Wild RiceRaw Wild Rice952.38NA8.98036.03NA1964193712.731.82735
Cooked Wild RiceWild rice, cooked13.60.55NA2.721451.28NA3724583.6313.66.08335
Wheat SproutsSprouted Wheat1271.2NA9.73728.43NA90776719372.67.5217
Soft White WheatWheat, soft white1541.93NA24.440815.4NA18231973NA9.0715.747.3
Cooked KamutCooked Khorasan Wheat410.94NA82184.67NA66774414536.38.35296
Hard white WheatWheat, hard white1451.65NA20.742217.3NA16101960NA9.071543.4
Hard Red Spring WheatWheat, hard red spring1131.86NA16.356218.4NA150615423219.0712.658
Durum WheatWheat, durum1542.5NA1665313.7NA230419554069.071949.6
Wheat GermCrude Wheat Germ1773.6NA28.4108460.3NA3819404635954.455.750.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.3
Whole Wheat FlourWhole-grain Wheat Flour1541.86NA16.362118.4265161916472809.0711.848.7
Wheat FlourUnenriched All-purpose White Wheat Flour680.65NA5.31003.11934904851549.073.1854
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour680.65NA211003.11264904851549.073.1854
Wheat BranCrude Wheat Bran3314.53NA48277152NA459553613529.073345
SeitanVital wheat gluten6440.83NA23.6113NANA11794541801323.8637
TriticaleTriticale1682.07NA11.759014.6NA16241506NA22.715.647.7
TeffRaw Teff8163.67NA34.683542NA194619372054.416.540
Cooked TeffTeff, cooked2221.03NA9.322713NA544485NA36.35.03340
Tapioca PearlsDry Tapioca Pearls910.091NA7.174.540.5NA31.8503.634.540.5450
Raw SpeltUncooked Spelt1222.3NA2061713.5417181917605336.31550
Cooked SpeltSpelt, cooked45.40.98NA7.572224.95NA6806491822.75.67302
Spinach Spaghetti Dry Spinach Spaghetti 2632.26NA9.6678912NA1506170628816312.538
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1360.93NA4.72816.82NA49026310063.54.9309
SorghumSorghum Grain591.3NA15.27487.3NA1311164755.39.077.5756.2
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.5
SemolinaSemolina, unenriched770.86NA5.582132.8NA617844NA4.544.7657.5
Enriched SemolinaSemolina, enriched770.86NA19.82132.8NA6178444064.544.7657.5
Watermelon Seed KernelsDried Watermelon Seed Kernels2453.1NA3323367.32NA34252939NA44946.423
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2598.3NA315859.6NA52532227NA13.6244.54
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt3188.3NA17.25859.57NA5239385636013.6245.44
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.5
Sunflower Seed ButterSunflower Seed Butter no Salt2907.24NA18.714119.4NA3021261347413.6222.8
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.515
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.517
Sesame FlourHigh fat Sesame Flour7216.9NA6916376.75NA36601919NA18648.44.1
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA332018781565222114
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2493.13NA1511882.25NA4174169NA81.646.720.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2365.8NA36.6249520.4NA5325357442.681.634.79.2
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.7
Lotus SeedsRaw Lotus Seeds2000.43NA4.32542.8NA7621665NA4.541.27349
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.5
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3906NA4.12810.74NA7944908NA1274.67225
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2774.85NA2.722270.6NA5623969NA1043.76269
RyeRye grain1091.66NA1249911.7NA15062313639.071248
Medium Rye flourRye flour, medium1091.5NA11.528611NA1021169665.39.079.8449.8
Light Rye FlourRye flour, light590.97NA4.131455.27NA5901016809.076.0351.7
Dark Rye FlourRye flour, dark1682.54NA22.572627.5NA2263325281.69.072348.8
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant22.70.22NA1.7722.72.03NA15091NA22.73.1283
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched13.60.95NA3.631044.7NA431345NA4.54560.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked13.60.95NA191044.7NA43134568.54.54560.3
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked4.540.33NA6.6236.31.6NA1501183401.8311
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched4.540.33NA0.9136.31.6NA150118NA01.8311
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched410.5NA3.631595NA490390NA4.545.2658.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched410.5NA19.81595NA49039068.54.545.2658.5
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13.60.17NA6.76591.7NA1681323401.9311
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched13.60.17NA0.91591.7NA168132NA01.9311
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt45.40.31NA0.9154.42.14NA195159344.542.22310
RiceRaw Regular Long-grain White Rice1271NA3.631134.9429152252268.522.74.9452.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1271NA19.51134.94NA52252268.522.74.9452.7
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked45.40.311865.4454.42.14NA195159344.542.22310
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared36.30.17NA8.0322.71.56NA1684121.8182.22319
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry3221.3NA3.361224.7NA694789909.074.6344.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked860.32NA1.1411.6NA249254429.071.68319
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry3221.3NA151224.7NA694789909.074.6344.7
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked860.32NA8.2411.6NA249254429.071.68319
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked500.78NA7.261044.4NA32234968.531.85.4447.4
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked9.070.22NA0.6422.71.2NA36.345.425.422.71.86348
Brown RiceRaw Medium-grain Brown Rice1501.26NA8.1664917NA11971216NA189.1656
Cooked Brown RiceCooked Medium-grain Brown Rice45.40.37NA2.42004.98NA349358NA4.542.8331
Long-grain Brown RiceRaw Long-grain Brown Rice411.37NA5.85526132901411113477.622.79.6653.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked13.60.48NA2.541774.4NA46739026.3183.22319
Dry Rice NoodlesRice noodles, dry81.60.35NA3.1854.42.26NA69413668.58263.3654
Cooked Rice NoodlesRice noodles, cooked180.17NA0.6413.60.52NA911820.4861.13335
Rice FlourUnenriched White Rice Flour45.40.59NA1.61595.4420644534568.503.6354
Brown Rice FlourRice flour, brown501.04NA950818.2255152913114436.31154.3
Rice BranCrude Rice Bran2593.3NA84354364.5NA7607673670.822.727.428
Raw QuinoaQuinoa, uncooked2132.68NA20.78949.22NA2073255438.622.71460.2
Cooked QuinoaQuinoa, cooked770.87NA6.762902.86NA68978012.731.84.94325
Whole Wheat PastaDry Whole-Wheat Pasta1322.25NA16.458113.5NA1556196935227.213.537.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked591.02NA7.82456NA576435165186.08280
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1221.93NA1547210NA13021660315501140
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina54.40.9NA7.52044.7NA49934915527.25.1275
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg27.20.27NA5.1363.50.88NA18186NA3361.68312
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.92NA4.25402.2NA114813343613.68.145.4
Cooked Corn PastaCooked Corn Gluten-free Pasta4.540.29NA1.131630.69NA34514112.702.86310
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour9.070.091NA1500.43NA1501099.98181.22262
Dry PastaDry Unenriched Pasta951.3NA5.92404.16NA857101228727.26.445
Cooked PastaPasta, cooked, unenriched, without added salt31.80.45NA2.2781.61.46NA2632001204.542.3282
OatsOats2452.84NA21.480322.3726237219461159.071837.3
Oat FlourPartially Debranned Oat Flour2492NA1865318.2NA205016831548614.538.8
Oat BranRaw Oat Bran2631.83NA24.5106625.5NA33292567205181429.7
Cooked Oat BranOat bran, cooked45.40.3NA41814.37NA540417354.542.4381
Glazed WalnutsNuts, walnuts, glazed322NANA5.85NANANANA1052NA2023NA28.5
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.5
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.9820
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.4
Minerals in Cereals & Nuts sorted by name per 1 lb
In the above table you can find and compare the amount of minerals per 1 pound in all cereals & nuts , sorted by Name.