Rice BranCrude Rice Bran2593.3NA84354364.5NA7607673670.822.727.428
Sesame FlourHigh fat Sesame Flour7216.9NA6916376.75NA36601919NA18648.44.1
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.515
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.3
Wheat BranCrude Wheat Bran3314.53NA48277152NA459553613529.073345
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA332018781565222114
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2365.8NA36.6249520.4NA5325357442.681.634.79.2
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.7
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.3
TeffRaw Teff8163.67NA34.683542NA194619372054.416.540
Raw AmaranthUncooked Amaranth Grain7212.4NA34.5112515NA2527230485181351.2
Watermelon Seed KernelsDried Watermelon Seed Kernels2453.1NA3323367.32NA34252939NA44946.423
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2598.3NA315859.6NA52532227NA13.6244.54
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.6
Chow MeinChow Mein Chinese Noodles00.56NA29862.6NA44546712939283.677.17
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.517
Wheat GermCrude Wheat Germ1773.6NA28.4108460.3NA3819404635954.455.750.4
Oil Roasted CashewsOil Roasted Cashew Nuts1959.27NA27.412387.57NA24092867925924.315.8
Roasted CashewsDry Roasted Cashew Nuts20410NA27.211793.75NA222325635372.625.47.7
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.3
Oat BranRaw Oat Bran2631.83NA24.5106625.5NA33292567205181429.7
Soft White WheatWheat, soft white1541.93NA24.440815.4NA18231973NA9.0715.747.3
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.5
SeitanVital wheat gluten6440.83NA23.6113NANA11794541801323.8637
Cashew ButterPlain Cashew Butter no Salt1959.93NA2311703.7NA20732477526823.413.4
Dark Rye FlourRye flour, dark1682.54NA22.572627.5NA2263325281.69.072348.8
OatsOats2452.84NA21.480322.3726237219461159.071837.3
Barley Malt flourBarley malt flour1681.22NA21.44405.4NA13741016171509.3437.2
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA131530841101124
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour680.65NA211003.11264904851549.073.1854
Raw QuinoaQuinoa, uncooked2132.68NA20.78949.22NA2073255438.622.71460.2
Hard white WheatWheat, hard white1451.65NA20.742217.3NA16101960NA9.071543.4
Raw SpeltUncooked Spelt1222.3NA2061713.5417181917605336.31550
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5587.94NA2078525NA1406342518.6011.311.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched410.5NA19.81595NA49039068.54.545.2658.5
Enriched SemolinaSemolina, enriched770.86NA19.82132.8NA6178444064.544.7657.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1271NA19.51134.94NA52252268.522.74.9452.7
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked13.60.95NA191044.7NA43134568.54.54560.3
Sunflower Seed ButterSunflower Seed Butter no Salt2907.24NA18.714119.4NA3021261347413.6222.8
Buckwheat FlourWhole-groat Buckwheat Flour1862.34NA18.411399.22021529261726501450.6
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.4
Oat FlourPartially Debranned Oat Flour2492NA1865318.2NA205016831548614.538.8
Millet FlourMillet flour63.52.43NA185404.54NA12931016148181239.3
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.9820
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt3188.3NA17.25859.57NA5239385636013.6245.44
Roasted AlmondsDry Roasted Almonds12165NA17126610NA213632349.0713.61511
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.541420
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.3
Macadamia NutsRaw Macadamia Nuts3863.43NA16.759018.7NA853166916.322.75.96.17
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added13204.33NA16.7124311NA2114317118.64.541412.7
Whole Wheat PastaDry Whole-Wheat Pasta1322.25NA16.458113.5NA1556196935227.213.537.2
Hulled BarleyBarley, hulled1502.26NA16.36038.8NA1197205017154.412.643
Whole Wheat FlourWhole-grain Wheat Flour1541.86NA16.362118.4265161916472809.0711.848.7
Hard Red Spring WheatWheat, hard red spring1131.86NA16.356218.4NA150615423219.0712.658
Dried PilinutsNuts, pilinuts, dried6584.35NA16137010.5NA26082300NA13.613.512.6
Durum WheatWheat, durum1542.5NA1665313.7NA230419554069.071949.6
Plain Almond ButterPlain Almond Butter no Salt15744.24NA1612669.67NA230433931131.8157.44
CornmealWhole-grain Yellow Cornmeal27.20.88NA15.65762.26NA1093130270.31598.2646.5
Toasted Dried CoconutToasted Dried Coconut Meat1223.7NA15.441712.7NA9572513NA1689.34.54
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3275.95NA15.352217NA7673484NA15411.745
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1183.66NA15.241712.6NA9482499NA1689.257.57
SorghumSorghum Grain591.3NA15.27487.3NA1311164755.39.077.5756.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1221.93NA1547210NA13021660315501140
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3221.3NA151224.7NA694789909.074.6344.7
Dried CoconutDried Coconut Meat1183.6NA1540812.5NA9342463841689.113.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2493.13NA1511882.25NA4174169NA81.646.720.4
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)81.61NA152093.5NA435998NA592.54331
Blanched HazelnutsBlanched Hazelnuts Or Filberts6767.26NA1572657.4NA1406298518.609.9826.3
Blanched AlmondsNuts, almonds, blanched10704.66NA1512168.32NA2182298914.58613.520.5
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.5
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.8
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.3
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.5
Roasted PecansDry Roasted Pecans3275.3NA12.759918NA13291923184.54235.1
Corn BranCrude Corn Bran1911.12NA12.72900.64NA3272007531.87.0821.4
CornYellow Corn Grain 31.81.42NA12.35762.2NA953130270.31591047
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1591.04NA12.24315.86NA11521143NA35927.7631.2
Barley flourBarley flour or meal1451.56NA124354.726013431402171189.0755
Roasted Macadamia NutsDry Roasted Macadamia Nuts3182.6NA1253513.8NA898164753185.857.3
RyeRye grain1091.66NA1249911.7NA15062313639.071248
TriticaleTriticale1682.07NA11.759014.6NA16241506NA22.715.647.7
Medium Rye flourRye flour, medium1091.5NA11.528611NA1021169665.39.079.8449.8
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.516
Raw Pearled BarleyBarley, pearled, raw1321.9NA11.33586NA10021270171419.6645.8
Roasted BuckwheatRoasted Buckwheat Groats772.83NA11.210027.34NA1447145138501138
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3045.44NA11.254916.8NA1193177827.24.5420.35.13
BulgurDry Bulgur1591.5NA1174414NA1361186010.4778.7541
Dried BeechnutsNuts, beechnuts, dried4.543.04NA1106.1NA04613NA1721.6330
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.5
CoconutRaw Coconut Meat63.51.97NA111456.8NA513161546915213
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2902.96NA113365.37NA6214495NA1681.641
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 Chinese ChestnutsNuts, chestnuts, chinese, dried1322.68NA10.462111.8NA7033293NA22.76.440.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)501.7NA10.31275.9NA5531474NA184.35244
BuckwheatBuckwheat81.65NA9.9810485.92501574208737.64.541144.2
Wheat SproutsSprouted Wheat1271.2NA9.73728.43NA90776719372.67.5217
Minerals in Top 100 Cereals & Nuts with the highest Iron content per 1 lb
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 pound.
Top 5 cereals & nuts with most amount of iron per 1 pound are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran