SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA670NA730
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA670NA863
Cooked Rice NoodlesRice noodles, cooked400.38NA1.4301.14NA20040451902.5738
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked200.49NA1.4502.62NA8010056504.1766
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1000.69NA21204.7NA43035075104.9684
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched300.38NA21303.77NA370290NA04.2686
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched100.72NA2803.57NA330260NA04685
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour200.2NA2.21100.94NA33024022402.7577
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1900.7NA2.4903.54NA55056093203.7704
Cooked Corn PastaCooked Corn Gluten-free Pasta100.64NA2.53601.53NA7603102806.3683
Canned Baked BeansCanned Baked Beans no Salt5002.06NA2.9320NANA10402960451014726
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1700.41NA3.32901NA94044708682002.3680
Rice FlourUnenriched White Rice Flour1001.3NA3.53501245598076015108119
Cooked CouscousCouscous, cooked800.41NA3.8800.84NA220580275502.6726
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant500.48NA3.9504.5NA330200NA506.8625
CornstarchCornstarch200.5NA4.7300.53NA1303028900.683.2
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked400.08NA4.8903.74NA250350NA6001.2730
Chocolate SoymilkUnfortified Chocolate Soymilk2502.06NA4.8150NANA5101430485303.4856
Cooked PastaPasta, cooked, unenriched, without added salt701NA51803.22NA580440264105.1621
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked800.25NA5.2202.5NA270290NA16102.2679
Cooked Brown RiceCooked Medium-grain Brown Rice1000.81NA5.344011NA770790NA106.2730
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked301.06NA5.63909.74NA103086058407.1703
Cooked Wild RiceWild rice, cooked301.2NA63202.82NA820101083013.4739
White Canned HominyHominy, canned, white1000.3NA6.21600.7NA3509030267010.5825
Yellow Canned HominyHominy, canned, yellow1000.3NA6.21600.7NA3509030345010.5825
Cooked MilletMillet, cooked301.6NA6.34402.72NA10006209209.1714
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt1760NANA6.4NANANANANANA150NA782
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt1760NANA6.4NANANANANANA120NA782
SILK Blueberry soy yogurtSILK Blueberry soy yogurt1760NANA6.4NANANANANANA150NA782
SILK Key Lime soy yogurtSILK Key Lime soy yogurt1760NANA6.4NANANANANANA150NA776
SILK Peach soy yogurtSILK Peach soy yogurt1760NANA6.4NANANANANANA150NA764
SILK Raspberry soy yogurtSILK Raspberry soy yogurt1760NANA6.4NANANANANANA150NA776
SILK Strawberry soy yogurtSILK Strawberry soy yogurt1760NANA6.4NANANANANANA150NA770
SoymilkSoymilk Unfortified2501.28NA6.42502.23NA5201180485101.2881
Dry Rice NoodlesRice noodles, dry1800.78NA71205NA153030015118207.4119
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7102.84NA7.427010.4NA15301740199201099
Boiled BuckwheatCooked Buckwheat Groats701.46NA85104.03NA70088022406.1756
RiceRaw Regular Long-grain White Rice2802.2NA825011642115011501515011116
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched901.1NA835011NA1080860NA1011.6129
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched302.1NA823010.4NA950760NA1011133
Cooked Oat BranOat bran, cooked1000.66NA8.84009.64NA119092077105.3840
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.3114
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry402.02NA9.311904.83NA25302940793018100
Boiled BulgurCooked Bulgur1000.75NA9.63206.1NA4006806505.7778
Canned CowpeasCanned Common Cowpeas2001.17NA9.72802.83NA70017202329307796
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids4302.5NA9.82408NA80010903121205.9669
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2601.1NA103202.88NA79024201845306.2803
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3002.05NA10.462015NA108058022114011681
Tofu YogurtTofu yogurt11800.75NA10.6400NANA3804701303503.1775
Canned Chickpeas Canned Chickpeas , Solids4502.53NA10.72608.46NA85012603124606.3667
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt6301.15NA115603.82NA1020370012606.4666
Dry CouscousCouscous, dry2402.47NA114407.8NA17001660NA1008.385.6
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu1300NANA11NANANANANANA40NA858
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4302.7NA114605NA1190384029509686
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)11101.57NA112703.9NA920120089806.4873
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg600.6NA11.31401.93NA400190NA7403.7689
YokanYokan, prepared from adzuki beans and sugar2700.29NA11.61801.4NA400450238300.7355
Canned Kidney BeansCanned All Types Kidney Beans3401.35NA11.72701.68NA9002370929604.6780
Wheat FlourUnenriched All-purpose White Wheat Flour1501.44NA11.72206.8242610801070339207119
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt5102.3NA125406.76NA12802450264014711
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1000.69411121204.7NA43035075104.9684
SemolinaSemolina, unenriched1701.9NA12.34706.2NA13601860NA1010.5127
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids2901.47NA12.53002.9NA106026001125606.2780
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids6402.6NA12.73003.7NA9602340NA21205.9700
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1401.8NA133603.96NA990362062010695
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.3118
OkaraOkara8002NA132604.04NA6002130106905.6816
Dry PastaDry Unenriched Pasta2102.9NA135309.17NA18902230632601499
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu1800NANA13NANANANANANA230NA840
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm2370NANA13NANANA1210NANA40NA845
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry2301.44NA132804.8NA800164083184004.592
Pearled BarleyCooked Pearled Barley1101.05NA13.32202.6NA54093086308.2688
Canned Pinto BeansCanned Pinto Beans, Solids6302.6NA13.33203.83NA10102740NA23906.1706
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2701.56NA144802.98NA990266025208.4727
Canned Refried BeansRefried beans, canned, traditional style2901.3NA14.43502.9NA92031905837005.8778
ShoyuShoyu Soy Sauce3300.43NA14.574010NA166043505549308.7712
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked100.72NA14.6803.57NA3302607504685
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids4701.62NA14.73303.18NA9202760NA26805.6782
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt4701.62NA14.73303.18NA92027603714605.6782
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA15201720287011716
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked300.38NA151303.77NA3702907504.2686
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5802.83NA152903.82NA11802500NA20807.4689
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt3602.6NA154304.2NA12502680265010715
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt6105.33NA15176018.5NA39707260336032.814.5
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu780NANA15.3NANANANANANA340NA881
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3401.42NA15.53202NA86026003133208.4776
HummusHome Prepared Hummus4902.24NA15.62905.67NA1100173024242011649
Canned Great Northern BeansBeans, great northern, mature seeds, canned5301.6NA15.75104.1NA136035104137006.5699
Dry-roasted PeanutsDry-roasted Peanuts, no salt5804.3NA16178018NA36306340936027.718
Tapioca PearlsDry Tapioca Pearls2000.2NA16101.1NA701108101.2110
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1101.7NA162309.74NA7107701517012105
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm2460NANA16NANANA1290NANA70NA818
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)20102.13NA163706.25NA12101480991208.3829
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3401.63NA163803.26NA111034405735006.5787
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA11007703426011607
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.5666
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu1490NANA17NANANANANANA330NA829
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu1760NANA17NANANANANANA260NA825
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm2390NANA17NANANANANANA280NA773
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.4618
Minerals in Top 100 Cereals & Legumes with the lowest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by least amount of Iron per 1 kilogram.
Top 5 cereals & legumes with least amount of iron per 1 kilogram are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice