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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.151550
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.30
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.8642070
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.82490
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.751520
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.730
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.82490
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.551490
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.70
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.042800
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.51430
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.25110
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.51550
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.40
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.71840
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1730.63NA5.41271.3NA41999410.45.12.241750
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.470
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.642790
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.361580
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.60
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.831710
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1070.54NA4.631111.08NA3939634.079482.32890
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.531580
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.50
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.041870
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.21370
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.80
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.931230
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.80
Canned Pinto BeansCanned Pinto Beans, Solids1660.68NA3.584.21NA266721NA6291.61860
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1640.67NA3.26770.95NA246600NA5441.51790
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.052860
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.052860
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.061320
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.80
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1540.31NA61441.08NA3579782.754.232.31340
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.50
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.951840
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.981360
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.3100
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.21310
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.63390
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.751950
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.660
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
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.840
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.970
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.361440
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.31450
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.81100
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.10
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
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.733100
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.341810
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.70
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.35310
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
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.70
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.851100
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.31770
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.31800
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.550
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.040
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.472930
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.481820
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.030
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.451600
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans72.50.6NA5.541681.5NA33112566.2711.62.33110
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.481790
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.31800
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.90
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.88650
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.51780
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.470
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.42080
Mung BeansRaw Mung Beans1140.81NA5.831630.89NA31710777.1132.37.820
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.372070
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.50
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.20
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.50
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
Minerals in Top 100 Cereals & Legumes with the lowest Vitamin D content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by least amount of Vitamin D per 300 calories.
Top 5 cereals & legumes with least amount of vitamin d per 300 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley