Rice BranCrude Rice Bran027.52.843407440.7NA63000049.219185
Wheat BranCrude Wheat Bran05.235.771362213NA7900001519106
TeffRaw Teff03.92.733.69.44.82NANANANANA0.81976.3
Raw AmaranthUncooked Amaranth Grain01.1629.2314.65.9NA820042012076
Chow MeinChow Mein Chinese Noodles05.673.9747NA0.43NA12500008.35364.3
Wheat GermCrude Wheat Germ01956822.613NA2810000NANA62.6
Oat BranRaw Oat Bran011.72.29.34151.65NA520000103254
Soft White WheatWheat, soft white04.11.0747.78.53.78NA410000101953.7
SeitanVital wheat gluten000000NA00000052
Dark Rye FlourRye flour, dark103.162.542.714.64.43NA33000027.35949.7
OatsOats07.631.49.613.51.2219560000NANA47.2
Barley Malt flourBarley malt flour103.13.0856.45.776.55NA3800605.72247
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour07.854.94594.380.44NA18300002.3346.4
Raw QuinoaQuinoa, uncooked103.63.18157.74.87NA18400NA024.4045.7
Hard white WheatWheat, hard white03.871.08449.543.68NA380000101945.6
Raw SpeltUncooked Spelt03.641.1368.410.72.310445000NA7.93644.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched05.80.485113.41.45NA23100001.1NA43.6
Enriched SemolinaSemolina, enriched08.15.7605.81.03NA18300002.6NA43.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched05.760.4942101.64NA23100001.1143
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked05.650.4841131.7NA2310000NANA42.3
Buckwheat FlourWhole-groat Buckwheat Flour04.171.961.54.45.821515400003.27040.6
Oat FlourPartially Debranned Oat Flour06.91.2514.721.25NA32000073240
Millet FlourMillet flourNA4.130.7360.212.73.72NA420NA0NA1.1839.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour02.971.8853.5101.9NA280NA005.31937
Whole Wheat PastaDry Whole-Wheat PastaNA4.072.18878.72.83NA6900NA04.61436.2
Hulled BarleyBarley, hulled106.462.85462.823.18NA1900005.72236
Whole Wheat FlourWhole-grain Wheat Flour051.6549.66.034.07NA4400007.11936
Hard Red Spring WheatWheat, hard red spring05.041.1579.353.36NA430000101936
Durum WheatWheat, durum04.21.267.49.354.2NA430000NANA35.2
CornmealWhole-grain Yellow Cornmeal1103.85236.34.253.04NA2500004.2334.5
SorghumSorghum Grain03.320.96373.674.43NA2000005NA33.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA3.71.9379.582.8NA590NANANA1.7933.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry06.030.550.56.74.5NA25700000.3133.3
Whole Sorghum FlourWhole-grain Sorghum Flour03.30.61455.43.25NA250NA8NA56431.4
MilletRaw Millet04.22.947.28.53.841148500000.5930
Corn BranCrude Corn Bran400.1127.46.361.52NA400004.2328
CornYellow Corn Grain 1103.85236.34.246.2NA1900004.9327
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry04.81.3329.542.4NA600000NANA27
Barley flourBarley flour or meal03.71.1462.71.453.9686800005.72227
RyeRye grain103.162.542.714.62.94NA3800008.55926.3
TriticaleTriticale04.161.3414.3131.38NA7300009NA25.7
Medium Rye flourRye flour, medium02.871.1417.34.92.68NA34000014.35925.4
Raw Pearled BarleyBarley, pearled, raw101.91.14462.822.6NA2300000.22225
Roasted BuckwheatRoasted Buckwheat Groats02.242.751.412.33.53NA420000NANA24.7
BulgurDry Bulgur02.321.155110.43.42NA2700000.61924.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1102.460.8196.63.7NA2500004.2324
BuckwheatBuckwheat014.2570.212.32.1186300000NANA22
Wheat SproutsSprouted Wheat02.251.55319.472.65NA3800260NANA21.4
Spinach Spaghetti Dry Spinach Spaghetti 2303.731.9645.5123.23NA4800007.4151521.3
Cooked TeffTeff, cooked01.830.339.1NA0.97NA1800NANANANA20.5
Brown Rice FlourRice flour, brownNA4.430.863.4167.36NA1600006NA20
Wild RiceRaw Wild Rice101.152.6267.310.73.9NA9500008.21919.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked02.120.19233.231.56NA8100000.1018
Brown RiceRaw Medium-grain Brown Rice04.130.4343155.1NA200000NANA18
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.750.0817.40.560.5NA7000000.1017.7
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles01.951.12253.540.27NA170000336317.6
Cooked KamutCooked Khorasan WheatNA0.950.323NA0.7NA1100NANA2.4NA17.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked01.560.9931.32.680.93NA2100002.3617
Cooked SpeltSpelt, cooked01.030.325.7NA0.8NA13000NA2.6NA16.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA1.571.03292.30.97NA200NANANA1NA16.5
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked01.80.5521.58.241.07NA70000NANA16
Tapioca PearlsDry Tapioca Pearls00.04001.350.08NA400000016
Cooked QuinoaQuinoa, cooked01.071.14.12NA1.23NA4200006.3015
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked01.670.1618.44.10.5NA580000NANA15
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked01.640.16153.970.59NA590000NANA14.6
Pearled BarleyCooked Pearled Barley00.830.6220.61.351.15NA1600000.1813.3
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry010.268.754.90.5NA140000NANA13
Dry PastaDry Unenriched Pasta00.90.6174.31.42NA1800001.1113
Long-grain Brown RiceRaw Long-grain Brown Rice05.40.956510.64.77502300006613
SemolinaSemolina, unenriched02.80.8335.81.03NA720000NANA12.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked01.630.1314.83.90.93NA5800000.4012
Wheat FlourUnenriched All-purpose White Wheat Flour01.20.412.54.380.44NA2600000.6311.7
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg01.821.4813.41.50.28NA43000NANANA11.3
Dry CouscousCouscous, dry01.630.783512.41.1NA200000NANA11
Cooked Spinach SpaghettiSpaghetti, spinach, cooked800.971.0315.31.830.96NA120000NANA10.4
Boiled BulgurCooked Bulgur00.570.28103.440.83NA1800000.159.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry902.30.8724.34.842.06NA25000NANANA9.3
Light Rye FlourRye flour, light03.30.986.652.34NA2300008.3599.1
Cooked Oat BranOat bran, cooked01.60.341.442.170.25NA60000NANA8.8
Boiled BuckwheatCooked Buckwheat Groats00.40.399.43.60.77NA1400000.9198
RiceRaw Regular Long-grain White Rice00.70.4916101.640800001.118
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.70.481613.41.45NA90000NANA8
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.70.4816131.7NA60000NANA8
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA2.240.550.56.74.5NA800000.317.4
Dry Rice NoodlesRice noodles, dry00.310.172.20.510.15NA300001.107
Cooked MilletMillet, cooked01.060.8213.31.71.08NA1900000.236.3
White Canned HominyHominy, canned, white00.030.060.331.540.05NA100300.526.2
Yellow Canned HominyHominy, canned, yellowNA0.030.060.331.540.05NA10000NANA6.2
Cooked Wild RiceWild rice, cooked00.520.87131.541.35NA2600002.456
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked01.780.6925.63.81.23NA900001.725.6
Cooked Brown RiceCooked Medium-grain Brown Rice01.020.1213.33.921.5NA40000NANA5.3
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.20.330.971.720.13NA20000NANA5.2
Cooked PastaPasta, cooked, unenriched, without added salt00.20.241.120.49NA700000.605
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.940.265.12.350.4NA70000NANA4.8
CornstarchCornstarch000000NA0000004.7
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.160.155.66NA0.22NA50NANANANANA3.9
Cooked CouscousCouscous, cooked00.630.279.833.70.51NA1500001.313.8
Rice FlourUnenriched White Rice Flour01.380.21268.24.36NA400001.103.5
Cooked Corn PastaCooked Corn Gluten-free Pasta300.530.235.561.280.58NA6000NANANA2.5
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.740.19233.231.56NA300000.102.4
Vitamins in Top 100 Cereals with the highest Iron content per 1 kg
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Iron per 1 kilogram.
Top 5 cereals with most amount of iron per 1 kilogram are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles