Rice BranCrude Rice Bran012.51.315433.518.5NA28600022.38.684
Sesame FlourHigh fat Sesame Flour13.6121.360.613.30.69NA141000NANA69
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.641.1420.80.233.64NA445000NANA67
Whole Sesame SeedsDried Whole Sesame Seeds03.61.1220.50.233.6NA4400001.13066
Wheat BranCrude Wheat Bran02.372.661.69.95.9NA3580006.768.648
TahiniSesame Butter from Roasted Kernels13.65.532.1524.73.140.68NA4450001.13040.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels4.541.240.6922.63.40.65NA26308.609.93340
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.320.68202.60.45NA25908.1602.5420.436.6
Hemp SeedsHulled Hemp Seeds4.545.81.341.7NA2.72NA49902.2703.6326.836
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels13.65.472.124.73.10.66NA4350001.13035.3
ChiaDried Chia SeedsNA2.80.7740NANANA22207.26NA2.27NA35
TeffRaw Teff01.771.2215.34.272.2NANANANANA0.368.634.6
Raw AmaranthUncooked Amaranth Grain00.530.914.26.622.7NA37201905.4034.5
Watermelon Seed KernelsDried Watermelon Seed Kernels00.860.66161.570.4NA263000NANA33
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.471.319323.65NA108006.350NANA31
Cashew NutsRaw Cashew Nuts01.90.264.83.91.9NA11302.2704.115530.3
Chow MeinChow Mein Chinese Noodles02.571.821.4NA0.2NA5670003.762429
Sesame Seed KernelsDried Hulled Sesame Seed Kernels13.63.170.4126.31.31.8NA5220007.62029
Wheat GermCrude Wheat Germ08.542.263110.35.9NA1275000NANA28.4
Oil Roasted CashewsOil Roasted Cashew Nuts01.650.997.8741.47NA11301.3604.1715727.4
Roasted CashewsDry Roasted Cashew Nuts00.910.916.355.531.16NA3130004.1715727.2
FlaxseedSeeds, flaxseed07.460.73144.472.1515339502.7201.419.526
Pine NutsDried Pine Nuts4.541.651.03201.40.4358.515403.63042.324425
Oat BranRaw Oat Bran05.314.246.760.75NA2360004.614.524.5
Soft White WheatWheat, soft white01.860.4921.63.861.7NA1860004.68.624.4
Sunflower SeedsDried Sunflower Seed Kernels13.66.71.6385.136.1NA103006.350160024
SeitanVital wheat gluten000000NA00000023.6
Cashew ButterPlain Cashew Butter no Salt01.40.857.255.441.14NA308000NANA23
Dark Rye FlourRye flour, dark4.541.431.1419.46.622NA15000012.426.822.5
OatsOats03.460.634.366.120.5499254000NANA21.4
Barley Malt flourBarley malt flour4.541.41.425.62.62.97NA17202.7202.69.9821.4
HazelnutsNuts, hazelnuts or filberts4.542.90.518.164.162.55NA513028.606864.421.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.562.2426.820.2NA8300001.041.3621
Raw QuinoaQuinoa, uncooked4.541.631.446.93.52.2NA8350NA011020.7
Hard white WheatWheat, hard white01.760.49204.331.67NA1720004.68.620.7
Raw SpeltUncooked Spelt01.650.51314.851.044720400NA3.616.320
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts13.61.530.569.34.22.8NA399017.2069.3NA20
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.620.22236.080.66NA10480000.5NA19.8
Enriched SemolinaSemolina, enriched03.682.6272.630.47NA8300001.18NA19.8
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.60.22194.60.74NA10480000.50.4519.5
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.560.2218.75.850.78NA1048000NANA19
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.240.7430.65.32.5NA1075012.20104NA18.7
Buckwheat FlourWhole-groat Buckwheat Flour01.90.862822.6468.52450001.4531.818.4
Roasted PistachiosDry Roasted Pistachio Nuts593.151.066.232.335.1NA231013.609.846018.3
Oat FlourPartially Debranned Oat Flour03.140.576.70.910.57NA1450003.1814.518
Millet FlourMillet flourNA1.870.3327.35.761.7NA191NA0NA0.53.6318
Pistachio NutsRaw Pistachio Nuts1183.950.735.92.367.7NA231025.4013NA17.8
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.481.132323.65NA107506.35011812.217.2
Roasted AlmondsDry Roasted Almonds00.355.4316.51.460.62NA249000108017
AlmondsNuts, almonds00.935.1616.42.140.62259200000116017
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.350.8524.34.60.87NA127NA002.48.617
Macadamia NutsRaw Macadamia Nuts05.420.7311.23.441.25NA5005.4402.45NA16.7
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.423.5416.61.040.54NA122000118016.7
Whole Wheat PastaDry Whole-Wheat PastaNA1.850.9939.43.951.3NA3130NA02.16.3516.4
Hulled BarleyBarley, hulled4.542.931.3211.281.44NA860002.69.9816.3
Whole Wheat FlourWhole-grain Wheat Flour02.280.7522.52.741.85NA2000003.228.616.3
Hard Red Spring WheatWheat, hard red spring02.30.5264.241.52NA1950004.68.616.3
Dried PilinutsNuts, pilinuts, dried9.074.140.422.352.170.52NA27202.72NANANA16
Durum WheatWheat, durum01.90.5530.64.241.9NA195000NANA16
Plain Almond ButterPlain Almond Butter no Salt00.194.2614.31.440.47260240000110016
CornmealWhole-grain Yellow Cornmeal501.750.9116.51.931.38NA1130001.91.3615.6
Toasted Dried CoconutToasted Dried Coconut Meat00.280.462.83.71.4NA4106.80NANA15.4
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried183.641.72162.23NA49402780NANA15.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.280.462.773.681.38NA4106.80NANA15.2
SorghumSorghum Grain01.50.4416.71.662NA910002.27NA15.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.70.88363.631.27NA268NANANA0.774.115
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.740.23233.052.05NA11660000.140.4515
Dried CoconutDried Coconut Meat00.270.452.743.631.36NA4106.8021.3615
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds13.60.150.241.30.250.17NA4101.360NANA15
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.102.90.690.13NA63.504.540NANA15
Blanched HazelnutsBlanched Hazelnuts Or Filberts9.072.150.57.033.72.65NA35409.07079.4NA15
Blanched AlmondsNuts, almonds, blanched00.873.23161.420.52NA222000108015
Whole Sorghum FlourWhole-grain Sorghum Flour01.50.2820.42.441.47NA113NA3.63NA2.272914.2
Pinyon Pine NutsDried Pinyon Pine Nuts4.545.641200.950.5NA26309.070NANA14
MilletRaw Millet01.91.321.43.851.7451.73860000.234.113.7
WalnutsEnglish Walnuts4.541.550.685.12.62.4478.544505.903.1812.213
Roasted PecansDry Roasted Pecans31.82.040.495.33.20.85NA72.603.1805.9NA12.7
Corn BranCrude Corn Bran180.0450.4512.42.90.69NA180001.91.3612.7
CornYellow Corn Grain 501.750.9116.51.922.82NA860002.221.3612.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry02.180.5914.64.331.1NA272000NANA12.2
Barley flourBarley flour or meal01.680.5228.40.661.83936.30002.69.9812
Roasted Macadamia NutsDry Roasted Macadamia Nuts03.220.3910.32.741.63NA45.403.1802.6012
RyeRye grain4.541.431.1419.46.621.33NA1720003.8626.812
TriticaleTriticale01.90.616.560.63NA3310004.1NA11.7
Medium Rye flourRye flour, medium01.30.527.832.231.2NA1540006.526.811.5
PecansPecans nuts13.630.595.33.90.951031000506.351611.5
Raw Pearled BarleyBarley, pearled, raw4.540.870.52211.281.18NA1040000.0919.9811.3
Roasted BuckwheatRoasted Buckwheat Groats011.2323.35.581.6NA191000NANA11.2
Oil Roasted PecansNuts, pecans, oil roasted, without salt added22.72.150.55.443.340.85NA6803.18011.5NA11.2
BulgurDry Bulgur01.050.52234.71.55NA1220000.278.611
Dried BeechnutsNuts, beechnuts, dried01.381.73.984.23.1NA513070.3NANANA11
BrazilnutsDried Brazilnuts02.80.161.340.830.46NA10003.18025.6011
CoconutRaw Coconut Meat00.30.0912.451.360.24NA11801501.10.9111
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.60.243.874.13.02NA499068.50NANA11
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour501.10.368.631.68NA1130001.91.3610.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.341.633.864.073NA4940680NANA10.8
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried72.61.181.335.94.13.02NA49902650NANA10.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.1404.041.20.21NA104012.70NANA10.3
BuckwheatBuckwheat00.461.93325.580.9584.4136000NANA9.98
Wheat SproutsSprouted Wheat01.020.7144.31.2NA172011.80NANA9.7
Vitamins in Top 100 Cereals & Nuts with the highest Iron content per 1 lb
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Iron per 1 pound.
Top 5 cereals & nuts with most amount of iron per 1 pound are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran