Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.9
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.05
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.25
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.31
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.58
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Oil Roasted CashewsOil Roasted Cashew Nuts432.04NA6.052731.67NA53163220.3135.353.48
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.2
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.96
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
OatsOats540.63NA4.71774.916052342925.423.978.22
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.2
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour150.14NA4.64220.6827.71081073420.712
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.52
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.96NA3.682742.46NA4666994.113.072.8
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.64
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
Toasted Dried CoconutToasted Dried Coconut Meat270.81NA3.4922.8NA211554NA372.051
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed260.81NA3.36922.8NA209551NA372.041.67
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.86
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.53723
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)180.22NA3.3460.77NA96220NA130.5673
Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.6NA3.316012.7NA3106584.102.25.8
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.5
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.12
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.13
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.359
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.45
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)110.38NA2.28281.3NA122325NA40.9654
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Minerals in Top 100 Cereals & Nuts with the highest Iron content per 100 g
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Iron per 100 grams.
Top 5 cereals & nuts with most amount of iron per 100 grams are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran