Cooked Rice NoodlesRice noodles, cooked180.17NA0.6413.60.52NA911820.4861.13335
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked9.070.22NA0.6422.71.2NA36.345.425.422.71.86348
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt45.40.31NA0.9154.42.14NA195159344.542.22310
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched13.60.17NA0.91591.7NA168132NA01.9311
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched4.540.33NA0.9136.31.6NA150118NA01.8311
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour9.070.091NA1500.43NA1501099.98181.22262
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked860.32NA1.1411.6NA249254429.071.68319
Cooked Corn PastaCooked Corn Gluten-free Pasta4.540.29NA1.131630.69NA34514112.702.86310
Coconut WaterCoconut Water (liquid From Coconuts)1090.18NA1.31130.64NA9111344.544760.45431
Rice FlourUnenriched White Rice Flour45.40.59NA1.61595.4420644534568.503.6354
Cooked CouscousCouscous, cooked36.30.19NA1.7236.30.38NA10026312522.71.18329
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant22.70.22NA1.7722.72.03NA15091NA22.73.1283
CornstarchCornstarch9.070.23NA2.1313.60.24NA5913.612.7410.2737.7
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked180.036NA2.18411.7NA113159NA2720.54331
Cooked PastaPasta, cooked, unenriched, without added salt31.80.45NA2.2781.61.46NA2632001204.542.3282
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked36.30.11NA2.369.071.14NA122132NA7301308
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts500.93NA2.481.62.6NA118540NA22.71.8390
Cooked Brown RiceCooked Medium-grain Brown Rice45.40.37NA2.42004.98NA349358NA4.542.8331
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked13.60.48NA2.541774.4NA46739026.3183.22319
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2774.85NA2.722270.6NA5623969NA1043.76269
Cooked Wild RiceWild rice, cooked13.60.55NA2.721451.28NA3724583.6313.66.08335
White Canned HominyHominy, canned, white45.40.14NA2.872.60.32NA1594113.612114.76374
Yellow Canned HominyHominy, canned, yellow45.40.14NA2.872.60.32NA1594113.615654.76374
Cooked MilletMillet, cooked13.60.73NA2.862001.23NA4542814.19.074.13324
Dry Rice NoodlesRice noodles, dry81.60.35NA3.1854.42.26NA69413668.58263.3654
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3221.3NA3.361224.7NA694789909.074.6344.7
Boiled BuckwheatCooked Buckwheat Groats31.80.66NA3.632311.83NA3183999.98182.77343
RiceRaw Regular Long-grain White Rice1271NA3.631134.9429152252268.522.74.9452.7
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched410.5NA3.631595NA490390NA4.545.2658.5
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched13.60.95NA3.631044.7NA431345NA4.54560.3
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)181.07NA3.671453.67NA2681052NA54.42.68324
Cooked Oat BranOat bran, cooked45.40.3NA41814.37NA540417354.542.4381
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3906NA4.12810.74NA7944908NA1274.67225
Roasted European ChestnutsNuts, chestnuts, european, roasted1322.3NA4.131505.35NA48526855.449.072.6184
Light Rye FlourRye flour, light590.97NA4.131455.27NA5901016809.076.0351.7
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.92NA4.25402.2NA114813343613.68.145.4
Peeled European ChestnutsPeeled Raw European Chestnuts861.9NA4.261361.52NA1722195NA9.072.22236
Lotus SeedsRaw Lotus Seeds2000.43NA4.32542.8NA7621665NA4.541.27349
Boiled BulgurCooked Bulgur45.40.34NA4.351452.76NA1813082.7222.72.6353
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts54.41.13NA4.42634.98NA2991388NA9.072.72279
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1222.03NA4.61454.3NA4222350NA13.62.36221
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1360.93NA4.72816.82NA49026310063.54.9309
Dry CouscousCouscous, dry1091.12NA4.92003.54NA771753NA45.43.7639
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg27.20.27NA5.1363.50.88NA18186NA3361.68312
Wheat FlourUnenriched All-purpose White Wheat Flour680.65NA5.31003.11934904851549.073.1854
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked45.40.311865.4454.42.14NA195159344.542.22310
SemolinaSemolina, unenriched770.86NA5.582132.8NA617844NA4.544.7657.5
Glazed WalnutsNuts, walnuts, glazed322NANA5.85NANANANA1052NA2023NA28.5
Long-grain Brown RiceRaw Long-grain Brown Rice411.37NA5.85526132901411113477.622.79.6653.5
Dry PastaDry Unenriched Pasta951.3NA5.92404.16NA857101228727.26.445
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1040.65NA61272.17NA36374437.683462.0441.8
Pearled BarleyCooked Pearled Barley500.48NA6.031001.17NA2454223913.63.7312
Chinese ChestnutsRaw Chinese Chestnuts81.61.65NA6.43817.26NA4352028NA13.63.95199
Japanese ChestnutsRaw Japanese Chestnuts1412.55NA6.582227.2NA3271492NA63.55279
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked4.540.33NA6.6236.31.6NA1501183401.8311
Cooked QuinoaQuinoa, cooked770.87NA6.762902.86NA68978012.731.84.94325
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13.60.17NA6.76591.7NA1681323401.9311
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted861.76NA6.84087.75NA4632164NA184.2182
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes501.34NA6.852314.35NA45416377312933.2270
Tapioca PearlsDry Tapioca Pearls910.091NA7.174.540.5NA31.8503.634.540.5450
Almond pasteNuts, almond paste7802.06NA7.265903.9NA1170142419416.764
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked500.78NA7.261044.4NA32234968.531.85.4447.4
Coconut MilkRaw Coconut Milk72.61.2NA7.441684.15NA454119328683.04307
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina54.40.9NA7.52044.7NA49934915527.25.1275
Cooked SpeltSpelt, cooked45.40.98NA7.572224.95NA6806491822.75.67302
Cooked Whole-wheat PastaPasta, whole-wheat, cooked591.02NA7.82456NA576435165186.08280
Boiled European ChestnutsBoiled and Steamed European Chestnuts2092.14NA7.852453.87NA4493243NA1221.13309
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles950.5508951.65NA39540414617152.8622.4
Cooked KamutCooked Khorasan Wheat410.94NA82184.67NA66774414536.38.35296
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared36.30.17NA8.0322.71.56NA1684121.8182.22319
Brown RiceRaw Medium-grain Brown Rice1501.26NA8.1664917NA11971216NA189.1656
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked860.32NA8.2411.6NA249254429.071.68319
Wild RiceRaw Wild Rice952.38NA8.98036.03NA1964193712.731.82735
Brown Rice FlourRice flour, brown501.04NA950818.2255152913114436.31154.3
Cooked TeffTeff, cooked2221.03NA9.322713NA544485NA36.35.03340
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1593.3NA9.532909.37NA4221937NA866.5226
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.512
Spinach Spaghetti Dry Spinach Spaghetti 2632.26NA9.6678912NA1506170628816312.538
Wheat SproutsSprouted Wheat1271.2NA9.73728.43NA90776719372.67.5217
BuckwheatBuckwheat81.65NA9.9810485.92501574208737.64.541144.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)501.7NA10.31275.9NA5531474NA184.35244
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1322.68NA10.462111.8NA7033293NA22.76.440.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour31.81.04NA10.84222.1NA123414297022.77.8549.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3042.95NA10.83365.9NA79444728.161681.643
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2902.96NA113365.37NA6214495NA1681.641
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.5
CoconutRaw Coconut Meat63.51.97NA111456.8NA513161546915213
BulgurDry Bulgur1591.5NA1174414NA1361186010.4778.7541
Dried BeechnutsNuts, beechnuts, dried4.543.04NA1106.1NA04613NA1721.6330
Roasted BuckwheatRoasted Buckwheat Groats772.83NA11.210027.34NA1447145138501138
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3045.44NA11.254916.8NA1193177827.24.5420.35.13
Raw Pearled BarleyBarley, pearled, raw1321.9NA11.33586NA10021270171419.6645.8
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.516
Medium Rye flourRye flour, medium1091.5NA11.528611NA1021169665.39.079.8449.8
TriticaleTriticale1682.07NA11.759014.6NA16241506NA22.715.647.7
RyeRye grain1091.66NA1249911.7NA15062313639.071248
Roasted Macadamia NutsDry Roasted Macadamia Nuts3182.6NA1253513.8NA898164753185.857.3
Barley flourBarley flour or meal1451.56NA124354.726013431402171189.0755
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1591.04NA12.24315.86NA11521143NA35927.7631.2
CornYellow Corn Grain 31.81.42NA12.35762.2NA953130270.31591047
Minerals in Top 100 Cereals & Nuts with the lowest Iron content per 1 lb
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by least amount of Iron per 1 pound.
Top 5 cereals & nuts with least amount of iron per 1 pound are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice