Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.20
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
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
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.163240
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.823000
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.50
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.613690
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.842590
OatsOats69.40.8NA6.072286.320667255132.62.575.110.60
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.52710
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
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.163420
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
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.70
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.54190
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.922620
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.30
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.53710
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.80
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 40 Whole Cereals with the lowest Vitamin B12 content per 500 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Vitamin B12 per 500 calories.
Top 5 whole cereals with least amount of vitamin b12 per 500 calories are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats