Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked7.940.19NA0.56201.04NA31.839.722.2201.63304
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt39.70.27NA0.7947.61.87NA17113929.83.971.94272
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched120.15NA0.7951.61.5NA147115NA01.67272
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.970.29NA0.7931.81.4NA131103NA01.6272
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.079NA0.8743.70.37NA131958.73161.07229
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked75.40.28NA0.9535.71.4NA218222377.941.47279
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Coconut WaterCoconut Water (liquid From Coconuts)950.16NA1.15990.56NA79.49923.974170.4377
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.1847
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant200.19NA1.55201.78NA13179.4NA202.7248
CornstarchCornstarch7.940.2NA1.87120.21NA51.6121135.70.2433
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290
Cooked PastaPasta, cooked, unenriched, without added salt27.80.4NA271.41.28NA2301751053.972.02247
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts43.70.81NA2.171.42.3NA103472NA201.6341
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.3235
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
White Canned HominyHominy, canned, white39.70.12NA2.4663.50.28NA13935.71210604.17328
Yellow Canned HominyHominy, canned, yellow39.70.12NA2.4663.50.28NA13935.71213694.17328
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.3
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.0539
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.3346
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.651
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.7
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)160.93NA3.21273.2NA234921NA47.62.34283
Cooked Oat BranOat bran, cooked39.70.26NA3.51593.83NA47236530.63.972.1333
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.1197
Roasted European ChestnutsNuts, chestnuts, european, roasted1152NA3.61314.7NA42523504.767.942.26161
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.2
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.7
Peeled European ChestnutsPeeled Raw European Chestnuts75.41.66NA3.731191.33NA1511921NA7.941.94206
Lotus SeedsRaw Lotus Seeds1750.37NA3.772222.46NA6671457NA3.971.1306
Boiled BulgurCooked Bulgur39.70.3NA3.81272.4NA1592702.4202.26309
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts47.60.99NA3.852304.35NA2621214NA7.942.4244
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.06193
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.3270
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.334
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.47273
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked39.70.271634.7647.61.87NA17113929.83.971.94272
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.3
Glazed WalnutsNuts, walnuts, glazed282NANA5.1NANANANA921NA1770NA25
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.6
Pearled BarleyCooked Pearled Barley43.70.42NA5.2887.31.03NA21436934123.25273
Chinese ChestnutsRaw Chinese Chestnuts71.41.44NA5.63336.35NA3811774NA123.45174
Japanese ChestnutsRaw Japanese Chestnuts1232.23NA5.751946.3NA2861306NA55.64.37244
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.970.29NA5.831.81.4NA13110329.801.6272
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked120.15NA5.951.61.5NA14711529.801.67272
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted75.41.54NA5.953576.78NA4051893NA163.7160
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes43.71.17NA62023.8NA39714336411312.861.4
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.6
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.8756
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.5
Coconut MilkRaw Coconut Milk63.51.06NA6.51473.64NA397104424.659.52.66268
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Boiled European ChestnutsBoiled and Steamed European Chestnuts1831.87NA6.872143.4NA3932838NA1070.99270
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.6
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared31.80.15NA7.03201.36NA14735.719161.94279
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked75.40.28NA7.235.71.4NA218222377.941.47279
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.5
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1392.9NA8.332548.2NA3691695NA75.45.68198
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.5
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA131814922521431133
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)43.71.5NA9.051115.18NA4841290NA163.8214
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.5
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.7
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.7
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.4326
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.5
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.4540
PecansPecans nuts2784.7639.7104801862109916271501814
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.4
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
Minerals in Top 100 Cereals & Nuts with the lowest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by least amount of Iron per 14 ounces.
Top 5 cereals & nuts with least amount of iron per 14 ounces are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice