Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.918.5
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.910.6
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.97.63
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.207.6
Chow MeinChow Mein Chinese Noodles00.570.44.7NA0.043NA1250000.835.36.43
Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA6.26
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.25.4
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.95.37
SeitanVital wheat gluten000000NA0000005.2
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.94.97
OatsOats00.760.140.961.350.122256000NANA4.7
Barley Malt flourBarley malt flour10.310.315.640.580.66NA3800.600.572.24.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.790.495.90.440.044NA1830000.230.34.64
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.4404.57
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.94.56
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.64.44
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.580.0485.11.340.15NA2310000.11NA4.36
Enriched SemolinaSemolina, enriched00.810.5760.580.1NA1830000.26NA4.36
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.580.0494.210.16NA2310000.110.14.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.570.0484.11.30.17NA231000NANA4.23
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3274.06
Oat FlourPartially Debranned Oat Flour00.690.131.470.20.13NA320000.73.24
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.83.94
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.93.7
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.43.62
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.23.6
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.93.6
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.93.6
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA3.52
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.33.45
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA3.36
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.370.197.950.80.28NA59NANANA0.170.93.33
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.60.055.050.670.45NA2570000.030.13.33
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.43.14
MilletRaw Millet00.420.294.70.850.3811.4850000.050.93
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.32.8
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.480.133.20.950.24NA60000NANA2.7
Barley flourBarley flour or meal00.370.116.270.150.48.680000.572.22.68
RyeRye grain10.320.254.271.460.29NA380000.855.92.63
TriticaleTriticale00.420.131.431.320.14NA730000.9NA2.57
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.92.54
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.22.5
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA2.47
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.92.46
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.32.38
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA2.2
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA2.14
Spinach Spaghetti Dry Spinach Spaghetti 230.370.24.551.20.32NA480000.741522.13
Cooked TeffTeff, cooked00.180.0330.91NA0.097NA180NANANANA2.05
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA1.98
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.91.96
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.210.0192.30.320.16NA810000.0101.8
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA1.8
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.0750.0081.740.0560.05NA700000.0101.77
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.20.112.520.350.027NA170003.36.31.76
Cooked KamutCooked Khorasan WheatNA0.0950.032.3NA0.07NA110NANA0.24NA1.76
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.160.0993.130.270.093NA210000.230.61.72
Cooked SpeltSpelt, cooked00.10.032.57NA0.08NA1300NA0.26NA1.67
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.160.12.90.230.097NA20NANANA0.1NA1.65
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.180.0552.150.820.11NA7000NANA1.6
Tapioca PearlsDry Tapioca Pearls00.004000.140.008NA4000001.58
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.6301.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.170.0161.840.410.05NA58000NANA1.5
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.160.0161.50.40.059NA59000NANA1.46
Pearled BarleyCooked Pearled Barley00.0830.0622.060.140.12NA160000.010.81.33
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.10.0260.880.490.05NA14000NANA1.32
Dry PastaDry Unenriched Pasta00.090.061.70.430.14NA180000.110.11.3
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.61.3
SemolinaSemolina, unenriched00.280.083.30.580.1NA72000NANA1.23
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.160.0131.480.390.093NA580000.0401.2
Wheat FlourUnenriched All-purpose White Wheat Flour00.120.041.250.440.044NA260000.060.31.17
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.180.151.340.150.028NA4300NANANA1.13
Dry CouscousCouscous, dry00.160.0783.51.240.11NA20000NANA1.08
Cooked Spinach SpaghettiSpaghetti, spinach, cooked80.0970.11.530.180.096NA12000NANA1.04
Boiled BulgurCooked Bulgur00.0570.02810.340.083NA180000.010.50.96
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry90.230.0872.430.480.21NA2500NANANA0.93
Light Rye FlourRye flour, light00.330.090.80.670.23NA230000.835.90.91
Cooked Oat BranOat bran, cooked00.160.0340.140.220.025NA6000NANA0.88
Boiled BuckwheatCooked Buckwheat Groats00.040.0390.940.360.077NA140000.091.90.8
RiceRaw Regular Long-grain White Rice00.070.0491.610.16080000.110.10.8
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.070.0481.61.340.15NA9000NANA0.8
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.070.0481.61.30.17NA6000NANA0.8
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.220.055.050.670.45NA80000.030.10.74
Dry Rice NoodlesRice noodles, dry00.0310.0170.220.0510.015NA30000.1100.7
Cooked MilletMillet, cooked00.110.0821.330.170.11NA190000.020.30.63
White Canned HominyHominy, canned, white00.0030.0060.0330.150.005NA100.300.050.20.62
Yellow Canned HominyHominy, canned, yellowNA0.0030.0060.0330.150.005NA1000NANA0.62
Cooked Wild RiceWild rice, cooked00.0520.0871.30.150.14NA260000.240.50.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.180.0692.560.380.12NA90000.170.20.56
Cooked Brown RiceCooked Medium-grain Brown Rice00.10.0121.330.390.15NA4000NANA0.53
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.020.0330.0970.170.013NA2000NANA0.52
Cooked PastaPasta, cooked, unenriched, without added salt00.020.020.40.110.049NA70000.0600.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.0940.0260.510.240.04NA7000NANA0.48
CornstarchCornstarch000000NA0000000.47
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0160.0150.57NA0.022NA5NANANANANA0.39
Cooked CouscousCouscous, cooked00.0630.0270.980.370.051NA150000.130.10.38
Rice FlourUnenriched White Rice Flour00.140.0212.60.820.44NA40000.1100.35
Cooked Corn PastaCooked Corn Gluten-free Pasta30.0530.0230.560.130.058NA600NANANA0.25
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.0740.0192.30.320.16NA30000.0100.24
Vitamins in Top 100 Cereals with the highest Iron content per 100 g
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Iron per 100 grams.
Top 5 cereals with most amount of iron per 100 grams are:
- Crude Rice Bran
- Crude Wheat Bran
- Raw Teff
- Uncooked Amaranth Grain
- Chow Mein Chinese Noodles