Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.3474
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.712
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour150.14NA4.64220.6827.71081073420.712
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.2
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.1211
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
Cooked Spinach SpaghettiSpaghetti, spinach, cooked300.21NA1.04621.5NA1085822141.0868
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.7
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.31
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.25
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.9
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.05
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Lotus SeedsRaw Lotus Seeds440.094NA0.95560.62NA168367NA10.2877
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.7
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.3
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant50.048NA0.3950.45NA3320NA50.6862.5
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked10.072NA1.4680.36NA33267.500.468.5
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched10.072NA0.280.36NA3326NA00.468.5
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.1613
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked30.038NA1.5130.38NA37297.500.4268.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched30.038NA0.2130.38NA3729NA00.4268.6
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt100.069NA0.2120.47NA43357.510.4968.4
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked100.069411.2120.47NA43357.510.4968.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared80.037NA1.7750.34NA3794.840.4970.3
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry710.28NA0.74271.04NA1531742021.029.86
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked190.07NA0.2490.35NA55569.320.3770.4
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry710.28NA3.33271.04NA1531742021.029.86
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked190.07NA1.890.35NA55569.320.3770.4
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.5
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked20.049NA0.1450.26NA8105.650.4176.6
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.6273
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked30.11NA0.56390.97NA103865.840.7170.3
Dry Rice NoodlesRice noodles, dry180.078NA0.7120.5NA15330151820.7412
Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.2574
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.812
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.6
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.7
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg60.06NA1.13140.19NA4019NA740.3769
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.810
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.3
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour20.02NA0.22110.094NA33242.240.2757.7
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9
Cooked PastaPasta, cooked, unenriched, without added salt70.1NA0.5180.32NA584426.410.5162
OatsOats540.63NA4.71774.916052342925.423.978.22
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Cooked Oat BranOat bran, cooked100.066NA0.88400.96NA119927.710.5384
Glazed WalnutsNuts, walnuts, glazed71NANA1.3NANANANA232NA446NA6.3
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85
Minerals in Cereals & Nuts sorted by name per 100 g
In the above table you can find and compare the amount of minerals per 100 grams in all cereals & nuts , sorted by Name.