Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.844
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Wheat FlourUnenriched All-purpose White Wheat Flour59.50.57NA4.6487.32.71694294251357.942.7847.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour59.50.57NA18.487.32.71104294251357.942.7847.3
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.5
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297
Tapioca PearlsDry Tapioca Pearls79.40.079NA6.273.970.44NA27.843.73.183.970.4843.6
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA131814922521431133
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1190.81NA4.132465.97NA42923087.755.64.3270
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
SemolinaSemolina, unenriched67.50.75NA4.91872.46NA540738NA3.974.1750.3
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.3
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.46
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.620
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.57
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.312
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.06
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Lotus SeedsRaw Lotus Seeds1750.37NA3.772222.46NA6671457NA3.971.1306
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.1197
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.3235
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.2
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.7
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant200.19NA1.55201.78NA13179.4NA202.7248
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched120.83NA3.18914.1NA377302NA3.974.3752.7
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked120.83NA16.8914.1NA377302603.974.3752.7
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.970.29NA5.831.81.4NA13110329.801.6272
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.970.29NA0.7931.81.4NA131103NA01.6272
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched35.70.44NA3.181394.37NA429341NA3.974.651
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched35.70.44NA17.31394.37NA429341603.974.651
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked120.15NA5.951.61.5NA14711529.801.67272
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched120.15NA0.7951.61.5NA147115NA01.67272
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt39.70.27NA0.7947.61.87NA17113929.83.971.94272
RiceRaw Regular Long-grain White Rice1110.87NA3.18994.325545645660204.3346
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1110.87NA17994.3NA45645660204.3346
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked39.70.271634.7647.61.87NA17113929.83.971.94272
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared31.80.15NA7.03201.36NA14735.719161.94279
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry2821.13NA2.941074.1NA607691797.944.0539
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked75.40.28NA0.9535.71.4NA218222377.941.47279
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry2821.13NA13.21074.1NA607691797.944.0539
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked75.40.28NA7.235.71.4NA218222377.941.47279
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked43.70.68NA6.35913.87NA2823066027.84.7641.5
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked7.940.19NA0.56201.04NA31.839.722.2201.63304
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279
Dry Rice NoodlesRice noodles, dry71.40.31NA2.7847.61.98NA607119607222.9447.3
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293
Rice FlourUnenriched White Rice Flour39.70.52NA1.41394.761813893026003.1847
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.5
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.3
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.7
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.5335
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.47273
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.7
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.079NA0.8743.70.37NA131958.73161.07229
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.3
Cooked PastaPasta, cooked, unenriched, without added salt27.80.4NA271.41.28NA2301751053.972.02247
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326
Cooked Oat BranOat bran, cooked39.70.26NA3.51593.83NA47236530.63.972.1333
Glazed WalnutsNuts, walnuts, glazed282NANA5.1NANANANA921NA1770NA25
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.34
Minerals in Cereals & Nuts sorted by name per 14 oz
In the above table you can find and compare the amount of minerals per 14 ounces in all cereals & nuts , sorted by Name.