TeffRaw Teff01.771.2215.34.272.2NANANANANA0.368.634.6
Raw AmaranthUncooked Amaranth Grain00.530.914.26.622.7NA37201905.4034.5
Soft White WheatWheat, soft white01.860.4921.63.861.7NA1860004.68.624.4
OatsOats03.460.634.366.120.5499254000NANA21.4
Hard white WheatWheat, hard white01.760.49204.331.67NA1720004.68.620.7
Raw SpeltUncooked Spelt01.650.51314.851.044720400NA3.616.320
Buckwheat FlourWhole-groat Buckwheat Flour01.90.862822.6468.52450001.4531.818.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.350.8524.34.60.87NA127NA002.48.617
Whole Wheat PastaDry Whole-Wheat PastaNA1.850.9939.43.951.3NA3130NA02.16.3516.4
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
Durum WheatWheat, durum01.90.5530.64.241.9NA195000NANA16
CornmealWhole-grain Yellow Cornmeal501.750.9116.51.931.38NA1130001.91.3615.6
SorghumSorghum Grain01.50.4416.71.662NA910002.27NA15.2
Whole Sorghum FlourWhole-grain Sorghum Flour01.50.2820.42.441.47NA113NA3.63NA2.272914.2
MilletRaw Millet01.91.321.43.851.7451.73860000.234.113.7
CornYellow Corn Grain 501.750.9116.51.922.82NA860002.221.3612.3
RyeRye grain4.541.431.1419.46.621.33NA1720003.8626.812
Roasted BuckwheatRoasted Buckwheat Groats011.2323.35.581.6NA191000NANA11.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour501.10.368.631.68NA1130001.91.3610.8
BuckwheatBuckwheat00.461.93325.580.9584.4136000NANA9.98
Wheat SproutsSprouted Wheat01.020.7144.31.2NA172011.80NANA9.7
Cooked TeffTeff, cooked00.830.154.12NA0.44NA81.60NANANANA9.3
Wild RiceRaw Wild Rice4.540.521.230.54.851.77NA4310003.78.68.9
Brown RiceRaw Medium-grain Brown Rice01.870.219.56.762.3NA91000NANA8.16
Cooked KamutCooked Khorasan WheatNA0.430.1410.5NA0.32NA500NANA1.1NA8
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.710.45141.20.42NA950001.042.727.8
Cooked SpeltSpelt, cooked00.470.1411.7NA0.36NA5900NA1.18NA7.57
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.710.47131.040.44NA91NANANA0.45NA7.5
Cooked QuinoaQuinoa, cooked00.490.51.87NA0.56NA1910002.8606.76
Long-grain Brown RiceRaw Long-grain Brown Rice02.450.4329.54.82.1622.61040002.722.725.85
Boiled BuckwheatCooked Buckwheat Groats00.180.184.261.630.35NA63.50000.418.63.63
Cooked MilletMillet, cooked00.480.376.030.780.49NA860000.0911.362.86
Cooked Wild RiceWild rice, cooked00.240.395.840.70.61NA1180001.12.272.72
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.810.3111.61.720.56NA410000.770.912.54
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0546.031.780.68NA18000NANA2.4
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0910.150.440.780.059NA9.07000NANA2.36
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.430.122.31.070.18NA31.8000NANA2.18
Cooked CouscousCouscous, cooked00.290.124.461.70.23NA680000.590.451.72
Cooked Corn PastaCooked Corn Gluten-free Pasta13.60.240.12.520.580.26NA27.200NANANA1.13
Cooked Rice NoodlesRice noodles, cooked00.0820.0180.330.050.027NA4.540000.1400.64
Vitamins in Top 40 Whole Cereals with the highest Iron content per 1 lb
In the above table you can find and compare the amount of vitamins in whole cereals , sorted by most amount of Iron per 1 pound.
Top 5 whole cereals with most amount of iron per 1 pound are:
- Raw Teff
- Uncooked Amaranth Grain
- Soft White Wheat
- Oats
- Hard white Wheat