Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.25611
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.25611
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.0318110.3
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.4314710.3
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.710.2
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.163349.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.271459.04
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.154299.02
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.872988.62
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles120.0701120.21NA5051.218.52180.362.848.6
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.448.23
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.258.1
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.41418
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.7421097.8
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.27.8
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.737.56
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.897.47
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.537.2
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.577.1
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.587.06
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.86.8
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.746.68
TempehTempeh1730.88NA4.21272.03NA4166440141.8936.33
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.795.76
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.23195.65
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.934.97
Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.274.4
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.4923.87
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.88653.76
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.851103.45
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.674893.24
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.883.23
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.941372.97
Tofu YogurtTofu yogurt3770.24NA3.4128NANA12115041.51120.992472.88
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.72.83
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.64082.8
OkaraOkara3160.79NA5.131031.6NA2378414235.52.23222.63
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.731792.44
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.986302.43
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.53112.43
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.352.37
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.972.23
Chow MeinChow Mein Chinese Noodles00.079NA4.1120.37NA62.465.6185520.5212.2
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.132.2
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.12.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.81102.04
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.31452
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.361442
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.82
OatsOats41.60.48NA3.641373.812340333119.61.543.066.341.87
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.521.72
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.383441.6
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.383441.6
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.91.6
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.481791.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.071.4
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.31.36
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.924031.32
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.51.3
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.31801.2
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.932591.2
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.571.1
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg14.50.15NA2.73340.47NA9746NA1790.91671.1
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.71241.1
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.81.06
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.11151.03
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.480.96
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.5370.91
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.731710.87
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.3580.85
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.530.84
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.920.83
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.70.82
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.30.8
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.650.79
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.90.79
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.8100.79
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.20.77
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.40.76
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.30.76
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.661950.76
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.40.75
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.51630.75
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.550.74
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.330.72
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.820.71
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.20.71
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.160.71
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.260.68
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.30.66
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.60.66
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.21NA1.651450.5NA47022354341001.153400.64
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.31770.63
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.40.63
SeitanVital wheat gluten1150.15NA4.220.3NANA211813223.50.696.650.62
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.50.6
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.40.58
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.733100.58
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.171322470.57
Cooked PastaPasta, cooked, unenriched, without added salt13.30.19NA0.95340.61NA11083.5501.90.971180.56
Minerals in Top 100 Cereals & Legumes with the highest Omega 6 content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Omega 6 per 300 calories.
Top 5 cereals & legumes with most amount of omega 6 per 300 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus