Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.20
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.60
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.40
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.30
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.332800
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.30
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.20
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.60
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.34110
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.5120
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.434680
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.82130
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.50
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.4150
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.20
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.5140
CornstarchCornstarch2.620.066NA0.623.940.07NA173.943.67120.079110
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.163240
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.40
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.35730
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.35730
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.823000
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.50
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.680
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.730
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.613690
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.20
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.842590
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.63130
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.6310500
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.30
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.60
OatsOats69.40.8NA6.072286.320667255132.62.575.110.60
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.61970
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.30
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour5.60.056NA0.6130.70.26NA92676.15110.751610
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.52710
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.5140
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.52780
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.52070
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.70
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.542980
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.2180
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.70
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.50
Rice FlourUnenriched White Rice Flour13.70.18NA0.48481.646213410420.601.116.20
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.163420
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.40
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.92860
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.9160
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.773260
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.8170
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.13950
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked150.23NA2.16311.3NA9610420.49.461.62140
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.52860
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry950.38NA4.45361.4NA20523326.62.671.36130
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.52860
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry950.38NA0.99361.4NA20523326.62.671.36130
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.982840
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.92630
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.5160
RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.5160
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.92630
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.62640
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked11.50.15NA5.73501.45NA1421122901.62640
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.6180
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.50.15NA1.148.61.53NA150119NA1.41.6180
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.850.28NA0.7730.81.37NA127100NA01.542640
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3.850.28NA5.630.81.37NA1271002901.542640
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.60
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.20.29NA1.1321.45NA133106NA1.41.5418.60
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.50
Light Rye FlourRye flour, light18.20.3NA1.27451.63NA18231424.62.81.86160
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.70
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.70
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.60
SemolinaSemolina, unenriched23.60.26NA1.765.30.86NA189258NA1.41.4617.60
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.54190
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.152620
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.20
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.922620
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.30
Tapioca PearlsDry Tapioca Pearls280.028NA2.21.40.15NA9.7815.41.11.40.1715.30
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.53710
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.60
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.15110
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.6317230
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour20.60.2NA6.3730.20.943814814746.62.750.9616.40
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.40
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.80
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.40
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.14160
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.40
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.87140
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.972470
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.30
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.171210
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.633660
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.35110
Minerals in Top 100 Cereals with the lowest Vitamin B12 content per 500 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 500 calories.
Top 5 cereals with least amount of vitamin b12 per 500 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley