Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Cooked Wild RiceWild rice, cooked4.250.17NA0.8545.40.4NA1161431.134.251.9105
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Cooked KamutCooked Khorasan Wheat12.80.29NA2.5681.46NA20823245.211.32.692
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour21.30.2NA6.58310.9739.3153152482.830.9917
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.6
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.915
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Cooked TeffTeff, cooked69.50.32NA2.9714.05NA170152NA11.31.57106
Tapioca PearlsDry Tapioca Pearls28.30.028NA2.241.40.16NA9.9215.61.131.40.1715.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Cooked SpeltSpelt, cooked140.3NA2.3769.51.55NA2132035.677.11.7794
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.912
Cooked Spinach SpaghettiSpaghetti, spinach, cooked42.50.29NA1.47882.13NA15382.231.3201.5397
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt80.82.6NA9.651833NA1641696NA4.257.51.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
Sunflower Seed ButterSunflower Seed Butter no Salt912.26NA5.844412.94NA9448161484.256.930.88
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1862.07NA114902.02NA109757548.855.314.57.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels852NA94892.04NA94552448.866.69.545.3
Sesame FlourHigh fat Sesame Flour2252.15NA21.55122.1NA1144600NA58151.28
TahiniSesame Butter from Roasted Kernels6042.3NA12.71352.06NA103858748.81636.554.32
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Lotus SeedsRaw Lotus Seeds62.40.13NA1.3579.40.88NA238520NA1.40.4109
Hemp SeedsHulled Hemp Seeds992.27NA11.399210.8NA2339170136.67.1147.03
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1221.87NA1.28880.23NA2481534NA39.71.4670.4
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled86.51.5NA0.85710.19NA1761240NA32.61.1884
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant7.10.068NA0.557.10.64NA46.828.3NA7.10.9688.6
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.250.3NA1.1332.61.47NA135108NA1.41.5619
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked1.40.1NA2.0711.30.51NA46.83710.600.5797
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched1.40.1NA0.2811.30.51NA46.837NA00.5797
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.80.16NA1.1349.61.56NA153122NA1.41.6418.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.80.16NA6.249.61.56NA15312221.41.41.6418.3
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked4.250.054NA2.118.40.53NA52.44110.600.697
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched4.250.054NA0.2818.40.53NA52.441NA00.697
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt140.098NA0.28170.67NA6149.610.61.40.6997
RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked140.09858.31.7170.67NA6149.610.61.40.6997
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared11.30.052NA2.57.10.49NA52.412.86.85.670.69100
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1010.4NA1.0538.31.47NA21724728.22.831.4514
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked270.099NA0.3412.80.5NA7879.4132.830.52100
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1010.4NA4.7238.31.47NA21724728.22.831.4514
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked270.099NA2.5712.80.5NA7879.4132.830.52100
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.830.069NA0.27.10.37NA11.3147.947.10.58109
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
Cooked Brown RiceCooked Medium-grain Brown Rice140.11NA0.7562.41.55NA109112NA1.40.88103
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4.250.15NA0.7955.31.4NA1461228.225.671100
Dry Rice NoodlesRice noodles, dry25.50.11NA0.99170.71NA21742.521.42581.0517
Cooked Rice NoodlesRice noodles, cooked5.670.054NA0.24.250.16NA28.35.676.38270.35105
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.55102
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.6
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina170.28NA2.3463.81.46NA15610948.58.51.686
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg8.50.085NA1.6200.27NA56.727NA1050.5298
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.5414
Cooked Corn PastaCooked Corn Gluten-free Pasta1.40.091NA0.35510.22NA108443.9700.8997
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2.830.028NA0.3115.60.13NA46.8343.15.670.3881.7
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.5214
Cooked PastaPasta, cooked, unenriched, without added salt9.920.14NA0.7125.50.46NA82.262.437.41.40.7288
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.5412
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
Cooked Oat BranOat bran, cooked140.094NA1.2556.71.37NA169130111.40.75119
Glazed WalnutsNuts, walnuts, glazed101NANA1.83NANANANA329NA632NA8.9
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62
Minerals in Cereals & Nuts sorted by name per 5 oz
In the above table you can find and compare the amount of minerals per 5 ounces in all cereals & nuts , sorted by Name.