Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.3
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.57
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.312
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.06
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.620
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.27
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.844
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.214
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.75
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.5
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.7
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.7
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.6
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.3
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.7
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.9210
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.651
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.3346
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.7
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.46
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.34
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.4
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.57
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.971211
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.5
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.5
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
Toasted Dried CoconutToasted Dried Coconut Meat1073.22NA13.536511NA8372199NA1478.143.97
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.63
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.5335
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.0539
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)71.40.89NA131833.05NA381873NA51.62.22289
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.7323
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.818
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.45
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.4
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
PecansPecans nuts2784.7639.7104801862109916271501814
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.4540
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
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.7
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.4326
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.7
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 Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)43.71.5NA9.051115.18NA4841290NA163.8214
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
Minerals in Top 100 Cereals & Nuts with the highest Iron content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Iron per 14 ounces.
Top 5 cereals & nuts with most amount of iron per 14 ounces are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran