Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.30
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
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
Cooked CouscousCouscous, cooked80.041NA0.3880.084NA225827.550.2672.60
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.40
MilletRaw Millet80.75NA31141.6329.52851952.751.688.670
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked40.008NA0.4890.37NA2535NA600.12730
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked80.025NA0.5220.25NA2729NA1610.22680
OatsOats540.63NA4.71774.916052342925.423.978.220
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.30
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
Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.25740
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
RyeRye grain240.37NA2.631102.58NA3325101422.6510.60
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.40
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.60
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.28110
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.1750
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.70
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 40 Whole Cereals with the lowest Vitamin B12 content per 100 g
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Vitamin B12 per 100 grams.
Top 5 whole cereals with least amount of vitamin b12 per 100 grams are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats