TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.5430.3
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.72030.2
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.5421.3
OatsOats03.030.553.85.360.4787222000NANA18.7
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.5418
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.317.6
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.816
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.5414.7
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.5614.4
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
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA13.3
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.412.5
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.5712
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.210.8
RyeRye grain3.971.251175.81.17NA1510003.3723.410.4
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA9.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.29.45
BuckwheatBuckwheat00.41.7284.90.8374119000NANA8.73
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA8.5
Cooked TeffTeff, cooked00.730.133.6NA0.38NA71.40NANANANA8.14
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.547.78
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA7.14
Cooked KamutCooked Khorasan WheatNA0.380.129.15NA0.28NA43.70NANA0.95NA7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.620.3912.41.060.37NA83.30000.912.46.83
Cooked SpeltSpelt, cooked00.410.1210.2NA0.32NA51.600NA1.03NA6.63
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.620.4111.50.910.38NA79.4NANANA0.4NA6.55
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.505.9
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.45.1
Boiled BuckwheatCooked Buckwheat Groats00.160.153.731.420.31NA55.60000.367.543.18
Cooked MilletMillet, cooked00.420.335.280.680.43NA75.40000.0791.22.5
Cooked Wild RiceWild rice, cooked00.210.355.10.610.54NA1030000.9522.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.710.27101.50.49NA35.70000.670.792.22
Cooked Brown RiceCooked Medium-grain Brown Rice00.40.0485.281.560.59NA16000NANA2.1
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0790.130.380.680.052NA7.94000NANA2.06
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.370.12.020.930.16NA27.8000NANA1.9
Cooked CouscousCouscous, cooked00.250.113.91.470.2NA59.50000.520.41.5
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA0.99
Cooked Rice NoodlesRice noodles, cooked00.0710.0160.290.0440.024NA3.970000.1200.56
Vitamins in Top 40 Whole Cereals with the highest Iron content per 14 oz
In the above table you can find and compare the amount of vitamins in whole cereals , sorted by most amount of Iron per 14 ounces.
Top 5 whole cereals with most amount of iron per 14 ounces are:
- Raw Teff
- Uncooked Amaranth Grain
- Soft White Wheat
- Oats
- Hard white Wheat