Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.130
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.50
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.820
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.3580
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.321680
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.60
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.530
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.8100
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.171322470
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.30
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.062810
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.90
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.30
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.070
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.520
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.50
CornstarchCornstarch1.570.039NA0.372.360.042NA10.22.362.27.10.0476.550
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.71940
Dry CouscousCouscous, dry190.2NA0.86350.62NA136132NA7.980.666.830
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.383440
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.383440
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.31800
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.90
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.5210
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.840
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.362210
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.140
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.51560
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry19.40.12NA1.123.60.4NA67.4138715510.387.760
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.986300
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.880
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.350
OatsOats41.60.48NA3.641373.812340333119.61.543.066.340
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.971180
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.1480
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.350.034NA0.3718.40.16NA55.340.23.76.70.45970
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.51630
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.40
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.91670
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.71240
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.5370
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.731790
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.53110
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.80
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.90
Rice FlourUnenriched White Rice Flour8.20.11NA0.2928.70.9837.380.362.312.400.669.750
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.692050
Dry Rice NoodlesRice noodles, dry150.064NA0.589.90.41NA12624.712.41500.619.80
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.731710
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.650
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.661950
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.30
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.272370
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked8.90.14NA1.318.60.79NA57.662.412.25.680.978.50
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked46.30.17NA4.4220.86NA13413722.74.880.91720
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry570.23NA2.6721.70.83NA123140161.60.827.90
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked46.30.17NA0.59220.86NA13413722.74.880.91720
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry570.23NA0.5921.70.83NA123140161.60.827.90
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.21700
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.131580
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched230.18NA3.5420.50.89NA959512.44.10.99.550
RiceRaw Regular Long-grain White Rice230.18NA0.6620.50.8952.8959512.44.10.99.550
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt230.16NA0.4627.71.1NA9980.817.32.31.131580
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched6.920.088NA0.46300.87NA85.467NA00.971580
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked6.920.088NA3.44300.87NA85.46717.300.971580
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7.50.092NA3.63290.92NA9071.712.60.830.9710.70
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7.50.092NA0.67290.92NA9071.7NA0.830.9710.70
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched2.30.17NA0.4618.50.82NA7660NA00.921580
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked2.30.17NA3.3718.50.82NA766017.300.921580
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked2.50.18NA3.5419.30.87NA79.663.712.70.840.92110
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched2.50.18NA0.6719.30.87NA79.663.7NA0.840.92110
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.920
Light Rye FlourRye flour, light110.18NA0.76270.98NA10918814.81.71.19.580
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.430
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.40
Enriched SemolinaSemolina, enriched140.16NA3.63390.52NA11315574.50.830.8810.60
SemolinaSemolina, unenriched140.16NA1.03390.52NA113155NA0.830.8810.60
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.30
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.51570
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.730
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.951570
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.80
Tapioca PearlsDry Tapioca Pearls16.80.017NA1.320.840.092NA5.879.20.670.840.19.20
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.32230
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.40
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.650
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.70
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour12.40.12NA3.82180.56238988281.650.589.820
Wheat FlourUnenriched All-purpose White Wheat Flour12.40.12NA0.96180.56358988281.650.589.820
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.480
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.270
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.70
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.60
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.40
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.21480
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.20
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.30
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.942200
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.520
Minerals in Top 100 Cereals with the lowest Vitamin B12 content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Vitamin B12 per 300 calories.
Top 5 cereals with least amount of vitamin b12 per 300 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley