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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1111.2NA7.942062.27NA66721114.7631.87.032630
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.30
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.562880
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1390.76NA7.541390.92NA42912225.1615242.143000
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2181.07NA11.31941.3NA60317194.761232610
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.70
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1390.76NA7.541390.92NA42912225.165482.143000
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.452610
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.70
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1350.56NA6.151270.79NA341103212.313183.333080
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1980.92NA8.31981.47NA53615365.163.974.522570
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.4490
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2500.46NA4.32221.5NA40514694.76242.542640
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.70
Canned Great Northern BeansBeans, great northern, mature seeds, canned2100.64NA6.232021.6NA540139316.314692.582770
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2700.98NA8.451982.06NA655155216.37.943.52740
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.50
Canned Kidney BeansCanned All Types Kidney Beans1350.54NA4.641070.67NA3579413.5711751.833100
Boiled Kidney BeansBoiled All Types Kidney Beans1390.86NA8.81671.7NA54816074.373.973.972660
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.60
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2301.12NA5.951151.5NA468992NA8262.942730
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.58NA4.961191.15NA42110324.3710162.463090
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1110.96NA11.71791.9NA56415994.767.944.252660
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.60
Canned Navy BeansBeans, navy, mature seeds, canned1870.83NA7.341871.5NA53211432313343.062800
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2740.838.739.372102.1NA572154411.504.12530
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.5480
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2061.08NA9.132582.17NA65520165.567.943.82430
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.810400
Canned Pinto BeansCanned Pinto Beans, Solids2501.03NA5.281271.52NA4011087NA9492.422800
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2541.03NA5.041191.47NA381929NA8412.342780
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1870.64NA5.831311.26NA3651095NA10642.223100
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1870.64NA5.831311.26NA365109514.75792.223100
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1830.878.738.31981.8NA583173024.63.973.92500
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.05450
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.332510
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.50
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.452780
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.482500
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.6450
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.22500
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1030.43NA3.971271.14NA3149607.1417982.463190
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1431.03NA5.951711.67NA496106410.32042840
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.60
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
Carob flourCarob flour13812.27NA11.72142NA3143282211393.6514.20
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA126233583325411410
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.52650
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1710.99NA3.9953.18NA31843312.38412.342650
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.072390
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.50
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
Canned CowpeasCanned Common Cowpeas79.40.46NA3.851111.12NA2786839.1311632.783160
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.12780
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.40
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.951370
White Canned HominyHominy, canned, white39.70.12NA2.4663.50.28NA13935.71210604.173280
Yellow Canned HominyHominy, canned, yellow39.70.12NA2.4663.50.28NA13935.71213694.173280
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.72280
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.332570
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.32740
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.042760
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.3310
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.80
Canned Large Lima BeansLima beans, large, mature seeds, canned83.30.71NA7.21551.44NA2948731813342.583060
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt67.50.938.739.51712.05NA4412016187.943.772770
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.40
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.532102.32NA504159219.4124.12670
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.3480
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.482820
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.62830
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.40
MisoMiso2261.67NA9.91913.4NA63183327.814796101710
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.342750
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.40
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1070.62NA5.561911.2NA39310569.927.943.332880
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.6360
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2100.55NA6.952501.64NA6199179.9227.83.32880
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.3430
NattoNatto8612.65NA344566.06NA69128933527.8122180
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated990.32NA8.6120.4NA12739.731.439.71.6353.30
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
Minerals in Top 100 Cereals & Legumes with the lowest Vitamin D content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by least amount of Vitamin D per 14 ounces.
Top 5 cereals & legumes with least amount of vitamin d per 14 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley