Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.40
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.97240
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.30
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.70
Pearled BarleyCooked Pearled Barley220.21NA2.6443.70.51NA107185175.951.631370
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.23200
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.30
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.2220
Boiled BuckwheatCooked Buckwheat Groats140.29NA1.61010.8NA1391754.377.941.21500
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.70
Boiled BulgurCooked Bulgur200.15NA1.963.51.2NA79.41351.29.921.131540
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.83180
Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.350
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.70
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.60
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.40
CornstarchCornstarch3.970.099NA0.935.950.11NA25.85.955.56180.1216.50
Cooked CouscousCouscous, cooked160.081NA0.75160.17NA43.711554.69.920.521440
Dry CouscousCouscous, dry47.60.49NA2.1487.31.55NA337329NA201.65170
White Canned HominyHominy, canned, white200.06NA1.2331.80.14NA69.5185.955302.11640
Yellow Canned HominyHominy, canned, yellow200.06NA1.2331.80.14NA69.5185.956852.11640
Cooked MilletMillet, cooked5.950.32NA1.2587.30.54NA1981231.83.971.81420
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.20
Chow MeinChow Mein Chinese Noodles00.25NA12.837.71.15NA19420456.617191.63.140
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles41.70.2403.541.70.72NA17317763.77501.259.80
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked7.940.016NA0.95180.74NA49.669.5NA1190.241450
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.70
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked160.05NA1.033.970.5NA53.657.5NA3190.441350
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry45.60.29NA2.655.60.95NA15932516.536510.8918.30
Cooked Oat BranOat bran, cooked200.13NA1.7579.41.9NA23618315.321.051670
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.17130
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.35170
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.30
Cooked PastaPasta, cooked, unenriched, without added salt140.2NA0.9935.70.64NA11587.352.4211230
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.60
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.970.04NA0.44220.19NA65.547.64.377.940.541140
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.251360
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.55200
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg120.12NA2.2427.80.38NA79.437.7NA1470.731370
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.661230
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.30
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.161420
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.40
Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.9212120
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.80
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.60
Cooked Rice NoodlesRice noodles, cooked7.940.075NA0.285.950.23NA39.77.948.9337.70.51460
Dry Rice NoodlesRice noodles, dry35.70.15NA1.4240.99NA30459.5303611.4723.60
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5.950.21NA1.177.41.93NA20417111.57.941.41390
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.40
Cooked Brown RiceCooked Medium-grain Brown Rice200.16NA1.0587.32.18NA153157NA21.231450
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.50
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3.970.097NA0.289.920.52NA1620119.920.811520
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.80
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked37.70.14NA3.6180.7NA10911118.53.970.731400
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1410.56NA6.653.62.05NA30434539.53.972.0219.60
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked37.70.14NA0.48180.7NA10911118.53.970.731400
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1410.56NA1.4753.62.05NA30434539.53.972.0219.60
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared160.073NA3.59.920.68NA73.4189.537.940.971400
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked200.1481.62.4240.94NA85.369.51520.971360
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.16230
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.16230
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt200.14NA0.4240.94NA85.369.51520.971360
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5.950.075NA0.425.80.75NA73.457.5NA00.831360
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5.950.075NA2.9625.80.75NA73.457.51500.831360
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.60
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.60
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched20.14NA0.4160.71NA65.551.6NA00.791360
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked20.14NA2.9160.71NA65.551.61500.791360
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.40
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.40
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.30
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.60
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.80
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.26210
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.1250
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.1250
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.60
Cooked Spinach SpaghettiSpaghetti, spinach, cooked59.50.41NA2.061233NA2141154427.82.141350
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.60
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.51320
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.5220
Tapioca PearlsDry Tapioca Pearls39.70.04NA3.1420.22NA14221.620.24220
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.21490
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.85210
SeitanVital wheat gluten2820.36NA10.349.6NANA51619878.857.51.716.30
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.60
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour29.80.29NA9.243.71.355521421267.33.971.423.70
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.70
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.30
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.4220
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.70
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.30
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.6190
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.651290
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.70
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.27950
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.661470
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.40
Minerals in Top 100 Cereals with the lowest Vitamin B12 content per 7 oz
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Vitamin B12 per 7 ounces.
Top 5 cereals with least amount of vitamin b12 per 7 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley