Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.5473.6
SoybeansRaw Soybeans3.973.473.456.443.151.5NA148802403.3718762.3
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA43
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.5442
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.241.4
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.234.5
NattoNatto00.640.7500.850.52NA31.8051.600.049234
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.552033
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.432.5
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA30.7
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.5430.3
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.72030.2
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA30
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.862430
Red LentilsRaw Pink Or Red Lentils122.020.425.931.41.6NA81006.750NANA29.3
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.627
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.726.8
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.726.6
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.226.6
LentilsRaw Lentils7.943.460.8410.38.52.14NA190101801.942026
Chow MeinChow Mein Chinese Noodles02.251.5818.7NA0.17NA4960003.32125.5
Soy FlourRaw Full-fat Soy Flour242.34.6176.31.83NA13690007.7427825.3
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA25
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.424.6
Soy CheeseSoybean, curd cheese7.9400.5620.460.28NA87.30002.418.322.2
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.9221.8
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.872421.7
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.721.5
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.5421.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.500.400.049.5321.3
Pigeon Peas Raw Pigeon Peas 3.972.550.7411.85.041.12NA1810000NANA20.8
SeitanVital wheat gluten000000NA00000020.6
Boiled SoybeansBoiled Soybeans no Salt00.621.131.60.710.93NA21406.7501.476.220.4
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.220
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.220
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA20
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA19.8
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.419.7
Fried TofuTofu, fried3.970.670.20.40.560.39NA1070000.163119.3
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.670.20.40.560.39NA107000NANA19.3
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.33619.3
Split Green PeasRaw Split Green Peas27.82.850.9714.33.80.56NA59.507.1400.486318.8
OatsOats03.030.553.85.360.4787222000NANA18.7
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.7318.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.11.9623.41.740.17NA7260000.911.218.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA18
PeanutsRaw Peanuts02.540.54487.031.4NA95300033018
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.7018
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.5418
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.317.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.30.1920.25.30.58NA9170000.44NA17.3
Enriched SemolinaSemolina, enriched03.22.2723.82.30.41NA7260001.03NA17.3
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt01.170.513.30.620.19NA39.7000NANA17
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.717
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.417
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.240.1916.35.10.68NA917000NANA16.8
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.816
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.716
Soy NutsDry-roasted Soybeans01.734.21.880.89NA814018.30NA14715.7
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.1815.6
Roasted SoybeansSoybeans roasted without salt00.40.585.61.80.83NA83708.730NANA15.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.5414.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.731414.7
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.5614.4
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.7314.3
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.5414.3
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.5414.3
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA14
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.213.7
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA13.6
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA13.5
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA13.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.7513.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.5713.2
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.413.2
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA12.5
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.412.5
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.5712
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.512
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.311.7
Carob flourCarob flour3.970.211.837.530.191.45NA11500.7902.5011.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.41611.5
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.890.222.11.030.31NA3410003.451311.3
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA11.3
Peanut SpreadLow Sugar Peanut Spread00.460.48654.91.87NA572000322.411.3
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.211
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.170.312.540.150.15NA87.301.20NANA11
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.210.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA10.7
TempehTempeh00.311.4210.51.10.85NA950.32001.676.610.7
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.7310.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.630.41.50.530.37NA11500.790NANA10.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.840.252.21.580.38NA57901.60NANA10.5
RyeRye grain3.971.251175.81.17NA1510003.3723.410.4
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA10.2
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.19010
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.410
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt3.970.80.221.961.630.4NA82601.601.16.759.96
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.739.92
MisoMiso160.390.923.61.340.79NA75.40.32000.041169.9
Vitamins in Top 100 Cereals & Legumes with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by most amount of Iron per 14 ounces.
Top 5 cereals & legumes with most amount of iron per 14 ounces are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans