Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.30
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.742120
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.20
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.440
Pearled BarleyCooked Pearled Barley110.11NA1.33220.26NA54938.630.8268.80
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.13100
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.750
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.12110
Boiled BuckwheatCooked Buckwheat Groats70.15NA0.8510.4NA70882.240.6175.60
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.40
Boiled BulgurCooked Bulgur100.075NA0.96320.61NA40680.650.5777.80
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.9390
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.70
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.73110
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.40
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.30
CornstarchCornstarch20.05NA0.4730.053NA1332.890.068.30
Cooked CouscousCouscous, cooked80.041NA0.3880.084NA225827.550.2672.60
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.560
White Canned HominyHominy, canned, white100.03NA0.62160.07NA35932671.0582.50
Yellow Canned HominyHominy, canned, yellow100.03NA0.62160.07NA35933451.0582.50
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.40
MilletRaw Millet80.75NA31141.6329.52851952.751.688.670
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.580
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles210.1201.76210.36NA8789323780.634.930
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked40.008NA0.4890.37NA2535NA600.12730
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.880
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked80.025NA0.5220.25NA2729NA1610.22680
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.20
Cooked Oat BranOat bran, cooked100.066NA0.88400.96NA119927.710.53840
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.550
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.550
OatsOats540.63NA4.71774.916052342925.423.978.220
Cooked PastaPasta, cooked, unenriched, without added salt70.1NA0.5180.32NA584426.410.51620
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.90
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour20.02NA0.22110.094NA33242.240.2757.70
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.30
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.8100
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg60.06NA1.13140.19NA4019NA740.37690
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.80
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.20
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.60
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.30
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.130
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.45120
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.8120
Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.25740
Dry Rice NoodlesRice noodles, dry180.078NA0.7120.5NA15330151820.74120
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked30.11NA0.56390.97NA103865.840.7170.30
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.13120
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.62730
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.40
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked20.049NA0.1450.26NA8105.650.4176.60
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.50
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked190.07NA1.890.35NA55569.320.3770.40
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.860
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked190.07NA0.2490.35NA55569.320.3770.40
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry710.28NA0.74271.04NA1531742021.029.860
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.037NA1.7750.34NA3794.840.4970.30
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked100.069411.2120.47NA43357.510.4968.40
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.60
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.60
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt100.069NA0.2120.47NA43357.510.4968.40
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched30.038NA0.2130.38NA3729NA00.4268.60
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked30.038NA1.5130.38NA37297.500.4268.60
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.16130
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.16130
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched10.072NA0.280.36NA3326NA00.468.50
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked10.072NA1.4680.36NA33267.500.468.50
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.30
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.30
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.80
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.40
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.17110
RyeRye grain240.37NA2.631102.58NA3325101422.6510.60
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.70
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.70
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.40
Cooked Spinach SpaghettiSpaghetti, spinach, cooked300.21NA1.04621.5NA1085822141.08680
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.340
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.60
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.28110
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.12110
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.1750
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.50
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.20
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.90
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour150.14NA4.64220.6827.71081073420.7120
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.7120
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.70
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.3110
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.16110
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.80
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.570
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.84650
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.40
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.80
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.34740
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.760
Minerals in Top 100 Cereals with the lowest Vitamin B12 content per 100 g
In the above table you can find and compare the amount of minerals in all cereals , sorted by least amount of Vitamin B12 per 100 grams.
Top 5 cereals with least amount of vitamin b12 per 100 grams are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley