Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.66147
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.65129
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour29.80.29NA9.243.71.355521421267.33.971.423.7
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.6
SeitanVital wheat gluten2820.36NA10.349.6NANA51619878.857.51.716.3
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.2149
Tapioca PearlsDry Tapioca Pearls39.70.04NA3.1420.22NA14221.620.2422
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.5132
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.6
Cooked Spinach SpaghettiSpaghetti, spinach, cooked59.50.41NA2.061233NA2141154427.82.14135
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.125
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.125
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1133.64NA13.52564.2NA2298974NA5.9510.52
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.4
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
Sunflower Seed ButterSunflower Seed Butter no Salt1273.17NA8.186174.1NA132211432075.959.71.23
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.55
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2602.9NA15.46872.83NA153680668.377.420.39.92
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.44
Sesame FlourHigh fat Sesame Flour3163NA307162.95NA1601839NA81.4211.8
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.05
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.93
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.03
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Lotus SeedsRaw Lotus Seeds87.30.19NA1.91111.23NA333728NA20.56153
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.84
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1712.62NA1.81230.32NA3472147NA55.62.0499
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.65118
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.920.095NA0.779.920.89NA65.539.7NA9.921.35124
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked20.14NA2.9160.71NA65.551.61500.79136
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched20.14NA0.4160.71NA65.551.6NA00.79136
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5.950.075NA2.9625.80.75NA73.457.51500.83136
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5.950.075NA0.425.80.75NA73.457.5NA00.83136
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt200.14NA0.4240.94NA85.369.51520.97136
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked200.1481.62.4240.94NA85.369.51520.97136
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared160.073NA3.59.920.68NA73.4189.537.940.97140
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1410.56NA1.4753.62.05NA30434539.53.972.0219.6
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked37.70.14NA0.48180.7NA10911118.53.970.73140
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1410.56NA6.653.62.05NA30434539.53.972.0219.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked37.70.14NA3.6180.7NA10911118.53.970.73140
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3.970.097NA0.289.920.52NA1620119.920.81152
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
Cooked Brown RiceCooked Medium-grain Brown Rice200.16NA1.0587.32.18NA153157NA21.23145
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5.950.21NA1.177.41.93NA20417111.57.941.4139
Dry Rice NoodlesRice noodles, dry35.70.15NA1.4240.99NA30459.5303611.4723.6
Cooked Rice NoodlesRice noodles, cooked7.940.075NA0.285.950.23NA39.77.948.9337.70.5146
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8
Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.921212
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.16142
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.66123
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.6
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.22120
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg120.12NA2.2427.80.38NA79.437.7NA1470.73137
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.5520
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.25136
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour3.970.04NA0.44220.19NA65.547.64.377.940.54114
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.6
Cooked PastaPasta, cooked, unenriched, without added salt140.2NA0.9935.70.64NA11587.352.421123
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.3517
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713
Cooked Oat BranOat bran, cooked200.13NA1.7579.41.9NA23618315.321.05167
Glazed WalnutsNuts, walnuts, glazed141NANA2.56NANANANA460NA885NA12.5
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.67
Minerals in Cereals & Nuts sorted by name per 7 oz
In the above table you can find and compare the amount of minerals per 7 ounces in all cereals & nuts , sorted by Name.