Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.24
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8
Oil Roasted CashewsOil Roasted Cashew Nuts612.9NA8.583872.36NA75389628.818.47.64.93
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.6
Cashew ButterPlain Cashew Butter no Salt613.1NA7.133661.16NA64877416.321.37.34.2
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.6
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour21.30.2NA6.58310.9739.3153152482.830.9917
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.80.16NA6.249.61.56NA15312221.41.41.6418.3
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.5412
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7
Roasted AlmondsDry Roasted Almonds3801.56NA5.33953.16NA66810112.834.254.73.4
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added4121.35NA5.23883.5NA6619915.81.44.353.97
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.93
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
Plain Almond ButterPlain Almond Butter no Salt4921.32NA4.953953.02NA72010603.49.924.662.32
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
Toasted Dried CoconutToasted Dried Coconut Meat38.31.15NA4.81303.97NA299785NA52.42.91.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed371.14NA4.761303.94NA296781NA52.42.92.37
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1010.4NA4.7238.31.47NA21724728.22.831.4514
Dried CoconutDried Coconut Meat371.13NA4.71283.9NA29277026.252.42.854.25
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)25.50.32NA4.6865.21.1NA136312NA18.40.79103
Blanched HazelnutsBlanched Hazelnuts Or Filberts2112.27NA4.6822718NA4399335.803.18.2
Blanched AlmondsNuts, almonds, blanched3351.46NA4.653802.6NA6829344.54274.26.4
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.6
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry49.60.33NA3.831351.83NA360357NA11232.429.75
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.8317
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
PecansPecans nuts991.7143.61726.38223935815.406.425
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3
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
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.36
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.8
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 Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15.60.54NA3.2339.71.85NA173461NA5.671.3676.4
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
Minerals in Top 100 Cereals & Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Iron per 5 ounces.
Top 5 cereals & nuts with most amount of iron per 5 ounces are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran