Cooked Rice NoodlesRice noodles, cooked5.670.054NA0.24.250.16NA28.35.676.38270.35105
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.830.069NA0.27.10.37NA11.3147.947.10.58109
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt140.098NA0.28170.67NA6149.610.61.40.6997
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched4.250.054NA0.2818.40.53NA52.441NA00.697
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1.40.1NA0.2811.30.51NA46.837NA00.5797
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2.830.028NA0.3115.60.13NA46.8343.15.670.3881.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked270.099NA0.3412.80.5NA7879.4132.830.52100
Cooked Corn PastaCooked Corn Gluten-free Pasta1.40.091NA0.35510.22NA108443.9700.8997
Coconut WaterCoconut Water (liquid From Coconuts)340.057NA0.4135.40.2NA28.33541.41490.14135
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317
Cooked CouscousCouscous, cooked11.30.058NA0.5411.30.12NA3182.2397.10.37103
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant7.10.068NA0.557.10.64NA46.828.3NA7.10.9688.6
CornstarchCornstarch2.830.071NA0.674.250.075NA18.44.253.9712.80.08511.8
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5.670.011NA0.6812.80.53NA35.449.6NA850.17103
Cooked PastaPasta, cooked, unenriched, without added salt9.920.14NA0.7125.50.46NA82.262.437.41.40.7288
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked11.30.035NA0.742.830.36NA38.341NA2280.3196
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts15.60.29NA0.7525.50.82NA37169NA7.10.57122
Cooked Brown RiceCooked Medium-grain Brown Rice140.11NA0.7562.41.55NA109112NA1.40.88103
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4.250.15NA0.7955.31.4NA1461228.225.671100
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled86.51.5NA0.85710.19NA1761240NA32.61.1884
Cooked Wild RiceWild rice, cooked4.250.17NA0.8545.40.4NA1161431.134.251.9105
White Canned HominyHominy, canned, white140.043NA0.8822.70.099NA49.612.84.253781.5117
Yellow Canned HominyHominy, canned, yellow140.043NA0.8822.70.099NA49.612.84.254891.5117
Cooked MilletMillet, cooked4.250.23NA0.8962.40.39NA142881.282.831.3101
Dry Rice NoodlesRice noodles, dry25.50.11NA0.99170.71NA21742.521.42581.0517
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1010.4NA1.0538.31.47NA21724728.22.831.4514
Boiled BuckwheatCooked Buckwheat Groats9.920.21NA1.1372.30.57NA991253.15.670.86107
RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.80.16NA1.1349.61.56NA153122NA1.41.6418.3
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.250.3NA1.1332.61.47NA135108NA1.41.5619
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.670.33NA1.1545.41.15NA83.6329NA170.84101
Cooked Oat BranOat bran, cooked140.094NA1.2556.71.37NA169130111.40.75119
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1221.87NA1.28880.23NA2481534NA39.71.4670.4
Roasted European ChestnutsNuts, chestnuts, european, roasted410.72NA1.346.81.67NA1528391.72.830.8157.4
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.5414
Peeled European ChestnutsPeeled Raw European Chestnuts270.59NA1.3342.50.48NA54686NA2.830.6973.7
Lotus SeedsRaw Lotus Seeds62.40.13NA1.3579.40.88NA238520NA1.40.4109
Boiled BulgurCooked Bulgur140.11NA1.3645.40.86NA56.7960.857.10.81110
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts170.35NA1.3782.21.55NA94434NA2.830.8587.3
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.7469
Cooked Spinach SpaghettiSpaghetti, spinach, cooked42.50.29NA1.47882.13NA15382.231.3201.5397
Dry CouscousCouscous, dry340.35NA1.5362.41.1NA241235NA141.1812
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg8.50.085NA1.6200.27NA56.727NA1050.5298
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked140.09858.31.7170.67NA6149.610.61.40.6997
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518
Glazed WalnutsNuts, walnuts, glazed101NANA1.83NANANANA329NA632NA8.9
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.5214
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.60.2NA1.8739.70.68NA11323211.826080.6413
Pearled BarleyCooked Pearled Barley15.60.15NA1.9310.37NA76.5132124.251.1698
Chinese ChestnutsRaw Chinese Chestnuts25.50.51NA21192.27NA136634NA4.251.2362.3
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1.40.1NA2.0711.30.51NA46.83710.600.5797
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.55102
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked4.250.054NA2.118.40.53NA52.44110.600.697
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted270.55NA2.131282.42NA145676NA5.671.357
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes15.60.42NA2.1472.31.36NA14251223404122
Tapioca PearlsDry Tapioca Pearls28.30.028NA2.241.40.16NA9.9215.61.131.40.1715.6
Almond pasteNuts, almond paste2440.64NA2.271841.2NA3664455.9512.82.120
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715
Coconut MilkRaw Coconut Milk22.70.38NA2.3252.41.3NA1423738.821.30.9596
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina170.28NA2.3463.81.46NA15610948.58.51.686
Cooked SpeltSpelt, cooked140.3NA2.3769.51.55NA2132035.677.11.7794
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.6
Boiled European ChestnutsBoiled and Steamed European Chestnuts65.20.67NA2.4576.51.2NA1401013NA38.30.3597
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles29.80.1702.529.80.51NA12312645.55360.897
Cooked KamutCooked Khorasan Wheat12.80.29NA2.5681.46NA20823245.211.32.692
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared11.30.052NA2.57.10.49NA52.412.86.85.670.69100
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked270.099NA2.5712.80.5NA7879.4132.830.52100
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717
Cooked TeffTeff, cooked69.50.32NA2.9714.05NA170152NA11.31.57106
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.61.03NA2.98912.93NA132605NA272.0370.7
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.76
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.912
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15.60.54NA3.2339.71.85NA173461NA5.671.3676.4
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.8
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.36
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312
Oil Roasted PecansNuts, pecans, oil roasted, without salt added951.7NA3.51725.24NA3735568.51.46.341.6
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3
PecansPecans nuts991.7143.61726.38223935815.406.425
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.8317
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry49.60.33NA3.831351.83NA360357NA11232.429.75
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Minerals in Top 100 Cereals & Nuts with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by least amount of Iron per 5 ounces.
Top 5 cereals & nuts with least amount of iron per 5 ounces are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice