SILK French Vanilla CreamerSILK French Vanilla Creamer0NANA0NANANANANANA133NA145
SILK Original CreamerSILK Original Creamer0NANA0NANANANANANA133NA171
Cooked Rice NoodlesRice noodles, cooked7.940.075NA0.285.950.23NA39.77.948.9337.70.5146
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3.970.097NA0.289.920.52NA1620119.920.81152
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt200.14NA0.4240.94NA85.369.51520.97136
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5.950.075NA0.425.80.75NA73.457.5NA00.83136
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched20.14NA0.4160.71NA65.551.6NA00.79136
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.970.04NA0.44220.19NA65.547.64.377.940.54114
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked37.70.14NA0.48180.7NA10911118.53.970.73140
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.25136
Canned Baked BeansCanned Baked Beans no Salt990.41NA0.5863.5NANA2065878.9322.78144
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein33.70.081NA0.6557.50.2NA1878871.6135340.46135
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6
Cooked CouscousCouscous, cooked160.081NA0.75160.17NA43.711554.69.920.52144
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.920.095NA0.779.920.89NA65.539.7NA9.921.35124
CornstarchCornstarch3.970.099NA0.935.950.11NA25.85.955.56180.1216.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked7.940.016NA0.95180.74NA49.669.5NA1190.24145
Chocolate SoymilkUnfortified Chocolate Soymilk49.60.41NA0.9529.8NANA1012849.531050.67170
Cooked PastaPasta, cooked, unenriched, without added salt140.2NA0.9935.70.64NA11587.352.421123
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked160.05NA1.033.970.5NA53.657.5NA3190.44135
Cooked Brown RiceCooked Medium-grain Brown Rice200.16NA1.0587.32.18NA153157NA21.23145
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5.950.21NA1.177.41.93NA20417111.57.941.4139
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.66147
White Canned HominyHominy, canned, white200.06NA1.2331.80.14NA69.5185.955302.1164
Yellow Canned HominyHominy, canned, yellow200.06NA1.2331.80.14NA69.5185.956852.1164
Cooked MilletMillet, cooked5.950.32NA1.2587.30.54NA1981231.83.971.8142
SILK Banana-Strawberry soy yogurtSILK Banana-Strawberry soy yogurt349NANA1.27NANANANANANA29.8NA155
SILK Black Cherry soy yogurtSILK Black Cherry soy yogurt349NANA1.27NANANANANANA24NA155
SILK Blueberry soy yogurtSILK Blueberry soy yogurt349NANA1.27NANANANANANA29.8NA155
SILK Key Lime soy yogurtSILK Key Lime soy yogurt349NANA1.27NANANANANANA29.8NA154
SILK Peach soy yogurtSILK Peach soy yogurt349NANA1.27NANANANANANA29.8NA152
SILK Raspberry soy yogurtSILK Raspberry soy yogurt349NANA1.27NANANANANANA29.8NA154
SILK Strawberry soy yogurtSILK Strawberry soy yogurt349NANA1.27NANANANANANA29.8NA153
SoymilkSoymilk Unfortified49.60.25NA1.2749.60.44NA1032349.531010.24175
Dry Rice NoodlesRice noodles, dry35.70.15NA1.4240.99NA30459.5303611.4723.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1410.56NA1.4753.62.05NA30434539.53.972.0219.6
Boiled BuckwheatCooked Buckwheat Groats140.29NA1.61010.8NA1391754.377.941.2150
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4
Cooked Oat BranOat bran, cooked200.13NA1.7579.41.9NA23618315.321.05167
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.5520
Boiled BulgurCooked Bulgur200.15NA1.963.51.2NA79.41351.29.921.13154
Canned CowpeasCanned Common Cowpeas39.70.23NA1.9255.60.56NA1393414.565811.4158
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids85.30.5NA1.9447.61.6NA1592166.154211.17133
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned51.60.22NA263.50.57NA1574803.578991.23159
Cooked Spinach SpaghettiSpaghetti, spinach, cooked59.50.41NA2.061233NA2141154427.82.14135
Tofu YogurtTofu yogurt2340.15NA2.179.4NANA75.49325.869.50.62154
Canned Chickpeas Canned Chickpeas , Solids89.30.5NA2.1251.61.68NA1692506.154881.25132
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1250.23NA2.141110.76NA2027342.4121.27132
Dry CouscousCouscous, dry47.60.49NA2.1487.31.55NA337329NA201.6517
Vitasoy USA Organic Nasoya, Soft TofuVitasoy USA Organic Nasoya, Soft Tofu258NANA2.2NANANANANANA7.94NA170
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt85.30.53NA2.2910.99NA2367625.759.921.8136
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)2200.31NA2.253.60.77NA18323817.7161.27173
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg120.12NA2.2427.80.38NA79.437.7NA1470.73137
YokanYokan, prepared from adzuki beans and sugar53.60.058NA2.335.70.28NA79.489.34.561650.1470.3
Canned Kidney BeansCanned All Types Kidney Beans67.50.27NA2.3253.60.33NA1794701.85870.91155
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.7
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1010.46NA2.41071.34NA2544865.167.942.74141
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked200.1481.62.4240.94NA85.369.51520.97136
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.125
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids57.50.29NA2.559.50.58NA2105162.25081.23155
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1270.52NA2.5259.50.73NA191464NA4211.17139
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt27.80.36NA2.5671.40.79NA1967181.23.972138
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
OkaraOkara1590.4NA2.5851.60.8NA11942321181.1162
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.6
Vitasoy USA Azumaya, Firm TofuVitasoy USA Azumaya, Firm Tofu357NANA2.58NANANANANANA45.6NA167
Vitasoy USA Organic Nasoya, Tofu Plus FirmVitasoy USA Organic Nasoya, Tofu Plus Firm470NANA2.58NANANA240NANA7.94NA168
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry45.60.29NA2.655.60.95NA15932516.536510.8918.3
Pearled BarleyCooked Pearled Barley220.21NA2.6443.70.51NA107185175.951.63137
Canned Pinto BeansCanned Pinto Beans, Solids1250.51NA2.6463.50.76NA200544NA4741.2140
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt53.60.31NA2.78950.59NA1965284.963.971.67144
Canned Refried BeansRefried beans, canned, traditional style57.50.26NA2.8669.50.57NA18363311.57341.15154
ShoyuShoyu Soy Sauce65.50.085NA2.881472.02NA3298630.99109011.73141
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked20.14NA2.9160.71NA65.551.61500.79136
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids930.32NA2.965.50.63NA183548NA5321.1155
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt930.32NA2.965.50.63NA1835487.342901.1155
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.16142
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5.950.075NA2.9625.80.75NA73.457.51500.83136
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1150.56NA2.9857.50.76NA234496NA4131.47137
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt71.40.51NA2.9885.30.84NA2485325.169.922142
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt1211.06NA33493.66NA78814416.55126.52.88
HOUSE FOODS Soft TofuHOUSE FOODS Premium Soft Tofu155NANA3.04NANANANANANA67.5NA175
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned67.50.28NA3.0863.50.4NA1715166.156591.67154
HummusHome Prepared Hummus970.44NA3.157.51.13NA2183434.764802.16129
Canned Great Northern BeansBeans, great northern, mature seeds, canned1050.32NA3.11010.81NA2706978.147341.3139
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.6
Tapioca PearlsDry Tapioca Pearls39.70.04NA3.1420.22NA14221.620.2422
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8
Vitasoy USA Organic Nasoya, Tofu Plus Extra FirmVitasoy USA Organic Nasoya, Tofu Plus Extra Firm488NANA3.18NANANA256NANA14NA162
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)3990.42NA3.273.41.24NA24029419.6241.65165
Canned Refried Beans, fat-freeRefried beans, canned, fat-free67.50.32NA3.275.40.65NA22068311.36951.3156
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.22120
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.5132
HOUSE FOODS Firm TofuHOUSE FOODS Premium Firm Tofu296NANA3.35NANANANANANA65.5NA164
Vitasoy USA Azumaya, Extra Firm TofuVitasoy USA Azumaya, Extra Firm Tofu349NANA3.37NANANANANANA51.6NA164
Vitasoy USA Organic Nasoya Sprouted, Tofu Plus Super FirmVitasoy USA Organic Nasoya Sprouted, Tofu Plus Super Firm474NANA3.37NANANANANANA55.6NA153
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.66123
Minerals in Top 100 Cereals & Legumes with the lowest Iron content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by least amount of Iron per 7 ounces.
Top 5 cereals & legumes with least amount of iron per 7 ounces are:
- SILK French Vanilla Creamer
- SILK Original Creamer
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice