RiceRaw Regular Long-grain White Rice38.40.3NA1.134.21.58815815820.76.851.516
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
Dry Rice NoodlesRice noodles, dry24.70.11NA0.9616.50.68NA21041.220.7250116.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes120.32NA1.66561.05NA11039617.73130.7817
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched11.50.15NA0.77501.45NA142112NA01.6264
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
HazelnutsNuts, hazelnuts or filberts911.37NA3.741304.9NA2315411.901.954.23
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)9.90.58NA279.22NA146574NA29.71.46177
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)16.70.57NA3.4542.41.98NA185492NA6.061.4581.7
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried400.81NA3.151893.6NA2131000NA6.91.9412.3
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.34
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.50.15NA6.0648.61.53NA150119211.41.618
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts951.35NA3.41344.3NA2405843.1701.931.95
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted39.70.81NA3.141883.57NA213998NA8.371.9584
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)45.70.57NA8.381171.95NA244558NA331.42185
Roasted PistachiosDry Roasted Pistachio Nuts941.13NA3.52951.1NA4108808.745.242.051.6
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.03
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3.850.28NA0.7730.81.37NA127100NA01.54264
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled86.70.88NA3.241001.6NA1861343NA500.4712
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.20.29NA5.9321.45NA133106211.41.5418.6
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.82
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
Peeled European ChestnutsPeeled Raw European Chestnuts48.51.07NA2.476.50.86NA971235NA5.11.25133
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts48.70.4NA1.85822.1NA1382538.152.80.91.12
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked77.20.28NA7.3636.61.44NA224228388.131.5286
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.5278
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.25207
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry32.30.2NA1.8539.30.67NA11223011.725840.6313
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.3
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Roasted European ChestnutsNuts, chestnuts, european, roasted591.03NA1.8667.32.4NA21812082.454.11.1682.6
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked77.20.28NA0.9836.61.44NA224228388.131.5286
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.73
Dried BeechnutsNuts, beechnuts, dried0.870.58NA2.1401.16NA0883NA330.315.73
Enriched SemolinaSemolina, enriched23.60.26NA6.0665.30.86NA1892581241.41.4617.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Dried PilinutsNuts, pilinuts, dried1010.67NA2.452101.6NA400353NA2.12.071.93
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.98284
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Dry CouscousCouscous, dry320.33NA1.4458.51.04NA226221NA13.31.111.4
Wheat FlourUnenriched All-purpose White Wheat Flour20.60.2NA1.630.20.9458.514814746.62.750.9616.4
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262
Tapioca PearlsDry Tapioca Pearls280.028NA2.21.40.15NA9.7815.41.11.40.1715.3
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted871.8NA5.221595.14NA2311062NA47.33.56124
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched38.40.3NA5.934.21.5NA15815820.76.851.516
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4
Dried CoconutDried Coconut Meat19.70.6NA2.5682.08NA15641114281.522.27
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.1511
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.3573
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt38.50.27NA0.77461.8NA165135293.851.9263
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.4
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
Minerals in Cereals & Nuts sorted by name per 500 kcal
In the above table you can find and compare the amount of minerals per 500 calories in all cereals & nuts , sorted by Name.