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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.92590
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.40
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.673460
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1921.05NA10.41921.3NA59316927.1421102.974160
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt2121.03NA111881.26NA58516654.611.52.922530
Black Turtle BeansRaw Black Turtle Beans2361.47NA132361.47NA64922124.713.33.2416.20
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1921.05NA10.41921.3NA59316927.147582.974160
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.242490
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.35160
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.064670
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.22380
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.50
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2440.45NA4.22171.5NA39514344.6523.32.52580
French BeansRaw French Beans2710.64NA4.962741.75NA44319181926.22.7715.70
Canned Great Northern BeansBeans, great northern, mature seeds, canned2320.7NA6.92241.8NA59615391816232.853070
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.732920
Great Northern BeansRaw Great Northern Beans2581.23NA8.072792.1NA65920461920.63.415.80
Canned Kidney BeansCanned All Types Kidney Beans2020.8NA6.961611NA53614115.3617622.744650
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.942640
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.60
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids2401.17NA6.21201.58NA4881033NA8603.062850
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.834810
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.22640
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.40
Canned Navy BeansBeans, navy, mature seeds, canned2080.92NA8.22081.66NA593127425.714873.43120
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.682280
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.4180
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1740.91NA7.72181.84NA55417054.76.73.222050
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.70
Canned Pinto BeansCanned Pinto Beans, Solids2761.14NA5.831401.68NA4431202NA10482.683100
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids2741.1NA5.431281.6NA4101000NA9062.522990
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids2870.99NA8.962011.94NA5611683NA16343.44770
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt2870.99NA8.962011.94NA561168322.68903.44770
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1610.777.77.31751.6NA514152421.73.53.432200
Pinto BeansRaw Pinto Beans1631.3NA7.32541.65NA592200740.217.33.316.30
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.842230
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.40
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.93070
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.962270
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.5170
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.72190
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.375660
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.63250
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.6160
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
Carob flourCarob flour7841.3NA6.621221.14NA178186312792.078.060
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.30
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.272400
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.142420
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.661840
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.65100
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
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.555170
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.563020
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.80
FalafelHome prepared Falafel810.39NA5.141231.04NA2888781.54412.25520
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.35730
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.35730
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.041210
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.081830
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA51314401230122950
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.473000
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.03110
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.70
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.14880
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.133030
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.2150
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.12660
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.9180
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.82990
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.823000
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.50
MisoMiso1441.06NA6.31212.17NA40253017.794146.461090
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt130.7NA13.44442.25NA64112991242.72.522960
MothbeansRaw Mothbeans2191NA165552.65NA71317361243.72.8140
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.5243460
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.86130
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.953450
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.9160
NattoNatto5141.6NA20.42733.62NA41217272116.67.21300
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.60.12NA3.14.270.14NA45.614.211.314.20.58190
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
Minerals in Top 100 Cereals & Legumes with the lowest Vitamin D content per 500 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 500 calories.
Top 5 cereals & legumes with least amount of vitamin d per 500 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley