Rice BranCrude Rice Bran03.90.44810.55.77NA89.30006.972.726.3
Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA21.5
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA21
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.35020.6
Wheat BranCrude Wheat Bran00.740.8219.23.11.85NA1120002.12.715
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.35012.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.312.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.3811.4
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3611.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.35011
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA11
TeffRaw Teff00.550.384.771.340.68NANANANANA0.112.711
Raw AmaranthUncooked Amaranth Grain00.160.281.32.070.84NA11605.9501.7010.8
Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA10.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA9.65
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.39.47
Chow MeinChow Mein Chinese Noodles00.80.566.7NA0.061NA1770001.187.59.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.409
Wheat GermCrude Wheat Germ02.670.719.663.21.84NA398000NANA8.87
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.3498.58
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.3498.5
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.18.12
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.47.84
Oat BranRaw Oat Bran01.660.311.322.10.23NA73.70001.434.547.67
Soft White WheatWheat, soft white00.580.156.761.20.54NA580001.432.77.6
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205007.44
SeitanVital wheat gluten000000NA0000007.37
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA7.13
Dark Rye FlourRye flour, dark1.40.450.366.052.070.63NA46.80003.878.367.04
OatsOats01.10.21.361.90.173179.4000NANA6.7
Barley Malt flourBarley malt flour1.40.440.4480.820.93NA5400.8500.813.16.68
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3206.66
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.10.78.370.620.062NA2590000.330.436.58
Raw QuinoaQuinoa, uncooked1.40.510.452.151.10.69NA2610NA03.4606.48
Hard white WheatWheat, hard white00.550.156.21.350.52NA540001.432.76.46
Raw SpeltUncooked Spelt00.520.169.71.50.3314.763.800NA1.15.16.3
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA6.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.820.0687.21.90.21NA3270000.16NA6.2
Enriched SemolinaSemolina, enriched01.150.818.50.820.15NA2590000.37NA6.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.820.0695.941.430.23NA3270000.160.146.1
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.80.0685.831.830.24NA327000NANA6
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA5.84
Buckwheat FlourWhole-groat Buckwheat Flour00.590.278.70.620.8221.476.50000.459.925.75
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.75.7
Oat FlourPartially Debranned Oat Flour00.980.182.10.280.18NA45.40000.994.545.67
Millet FlourMillet flourNA0.590.18.531.80.53NA59.5NA0NA0.161.135.6
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA5.56
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.835.4
Roasted AlmondsDry Roasted Almonds00.111.75.160.460.19NA780003405.3
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.305.26
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.420.277.581.430.27NA39.7NA000.752.75.26
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA5.23
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.131.15.20.320.17NA38.30003705.2
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.230.4NA980NA00.6525.13
Hulled BarleyBarley, hulled1.40.920.46.530.40.45NA270000.813.15.1
Whole Wheat FlourWhole-grain Wheat Flour00.710.237.030.850.58NA62.400012.75.1
Hard Red Spring WheatWheat, hard red spring00.710.168.11.330.48NA610001.432.75.1
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA5
Durum WheatWheat, durum00.590.179.551.330.59NA61000NANA5
Plain Almond ButterPlain Almond Butter no Salt00.0581.334.470.450.1581.27500034.304.95
CornmealWhole-grain Yellow Cornmeal15.60.550.285.150.60.43NA35.40000.60.434.9
Toasted Dried CoconutToasted Dried Coconut Meat00.0860.140.871.160.43NA12.802.130NANA4.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA4.8
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0860.140.871.150.43NA12.802.130NANA4.76
SorghumSorghum Grain00.470.145.230.520.63NA28.30000.71NA4.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.530.2711.31.130.4NA83.6NANANA0.241.284.72
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.850.0717.160.950.64NA3640000.0430.144.72
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.434.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA4.7
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.03100.90.220.04NA2001.40NANA4.68
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA4.68
Blanched AlmondsNuts, almonds, blanched00.2714.960.450.16NA69.500033.704.65
Whole Sorghum FlourWhole-grain Sorghum Flour00.470.0866.370.760.46NA35.4NA1.13NA0.719.074.45
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA4.34
MilletRaw Millet00.60.416.71.20.54161200000.0711.284.27
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.834.12
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA3.97
Corn BranCrude Corn Bran5.670.0140.143.880.90.22NA5.670000.60.433.95
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.433.84
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.680.184.551.350.34NA85000NANA3.83
Barley flourBarley flour or meal00.520.168.90.210.5612.211.30000.813.13.8
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.8103.76
RyeRye grain1.40.450.366.052.070.42NA540001.28.363.73
TriticaleTriticale00.590.192.031.870.2NA1030001.28NA3.64
Medium Rye flourRye flour, medium00.410.162.450.70.38NA480002.038.363.6
PecansPecans nuts4.250.940.181.651.220.3323101.56024.963.6
Raw Pearled BarleyBarley, pearled, raw1.40.270.166.530.40.37NA32.60000.0283.13.54
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
BulgurDry Bulgur00.330.167.251.470.48NA38.30000.0852.73.5
Dried BeechnutsNuts, beechnuts, dried00.430.531.241.30.97NA160022NANANA3.5
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.990803.44
CoconutRaw Coconut Meat00.0940.0280.770.430.077NA3704.6800.340.283.44
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.50.0771.21.280.94NA156021.40NANA3.4
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 Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA3.25
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04301.260.370.067NA32.603.970NANA3.23
BuckwheatBuckwheat00.140.69.951.740.326.442.5000NANA3.1
Wheat SproutsSprouted Wheat00.320.224.381.340.38NA5403.70NANA3.03
Vitamins in Top 100 Cereals & Nuts with the highest Iron content per 5 oz
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Iron per 5 ounces.
Top 5 cereals & nuts with most amount of iron per 5 ounces are:
- Crude Rice Bran
- High fat Sesame Flour
- Roasted Whole Sesame Seeds
- Dried Whole Sesame Seeds
- Crude Wheat Bran