Cooked Rice NoodlesRice noodles, cooked00.0260.0060.10.0160.009NA1.40000.04300.2
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0280.0180.410.30.037NA1.40000.05700.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0280.0180.570.550.13NA4.250000.05700.28
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0280.0230.570.580.071NA2.83000NANA0.28
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0280.0230.570.560.084NA2.83000NANA0.28
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour5.670.0710.110.340.20.052NA5.67000000.31
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.10.0273.270.460.22NA4.250000.01400.34
Cooked Corn PastaCooked Corn Gluten-free Pasta4.250.0750.0330.790.180.082NA8.500NANANA0.35
Coconut WaterCoconut Water (liquid From Coconuts)00.0430.0810.110.0610.045NA4.2503.40000.41
Rice FlourUnenriched White Rice Flour00.20.033.671.160.62NA5.670000.1600.5
Cooked CouscousCouscous, cooked00.0890.0381.40.530.072NA21.30000.180.140.54
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0230.0210.8NA0.031NA7.1NANANANANA0.55
CornstarchCornstarch000000NA0000000.67
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.130.0370.720.330.057NA9.92000NANA0.68
Cooked PastaPasta, cooked, unenriched, without added salt00.0280.0280.570.160.069NA9.920000.08500.71
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0280.0470.140.240.018NA2.83000NANA0.74
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1.40.180.0840.770.110.14NA24013.50NANA0.75
Cooked Brown RiceCooked Medium-grain Brown Rice00.140.0171.90.560.21NA5.67000NANA0.75
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.250.0983.630.540.17NA12.80000.240.280.79
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled170.410.247.51.160.42NA69.508.650NANA0.85
Cooked Wild RiceWild rice, cooked00.0740.121.820.220.19NA370000.340.710.85
White Canned HominyHominy, canned, white00.0040.0090.0470.220.007NA1.400.4300.0710.280.88
Yellow Canned HominyHominy, canned, yellowNA0.0040.0090.0470.220.007NA1.4000NANA0.88
Cooked MilletMillet, cooked00.150.121.90.240.15NA270000.0280.430.89
Dry Rice NoodlesRice noodles, dry00.0440.0240.310.0720.021NA4.250000.1600.99
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.320.0717.160.950.64NA11.30000.0430.141.05
Boiled BuckwheatCooked Buckwheat Groats00.0570.0551.330.510.11NA200000.132.71.13
RiceRaw Regular Long-grain White Rice00.0990.0692.271.430.23011.30000.160.141.13
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0990.0682.271.90.21NA12.8000NANA1.13
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0990.0682.271.830.24NA8.5000NANA1.13
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.03300.950.230.043NA2001.560NANA1.15
Cooked Oat BranOat bran, cooked00.230.0480.20.310.035NA8.5000NANA1.25
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.30.580.3410.51.430.6NA83.6010.80NANA1.28
Roasted European ChestnutsNuts, chestnuts, european, roasted1.40.340.251.90.790.7NA9903700.71111.3
Light Rye FlourRye flour, light00.470.131.130.940.33NA32.60001.188.361.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.80.330.123.440.690.29NA35.400NANANA1.3
Peeled European ChestnutsPeeled Raw European Chestnuts1.40.20.0231.560.670.5NA82.20570NANA1.33
Lotus SeedsRaw Lotus Seeds1.40.240.0570.610.320.24NA39.7000NANA1.35
Boiled BulgurCooked Bulgur00.0810.041.40.490.12NA25.50000.0140.711.36
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts9.920.160.170.780.540.4NA65.20350NANA1.37
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.670.720.53NA880610NANA1.43
Cooked Spinach SpaghettiSpaghetti, spinach, cooked11.30.140.152.170.260.14NA17000NANA1.47
Dry CouscousCouscous, dry00.230.114.951.760.16NA28.3000NANA1.53
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.260.211.90.210.04NA6100NANANA1.6
Wheat FlourUnenriched All-purpose White Wheat Flour00.170.0571.770.620.062NA370000.0850.431.66
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.230.0182.10.550.13NA82.20000.05701.7
SemolinaSemolina, unenriched00.40.114.70.820.15NA102000NANA1.74
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA1.83
Long-grain Brown RiceRaw Long-grain Brown Rice00.770.139.21.50.687.0732.60000.850.851.83
Dry PastaDry Unenriched Pasta00.130.0852.40.610.2NA25.50000.160.141.84
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.240.70.071NA20000NANA1.87
Pearled BarleyCooked Pearled Barley00.120.0882.920.190.16NA22.70000.0141.131.9
Chinese ChestnutsRaw Chinese Chestnuts140.230.261.130.790.58NA960510NANA2
Japanese ChestnutsRaw Japanese Chestnuts2.830.490.232.130.290.4NA66.6037.30NANA2.06
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.230.0232.10.560.084NA83.6000NANA2.07
Cooked QuinoaQuinoa, cooked00.150.160.58NA0.17NA59.50000.8902.1
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.240.0232.60.580.071NA82.2000NANA2.1
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.210.132.130.840.62NA102054.40NANA2.13
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0210.0210.990.20.043NA4.25000002.14
Tapioca PearlsDry Tapioca Pearls00.006000.190.011NA5.67000002.24
Almond pasteNuts, almond paste00.120.5920.160.051NA10300.1401902.27
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.260.0783.041.170.15NA9.92000NANA2.27
Coconut MilkRaw Coconut Milk00.03701.080.260.047NA22.703.9700.210.142.32
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.220.154.10.330.14NA28.3NANANA0.14NA2.34
Cooked SpeltSpelt, cooked00.150.0433.64NA0.11NA18.400NA0.37NA2.37
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.220.144.430.380.13NA29.80000.330.852.44
Boiled European ChestnutsBoiled and Steamed European Chestnuts1.40.210.151.040.450.33NA540380NANA2.45
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.280.163.570.50.038NA240004.668.932.5
Cooked KamutCooked Khorasan WheatNA0.130.0433.27NA0.099NA15.60NANA0.34NA2.5
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.110.0112.460.0790.071NA990000.01402.5
Brown RiceRaw Medium-grain Brown Rice00.590.0616.12.10.72NA28.3000NANA2.55
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.30.0273.270.460.22NA1150000.01402.57
Wild RiceRaw Wild Rice1.40.160.379.541.50.55NA1350001.162.72.78
Brown Rice FlourRice flour, brownNA0.630.1192.251.04NA22.70000.85NA2.8
Cooked TeffTeff, cooked00.260.0471.3NA0.14NA25.50NANANANA2.9
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.670.64NA0.990.660.59NA83.6039.70NANA2.98
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA3
Spinach Spaghetti Dry Spinach Spaghetti 32.60.530.286.451.70.46NA680001.052153
Wheat SproutsSprouted Wheat00.320.224.381.340.38NA5403.70NANA3.03
BuckwheatBuckwheat00.140.69.951.740.326.442.5000NANA3.1
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04301.260.370.067NA32.603.970NANA3.23
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA3.25
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.60.350.112.70.930.52NA35.40000.60.433.37
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.420.511.21.270.94NA155021.30NANA3.37
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.50.0771.21.280.94NA156021.40NANA3.4
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.990803.44
CoconutRaw Coconut Meat00.0940.0280.770.430.077NA3704.6800.340.283.44
BulgurDry Bulgur00.330.167.251.470.48NA38.30000.0852.73.5
Dried BeechnutsNuts, beechnuts, dried00.430.531.241.30.97NA160022NANANA3.5
Roasted BuckwheatRoasted Buckwheat Groats00.320.387.281.740.5NA59.5000NANA3.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7.10.670.161.71.040.27NA21.300.9903.6NA3.5
Raw Pearled BarleyBarley, pearled, raw1.40.270.166.530.40.37NA32.60000.0283.13.54
PecansPecans nuts4.250.940.181.651.220.3323101.56024.963.6
Medium Rye flourRye flour, medium00.410.162.450.70.38NA480002.038.363.6
TriticaleTriticale00.590.192.031.870.2NA1030001.28NA3.64
RyeRye grain1.40.450.366.052.070.42NA540001.28.363.73
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.8103.76
Barley flourBarley flour or meal00.520.168.90.210.5612.211.30000.813.13.8
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.680.184.551.350.34NA85000NANA3.83
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.433.84
Vitamins in Top 100 Cereals & Nuts with the lowest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by least amount of Iron per 5 ounces.
Top 5 cereals & nuts with least amount of iron per 5 ounces are:
- Cooked Rice Noodles
- Cooked Glutinous White Rice
- Cooked Regular Long-grain White Rice
- Cooked Medium-grain White Rice
- Cooked Short-grain White Rice