Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.75
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.4597
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.55
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.13158
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.97158
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.92158
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.8
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.9172
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.9
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.55
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.9211
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.58
Glazed WalnutsNuts, walnuts, glazed42.6NANA0.77NANANANA139NA268NA3.77
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.83
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.97118
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.82
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.84
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.6
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.47
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.22
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.76
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.6
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.940.35NA1.247.51.2NA87.6345NA180.88106
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.572
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.2
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed11.40.35NA1.4740.41.22NA92242NA16.20.890.73
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.76
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.3
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.8
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Toasted Dried CoconutToasted Dried Coconut Meat13.70.41NA1.746.61.4NA107281NA18.81.040.51
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted240.49NA1.91132.14NA128599NA5.021.1750.5
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.18121
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.62
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.03
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.5
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Minerals in Top 100 Cereals & Nuts with the lowest Iron content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by least amount of Iron per 300 calories.
Top 5 cereals & nuts with least amount of iron per 300 calories are:
- Unenriched White Rice Flour
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Cornstarch
- Cooked Rice Noodles
- Cooked Glutinous White Rice