Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.7736.8
SoybeansRaw Soybeans21.731.733.221.570.75NA74401201.79331
MothbeansRaw Mothbeans3.971.10.185.563.060.73NA128807.940NANA21.5
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.7721
White BeansRaw White Beans00.870.290.951.450.63NA7700000.421120.7
Black Turtle BeansRaw Black Turtle Beans01.80.383.881.80.57NA8810000.421117.3
NattoNatto00.320.3800.430.26NA16025.800.024617
Common CowpeasRaw Common Cowpeas5.951.70.454.12.980.71NA125602.9800.779.9216.4
Kidney BeansRaw All Types Kidney Beans01.050.434.11.550.79NA78208.9300.4437.716.3
Small White BeansRaw Small White Beans01.470.412.661.450.87NA766000NANA15.3
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.7715
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.36015
Mungo BeansRaw Mungo Beans20.540.52.871.80.56NA429000NANA15
Large Lima BeansRaw Large Lima Beans010.43.052.71NA7840001.431215
Red LentilsRaw Pink Or Red Lentils5.9510.212.970.690.8NA40503.370NANA14.7
Pink BeansRaw Pink Beans01.530.383.751.981.05NA9190000.4211.313.4
Mung BeansRaw Mung Beans121.230.464.473.80.76NA124009.53011813.4
Broadbeans Raw Broadbeans 5.951.10.665.621.940.73NA83902.7800.0991813.3
Red Kidney BeansRaw Red Kidney Beans01.20.434.21.550.79NA78208.9300.421113.3
LentilsRaw Lentils3.971.730.425.174.251.07NA95108.9300.979.9213
Chow MeinChow Mein Chinese Noodles01.130.799.36NA0.085NA2480001.6510.512.8
Soy FlourRaw Full-fat Soy Flour121.152.38.573.160.91NA6850003.8713912.6
Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA12.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans01.140.433.42.50.65NA7940001.411.712.3
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.1311
Navy BeansRaw Navy Beans01.540.334.341.480.85NA7220NA00.044.9611
Great Northern BeansRaw Great Northern Beans01.30.473.882.20.89NA957010.500.441211
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.3510.7
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.7710.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.160.10.390.130.093NA29.800.200.024.7610.6
Pigeon Peas Raw Pigeon Peas 21.280.375.92.520.56NA905000NANA10.4
SeitanVital wheat gluten000000NA00000010.3
Boiled SoybeansBoiled Soybeans no Salt00.310.570.790.360.46NA10703.3700.693810.2
Pinto BeansRaw Pinto Beans01.40.422.331.560.94NA1042012.500.421110
Black BeansRaw Black Beans01.80.383.881.80.57NA8810000.42119.96
Cranberry BeansRaw Cranberry Beans01.50.422.91.50.61NA1199000NANA9.92
Adzuki BeansRaw Adzuki Beans20.90.445.22.90.7NA1234000NANA9.9
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.79.86
Fried TofuTofu, fried20.340.0990.20.280.2NA53.60000.07915.59.66
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.340.0990.20.280.2NA53.6000NANA9.66
Chickpea flourChickpea flour (besan)3.970.960.213.51.20.98NA8670001.65189.64
Split Green PeasRaw Split Green Peas141.430.487.161.90.28NA29.803.5700.2431.69.4
OatsOats01.50.281.92.680.2443.5111000NANA9.37
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.379.35
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.560.9811.70.870.087NA3630000.460.69.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.540.0730.820.630.073NA7.94000NANA9.1
PeanutsRaw Peanuts01.270.27243.50.69NA47600016.509.1
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.8409.07
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.779.05
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.148.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched01.150.095102.660.29NA4580000.22NA8.65
Enriched SemolinaSemolina, enriched01.61.13121.150.2NA3630000.52NA8.65
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.590.261.650.310.093NA20000NANA8.6
Chickpeas Raw Chickpeas 5.950.950.423.063.161.06NA110507.9401.63188.55
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched01.140.0978.320.33NA4580000.220.28.55
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked01.120.0958.162.560.34NA458000NANA8.4
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.64148.06
Oat FlourPartially Debranned Oat Flour01.370.252.930.40.25NA63.50001.46.357.94
Soy NutsDry-roasted Soybeans00.851.52.10.940.45NA40709.130NA73.47.84
Millet FlourMillet flourNA0.820.14122.520.74NA83.3NA0NA0.221.67.8
Roasted SoybeansSoybeans roasted without salt00.20.292.80.90.41NA41904.370NANA7.74
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.777.36
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.230.0910.280.450.18NA1610001.876.957.34
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.787.2
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.377.14
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.777.14
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.777.14
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA7
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.66.85
FalafelHome prepared Falafel20.290.332.070.580.25NA18503.180NANA6.8
French BeansRaw French Beans01.060.444.131.570.8NA79209.130NANA6.75
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA6.67
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.340.142.11.270.35NA35902.9800.223.376.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.740.3815.81.60.56NA117NANANA0.341.86.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry01.20.099101.330.9NA5100000.060.26.6
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt20.250.0461.330.780.18NA284020NANA6.23
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.76.23
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.85.97
Canned White BeansBeans, white, mature seeds, canned00.190.0730.220.370.15NA1290001.575.755.93
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.320.121.150.440.24NA25802.400.0616.75.83
Carob flourCarob flour20.110.913.760.0930.73NA57.500.401.2505.83
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt20.230.131.040.570.28NA34102.5800.697.945.74
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.450.111.050.520.15NA1710001.736.555.66
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.470.120.540.50.25NA272000NANA5.64
Peanut SpreadLow Sugar Peanut Spread00.230.2432.52.440.93NA286000161.25.64
Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.65.54
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0830.151.270.0730.077NA43.700.60NANA5.46
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.65.38
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.950.266.371.90.48NA119000NANA5.36
TempehTempeh00.150.715.240.550.43NA47.60.16000.7938.35.36
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.375.3
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.310.20.760.260.18NA57.500.40NANA5.28
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.420.131.10.790.19NA29000.790NANA5.24
RyeRye grain20.630.58.472.90.58NA75.40001.711.75.2
TriticaleTriticale00.830.272.842.60.27NA1450001.8NA5.1
Commercial HummusHummus, commercial20.320.252.030.690.29NA950003.0645.25.04
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.75.04
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt20.40.110.980.820.2NA41300.7900.563.375
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.374.96
MisoMiso7.940.190.461.80.670.39NA37.70.16000.02584.94
Vitamins in Top 100 Cereals & Legumes with the highest Iron content per 7 oz
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by most amount of Iron per 7 ounces.
Top 5 cereals & legumes with most amount of iron per 7 ounces are:
- Crude Rice Bran
- Raw Soybeans
- Raw Mothbeans
- Crude Wheat Bran
- Raw White Beans