Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.3
Sesame FlourHigh fat Sesame Flour159015NA152361015NA80704230NA4101079
Roasted Sesame SeedsRoasted Whole Sesame Seeds989024.7NA148356025NA6380475034411071.633
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.547
Wheat BranCrude Wheat Bran73010NA1066110115NA10130118207762072.799
TahiniSesame Butter from Roasted Kernels426016NA89.595014.6NA73204140344115046.230.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52012.8NA80.7550045NA1174078809418076.420.3
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels131014.6NA77.8346014.3NA7740406034439010250
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.2
Raw AmaranthUncooked Amaranth Grain15905.25NA76248033.3NA557050801874028.7113
Watermelon Seed KernelsDried Watermelon Seed Kernels5406.86NA72.8515016NA75506480NA99010250.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt57018.3NA68129021NA115804910NA305310
Cashew NutsRaw Cashew Nuts37022NA66.8292016.6NA5930660019912057.852
Chow MeinChow Mein Chinese Noodles01.24NA64.31905.77NA980103028586608.116
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.5
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA84208920792120123111
Oil Roasted CashewsOil Roasted Cashew Nuts43020.4NA60.5273016.7NA5310632020313053.534.8
Roasted CashewsDry Roasted Cashew Nuts45022NA6026008.26NA490056501171605617
FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6
Pine NutsDried Pine Nuts16013.2NA55.325108832.85750597072064.523
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.5
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.6104
Sunflower SeedsDried Sunflower Seed Kernels78018NA52.5325019.5NA66006450530905047.3
SeitanVital wheat gluten14201.82NA52250NANA260010003972908.582
Cashew ButterPlain Cashew Butter no Salt43022NA50.325808.15NA4570546011515051.629.6
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.4108
OatsOats5406.26NA47.21770491600523042902542039.782.2
Barley Malt flourBarley malt flour3702.7NA4797012NA3030224037711020.682
HazelnutsNuts, hazelnuts or filberts114017.3NA47163061.8NA2900680024024.553
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1501.44NA46.42206.8227710801070339207119
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA45705630855031133
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.396
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.8110
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts123017.5NA43.8173055.5NA310075504102525
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched901.1NA43.635011NA10808601511011.6129
Enriched SemolinaSemolina, enriched1701.9NA43.64706.2NA136018608941010.5127
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched2802.2NA4325011NA115011501515011116
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked302.1NA42.323010.4NA9507601511011133
Sunflower Seed ButterSunflower Seed Butter no Salt64016NA41.2311020.7NA66605760104430496.2
Buckwheat FlourWhole-groat Buckwheat Flour4105.15NA40.6251020.3446337057705711031112
Roasted PistachiosDry Roasted Pistachio Nuts107013NA40.3109012.4NA4690100701006023.418.5
Oat FlourPartially Debranned Oat Flour5504.37NA40144040NA452037103401903285.5
Millet FlourMillet flour1405.35NA39.4119010NA285022403274026.386.7
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.7
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt70018.3NA38129021NA115508500793305312
Roasted AlmondsDry Roasted Almonds268011NA37.3279022.3NA4710713020303324
AlmondsNuts, almonds269010.3NA37270021.84534810733041103144
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124
Macadamia NutsRaw Macadamia Nuts8507.56NA37130041.3NA1880368036501313.6
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added29109.55NA36.8274024.6NA46606990411030.728
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.782
Hulled BarleyBarley, hulled3305NA36133019.4NA2640452037712027.794
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.7585357036306182026107
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA332034007072028128
Dried PilinutsNuts, pilinuts, dried14509.6NA35.3302023NA57505070NA3029.727.7
Durum WheatWheat, durum3405.53NA35.2144030NA508043108942041.6109
Plain Almond ButterPlain Almond Butter no Salt34709.34NA35279021.3NA5080748024703316.4
CornmealWhole-grain Yellow Cornmeal601.93NA34.512705NA2410287015535018103
Toasted Dried CoconutToasted Dried Coconut Meat2708.1NA3492028NA21105540NA37020.510
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried72013NA33.8115037NA16907680NA34025.7100
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2608.07NA33.692028NA20905510NA37020.416.7
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.7124
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7102.84NA33.327010.4NA15301740199201099
Dried CoconutDried Coconut Meat2607.96NA33.290027.5NA206054301853702030
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5506.9NA3326204.96NA9209190NA18010345
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)1802.23NA334607.68NA9602200NA1305.6729
Blanched HazelnutsBlanched Hazelnuts Or Filberts149016NA331600127NA310065804102258
Blanched AlmondsNuts, almonds, blanched236010.3NA32.8268018.4NA481065903219029.745
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.3103
Pinyon Pine NutsDried Pinyon Pine Nuts8010.4NA30.6234043.3NA3506280NA72042.859
MilletRaw Millet807.5NA30114016.32952850195027501786.7
WalnutsEnglish Walnuts98016NA291580342103460441049203140.7
Roasted PecansDry Roasted Pecans72011.7NA28132039.3NA29304240401050.711
Corn BranCrude Corn Bran4202.48NA286401.4NA7204401657015.647
CornYellow Corn Grain 703.14NA2712704.85NA2100287015535022104
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3502.3NA2795013NA25402520NA79201768.8
Barley flourBarley flour or meal3203.43NA2796010.3574296030903774020121
Roasted Macadamia NutsDry Roasted Macadamia Nuts7005.7NA26.5118030.4NA19803630117401316
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106
TriticaleTriticale3704.57NA25.7130032NA35803320NA5034.5105
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110
PecansPecans nuts7001210025.31210451562770410038045.335.2
Raw Pearled BarleyBarley, pearled, raw2904.2NA2579013.2NA221028003779021.3101
Roasted BuckwheatRoasted Buckwheat Groats1706.24NA24.7221016NA31903200841102484
Oil Roasted PecansNuts, pecans, oil roasted, without salt added67012NA24.7121037NA26303920601044.711.3
BulgurDry Bulgur3503.35NA24.6164030.5NA300041002317019.390
Dried BeechnutsNuts, beechnuts, dried106.7NA24.6013.4NA010170NA3803.666
BrazilnutsDried Brazilnuts160017.4NA24.3376012.2NA72506590191703040.634.2
CoconutRaw Coconut Meat1404.35NA24.332015NA1130356010120011470
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled6406.53NA2474012NA13709910NA3703.590
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour702.3NA249304.6NA272031501545017.3109
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled6706.5NA2474013NA17509860183703.595
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried2905.9NA23137026NA15507260NA501489
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)1103.78NA2328013NA12203250NA409.6539
BuckwheatBuckwheat18011NA222310135523470460083102498
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.5478
Minerals in Top 100 Cereals & Nuts with the highest Iron content per 1 kg
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Iron per 1 kilogram.
Top 5 cereals & nuts with most amount of iron per 1 kilogram are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran