Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1.10.011NA0.126.150.053NA18.413.41.232.230.1532.2
CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.2
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.060.051NA0.145.150.27NA8.2510.35.775.150.4279
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt7.70.053NA0.159.230.36NA33275.770.770.3852.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2.30.029NA0.15100.29NA28.522.3NA00.3252.8
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched0.770.055NA0.156.150.27NA25.420NA00.3152.7
Dry Rice NoodlesRice noodles, dry4.950.021NA0.193.30.14NA428.244.15500.23.27
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked15.40.057NA0.27.30.29NA44.745.57.561.630.357.2
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry190.076NA0.27.20.28NA4146.55.320.530.272.64
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.7
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Glazed WalnutsNuts, walnuts, glazed14NANA0.26NANANANA46.4NA89.2NA1.26
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3.30.032NA0.263.30.3NA2213.2NA3.30.4541.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.28
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.3
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.27
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.95
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.370.17NA0.35170.52NA36.8550.840.140.630.16
Almond pasteNuts, almond paste37.60.099NA0.3528.40.19NA56.368.60.921.970.323.07
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.3
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.22
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.6
Roasted European ChestnutsNuts, chestnuts, european, roasted120.21NA0.3713.50.48NA43.72420.490.820.2316.5
Roasted PecansDry Roasted Pecans100.16NA0.3918.60.55NA41.359.70.560.140.710.16
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.1752
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)20.12NA0.4160.4NA29.2115NA5.940.2935.4
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.83
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted41.50.64NA0.43300.079NA84.5523NA13.50.524
Tapioca PearlsDry Tapioca Pearls5.60.006NA0.440.280.031NA1.963.070.220.280.0343.07
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.7
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.94
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3.80.12NA0.4913.50.41NA30.680.6NA5.40.30.24
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.45
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Blanched HazelnutsBlanched Hazelnuts Or Filberts23.70.25NA0.5225.42NA49.31050.6500.350.92
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.7660
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
Blanched AlmondsNuts, almonds, blanched400.17NA0.5645.40.31NA81.51120.543.220.50.76
Plain Almond ButterPlain Almond Butter no Salt56.50.15NA0.5745.40.35NA82.71220.391.140.540.27
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
Toasted Dried CoconutToasted Dried Coconut Meat4.560.14NA0.5715.50.47NA35.694NA6.250.350.17
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.3373
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.46
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.4
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted7.950.16NA0.6337.70.71NA42.7200NA1.670.3917
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.45
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts7.840.16NA0.63380.72NA43200NA1.30.3940.2
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled17.30.18NA0.65200.32NA37269NA100.0952.44
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt120.31NA0.65220.36NA19814613.60.520.910.21
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Sunflower Seed ButterSunflower Seed Butter no Salt10.40.26NA0.6750.40.34NA10893170.490.790.1
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts190.27NA0.6826.80.86NA481170.6300.390.39
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)3.330.11NA0.698.50.4NA3798NA1.20.2916.3
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.32
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
Coconut MilkRaw Coconut Milk6.960.12NA0.71160.4NA43.51142.76.520.2929.4
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds12.30.15NA0.7458.70.11NA20.6206NA4.042.31
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.13
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.5
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.4
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.05
Pine NutsDried Pine Nuts2.380.2NA0.8237.31.30.4985.488.70.10.30.960.34
Cashew ButterPlain Cashew Butter no Salt7.330.37NA0.86440.14NA78931.962.560.880.5
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.46115
Minerals in Top 100 Cereals & Nuts with the lowest Iron content per 100 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 100 calories.
Top 5 cereals & nuts with least amount of iron per 100 calories are:
- Unenriched White Rice Flour
- Cooked Gluten-free Pasta from Corn And Rice Flour
- Cornstarch
- Cooked Rice Noodles
- Cooked Glutinous White Rice