Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.4450
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.94480
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.60
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.50
Pearled BarleyCooked Pearled Barley43.70.42NA5.2887.31.03NA21436934123.252730
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.45400
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.70
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.30
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.423000
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.40
Boiled BulgurCooked Bulgur39.70.3NA3.81272.4NA1592702.4202.263090
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.70
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.70
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.30
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.77410
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.70
CornstarchCornstarch7.940.2NA1.87120.21NA51.6121135.70.24330
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.032880
Dry CouscousCouscous, dry950.98NA4.31753.1NA675659NA39.73.3340
White Canned HominyHominy, canned, white39.70.12NA2.4663.50.28NA13935.71210604.173280
Yellow Canned HominyHominy, canned, yellow39.70.12NA2.4663.50.28NA13935.71213694.173280
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.62830
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.40
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.270
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.60
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.482900
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.30
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.872700
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry910.57NA5.241111.9NA3186513373031.836.60
Cooked Oat BranOat bran, cooked39.70.26NA3.51593.83NA47236530.63.972.13330
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.3260
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.7340
OatsOats2142.5NA18.770319.5635207617031017.9415.832.60
Cooked PastaPasta, cooked, unenriched, without added salt27.80.4NA271.41.28NA2301751053.972.022470
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.30
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.079NA0.8743.70.37NA131958.73161.072290
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.52710
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.70
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.472730
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.32450
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.60
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.332840
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.70
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.30
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.50
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.18470
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.992930
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.30
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.82790
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.45470
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.462900
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA168490
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked7.940.19NA0.56201.04NA31.839.722.2201.633040
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.50
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked75.40.28NA7.235.71.4NA218222377.941.472790
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.05390
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked75.40.28NA0.9535.71.4NA218222377.941.472790
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.05390
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared31.80.15NA7.03201.36NA14735.719161.942790
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked39.70.271634.7647.61.87NA17113929.83.971.942720
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.33460
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.33460
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt39.70.27NA0.7947.61.87NA17113929.83.971.942720
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched120.15NA0.7951.61.5NA147115NA01.672720
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked120.15NA5.951.61.5NA14711529.801.672720
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.6510
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.6510
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.970.29NA0.7931.81.4NA131103NA01.62720
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.970.29NA5.831.81.4NA13110329.801.62720
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.70
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.70
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.70
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.20
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.50
RyeRye grain951.46NA10.443710.2NA13182024557.9410.5420
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.30
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.30
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.20
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.32700
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA1318149225214311330
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.962640
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.70
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.60
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.42970
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.70
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.50
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.30
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.30
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.30
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.60
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.8440
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.40
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.60
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.2380
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.32590
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.40
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.551900
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.32930
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.80
Minerals in Top 100 Cereals with the lowest Vitamin B12 content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Vitamin B12 per 14 ounces.
Top 5 cereals with least amount of vitamin b12 per 14 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley