.290.4NA5907.900.7531.56
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.140.060.460.280.11NA8101.300.7931.57
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.150.214.410.47NA970004.9301.58
Tapioca PearlsDry Tapioca Pearls00.004000.140.008NA4000001.58
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.180.0552.150.820.11NA7000NANA1.6
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra FirmNANA0.44NANA0.5NANA1.45NA101NANA1.6
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.060.0630.10.110.071NA1900.200.012.41.6
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.030.0150.360.20.11NA5700.900.0421.62
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.160.12.90.230.097NA20NANANA0.1NA1.65
Cooked SpeltSpelt, cooked00.10.032.57NA0.08NA1300NA0.26NA1.67
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm TofuNANANANANANANANANA1.1NANANA1.7
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm TofuNANANANANANANANANANANANANA1.7
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmNANANANANANANANANANA98NA14.71.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.160.0993.130.270.093NA210000.230.61.72
Vitamins in Top 100 Cereals & Legumes with the lowest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by least amount of Iron per 100 grams.
Top 5 cereals & legumes with least amount of iron per 100 grams are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice