Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.40
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
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
Cooked CouscousCouscous, cooked160.081NA0.75160.17NA43.711554.69.920.521440
Cooked MilletMillet, cooked5.950.32NA1.2587.30.54NA1981231.83.971.81420
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.20
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked7.940.016NA0.95180.74NA49.669.5NA1190.241450
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked160.05NA1.033.970.5NA53.657.5NA3190.441350
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.30
Cooked Corn PastaCooked Corn Gluten-free Pasta20.13NA0.571.40.3NA15161.55.5601.251360
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
Cooked Rice NoodlesRice noodles, cooked7.940.075NA0.285.950.23NA39.77.948.9337.70.51460
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
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.26210
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.60
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.51320
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.5220
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.21490
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.30
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 40 Whole Cereals with the lowest Vitamin B12 content per 7 oz
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Vitamin B12 per 7 ounces.
Top 5 whole cereals with least amount of vitamin b12 per 7 ounces are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats