Wild RiceRaw Wild Rice2105.24NA19.6177013.3NA43304270287059.677.6
Cooked Wild RiceWild rice, cooked301.2NA63202.82NA820101083013.4739
Wheat SproutsSprouted Wheat2802.6NA21.482018.6NA2000169042516016.5478
Soft White WheatWheat, soft white3404.26NA53.790034NA40204350NA2034.6104
Cooked KamutCooked Khorasan Wheat902.07NA17.648010.3NA147016403198018.4652
Hard white WheatWheat, hard white3203.63NA45.693038.2NA35504320NA2033.396
Hard Red Spring WheatWheat, hard red spring2504.1NA36124040.6NA332034007072028128
Durum WheatWheat, durum3405.53NA35.2144030NA508043108942041.6109
Wheat GermCrude Wheat Germ3907.96NA62.62390133NA84208920792120123111
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3304.75NA37117034NA323039401273029.6124
Whole Wheat FlourWhole-grain Wheat Flour3404.1NA36137040.7585357036306182026107
Wheat FlourUnenriched All-purpose White Wheat Flour1501.44NA11.72206.8242610801070339207119
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1501.44NA46.42206.8227710801070339207119
Wheat BranCrude Wheat Bran73010NA1066110115NA10130118207762072.799
SeitanVital wheat gluten14201.82NA52250NANA260010003972908.582
TriticaleTriticale3704.57NA25.7130032NA35803320NA5034.5105
TeffRaw Teff18008.1NA76.3184092NA429042704412036.388.2
Cooked TeffTeff, cooked4902.26NA20.550028.6NA12001070NA8011749
Tapioca PearlsDry Tapioca Pearls2000.2NA16101.1NA701108101.2110
Raw SpeltUncooked Spelt2705.1NA44.4136030919401038801178032.8110
Cooked SpeltSpelt, cooked1002.15NA16.749011NA15001430405012.5666
Spinach Spaghetti Dry Spinach Spaghetti 5805NA21.3174026.5NA3320376063536027.683.4
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3002.05NA10.462015NA108058022114011681
SorghumSorghum Grain1302.84NA33.6165016NA289036301222016.7124
Whole Sorghum FlourWhole-grain Sorghum Flour1202.53NA31.4123012.6NA278032401223016.3103
SemolinaSemolina, unenriched1701.9NA12.34706.2NA13601860NA1010.5127
Enriched SemolinaSemolina, enriched1701.9NA43.64706.2NA136018608941010.5127
Watermelon Seed KernelsDried Watermelon Seed Kernels5406.86NA72.8515016NA75506480NA99010250.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt57018.3NA68129021NA115804910NA305310
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt70018.3NA38129021NA115508500793305312
Sunflower SeedsDried Sunflower Seed Kernels78018NA52.5325019.5NA66006450530905047.3
Sunflower Seed ButterSunflower Seed Butter no Salt64016NA41.2311020.7NA66605760104430496.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds989024.7NA148356025NA6380475034411071.633
Whole Sesame SeedsDried Whole Sesame Seeds975041NA146351024.6NA6290468034411077.547
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels131014.6NA77.8346014.3NA7740406034439010250
Sesame Seed KernelsDried Hulled Sesame Seed Kernels60014NA63.6345014.4NA6670370034447067.337.5
Sesame FlourHigh fat Sesame Flour159015NA152361015NA80704230NA4101079
TahiniSesame Butter from Roasted Kernels426016NA89.595014.6NA73204140344115046.230.5
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5506.9NA3326204.96NA9209190NA18010345
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52012.8NA80.7550045NA1174078809418076.420.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels46013.4NA88.2592045.4NA12330809094707852.3
Lotus SeedsRaw Lotus Seeds4400.94NA9.55606.2NA16803670NA102.8770
Hemp SeedsHulled Hemp Seeds70016NA79.5700076NA1650012000258509949.6
FlaxseedSeeds, flaxseed255012NA57.3392025NA6420813025430043.469.6
ChiaDried Chia Seeds63109.24NA77.2335027.2NA8600407055216045.858
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted86013.2NA96201.63NA175010820NA28010.3497
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled61010.7NA65001.32NA12408750NA2308.3593
RyeRye grain2403.67NA26.3110025.8NA332051001392026.5106
Medium Rye flourRye flour, medium2403.3NA25.463024NA225037401442021.7110
Light Rye FlourRye flour, light1302.13NA9.132011.6NA130022401762013.3114
Dark Rye FlourRye flour, dark3705.6NA49.7160060.6NA499071701802050.4108
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant500.48NA3.9504.5NA330200NA506.8625
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched302.1NA823010.4NA950760NA1011133
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked302.1NA42.323010.4NA9507601511011133
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked100.72NA14.6803.57NA3302607504685
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched100.72NA2803.57NA330260NA04685
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched901.1NA835011NA1080860NA1011.6129
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched901.1NA43.635011NA10808601511011.6129
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked300.38NA151303.77NA3702907504.2686
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched300.38NA21303.77NA370290NA04.2686
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt1000.69NA21204.7NA43035075104.9684
RiceRaw Regular Long-grain White Rice2802.2NA825011642115011501515011116
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched2802.2NA4325011NA115011501515011116
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked1000.69411121204.7NA43035075104.9684
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared800.37NA17.7503.43NA3709048404.9703
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry7102.84NA7.427010.4NA15301740199201099
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked1900.7NA2.4903.54NA55056093203.7704
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry7102.84NA33.327010.4NA15301740199201099
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked1900.7NA18903.54NA55056093203.7704
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1101.7NA162309.74NA7107701517012105
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked200.49NA1.4502.62NA8010056504.1766
Brown RiceRaw Medium-grain Brown Rice3302.77NA18143037.4NA26402680NA4020124
Cooked Brown RiceCooked Medium-grain Brown Rice1000.81NA5.344011NA770790NA106.2730
Long-grain Brown RiceRaw Long-grain Brown Rice903.02NA13116028.5639311025001715021.3118
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked301.06NA5.63909.74NA103086058407.1703
Dry Rice NoodlesRice noodles, dry1800.78NA71205NA153030015118207.4119
Cooked Rice NoodlesRice noodles, cooked400.38NA1.4301.14NA20040451902.5738
Rice FlourUnenriched White Rice Flour1001.3NA3.53501245598076015108119
Brown Rice FlourRice flour, brown1102.3NA2011204056233702890978024.5120
Rice BranCrude Rice Bran5707.3NA1857810142NA16770148501565060.461.3
Raw QuinoaQuinoa, uncooked4705.9NA45.7197020.3NA45705630855031133
Cooked QuinoaQuinoa, cooked1701.92NA156406.3NA15201720287011716
Whole Wheat PastaDry Whole-Wheat Pasta2904.97NA36.2128030NA343043407766029.782
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1302.25NA1754013.2NA12709603634013.4618
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 2704.26NA33.3104022.4NA287036606941102488.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1202NA16.545010.3NA11007703426011607
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg600.6NA11.31401.93NA400190NA7403.7689
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry402.02NA9.311904.83NA25302940793018100
Cooked Corn PastaCooked Corn Gluten-free Pasta100.64NA2.53601.53NA7603102806.3683
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour200.2NA2.21100.94NA33024022402.7577
Dry PastaDry Unenriched Pasta2102.9NA135309.17NA18902230632601499
Cooked PastaPasta, cooked, unenriched, without added salt701NA51803.22NA580440264105.1621
OatsOats5406.26NA47.21770491600523042902542039.782.2
Oat FlourPartially Debranned Oat Flour5504.37NA40144040NA452037103401903285.5
Oat BranRaw Oat Bran5804.03NA54235056.3NA73405660452403165.5
Cooked Oat BranOat bran, cooked1000.66NA8.84009.64NA119092077105.3840
Glazed WalnutsNuts, walnuts, glazed710NANA13NANANANA2320NA4460NA62.8
WalnutsEnglish Walnuts98016NA291580342103460441049203140.7
Pistachio NutsRaw Pistachio Nuts1050133439.2121012NA49001025070102243.7
Roasted PistachiosDry Roasted Pistachio Nuts107013NA40.3109012.4NA4690100701006023.418.5
Minerals in Cereals & Nuts sorted by name per 1 kg
In the above table you can find and compare the amount of minerals per 1 kilogram in all cereals & nuts , sorted by Name.