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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt55.60.59NA3.971031.14NA33310562.4163.51320
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.70
Canned Baked BeansCanned Baked Beans no Salt990.41NA0.5863.5NANA2065878.9322.781440
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned69.50.38NA3.7769.50.46NA2146112.587621.071500
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1090.53NA5.66970.65NA3028592.45.951.51300
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.37220
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium69.50.38NA3.7769.50.46NA2146112.582741.071500
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt53.60.41NA4.171390.88NA2787042.422.221300
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.24220
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned67.50.28NA3.0863.50.4NA1715166.156591.671540
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt990.46NA4.15990.73NA2687682.5822.261280
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.60
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1250.23NA2.141110.76NA2027342.4121.271320
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.40
Canned Great Northern BeansBeans, great northern, mature seeds, canned1050.32NA3.11010.81NA2706978.147341.31390
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1350.49NA4.23991.03NA3277768.143.971.751370
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.20
Canned Kidney BeansCanned All Types Kidney Beans67.50.27NA2.3253.60.33NA1794701.85870.911550
Boiled Kidney BeansBoiled All Types Kidney Beans69.50.43NA4.483.30.85NA2748042.2221330
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.30
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1150.56NA2.9857.50.76NA234496NA4131.471370
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids57.50.29NA2.559.50.58NA2105162.25081.231550
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt55.60.48NA5.8389.30.95NA2828002.43.972.121330
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.30
Canned Navy BeansBeans, navy, mature seeds, canned930.41NA3.67930.74NA26657211.56671.531400
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1370.424.374.71051.05NA2867725.7502.041270
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.24240
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1030.54NA4.561291.1NA32710082.783.971.91210
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.06200
Canned Pinto BeansCanned Pinto Beans, Solids1250.51NA2.6463.50.76NA200544NA4741.21400
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1270.52NA2.5259.50.73NA191464NA4211.171390
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids930.32NA2.965.50.63NA183548NA5321.11550
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt930.32NA2.965.50.63NA1835487.342901.11550
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt910.434.374.15990.9NA29286512.321.941250
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.50
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1450.3NA5.641351NA3359192.583.972.161250
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.20
Canned White BeansBeans, white, mature seeds, canned1450.46NA5.931011.02NA1819013.186752.221390
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.741250
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.50
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1230.37NA4.921470.9NA3636452.589.922.11250
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned51.60.22NA263.50.57NA1574803.578991.231590
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt71.40.51NA2.9885.30.84NA2485325.169.9221420
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.80
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
Carob flourCarob flour6911.13NA5.831071NA157164110.569.51.837.10
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.40
Canned Chickpeas Canned Chickpeas , Solids89.30.5NA2.1251.61.68NA1692506.154881.251320
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids85.30.5NA1.9447.61.6NA1592166.154211.171330
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.041190
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.20
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
Canned CowpeasCanned Common Cowpeas39.70.23NA1.9255.60.56NA1393414.565811.41580
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt47.60.53NA51050.94NA3105524.967.942.561390
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.70
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.70
White Canned HominyHominy, canned, white200.06NA1.2331.80.14NA69.5185.955302.11640
Yellow Canned HominyHominy, canned, yellow200.06NA1.2331.80.14NA69.5185.956852.11640
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.861140
HummusHome Prepared Hummus970.44NA3.157.51.13NA2183434.764802.161290
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt79.40.68NA9.11630.96NA2386695.56145.661370
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.521380
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.50
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.40
Canned Large Lima BeansLima beans, large, mature seeds, canned41.70.36NA3.677.40.72NA1474378.936671.31530
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt33.70.474.374.7485.31.02NA22010088.933.971.91380
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.6200
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt57.50.43NA4.761051.16NA2527969.725.952.041330
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.16240
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1010.46NA2.41071.34NA2544865.167.942.741410
Cooked MilletMillet, cooked5.950.32NA1.2587.30.54NA1981231.83.971.81420
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.20
MisoMiso1130.83NA4.94951.7NA3164171473985.185.40
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5.950.33NA6.232061.05NA2986035.56201.171370
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.20
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt53.60.31NA2.78950.59NA1965284.963.971.671440
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.3180
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.28NA3.471250.82NA3104584.96141.651440
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.40
NattoNatto4311.32NA172283.03NA345144717.51461090
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated49.60.16NA4.35.950.2NA63.52015.7200.8126.60
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
Minerals in Top 100 Cereals & Legumes with the lowest Vitamin D content per 7 oz
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 7 ounces.
Top 5 cereals & legumes with least amount of vitamin d per 7 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley