Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.040
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.50
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.270
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.670
Pearled BarleyCooked Pearled Barley8.940.085NA1.1180.21NA4475.672.440.67560
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.870
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.840
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.330
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.20
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.430
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.69940
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.630
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.10
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.020
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.840
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.830
CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.20
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.80
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.280
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.461150
Yellow Canned HominyHominy, canned, yellow140.042NA0.8622.20.097NA48.612.54.174791.461150
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.76600
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.30
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.340
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.950
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.70
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.050
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.17520
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.60
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.332100
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.660
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.10
OatsOats140.16NA1.245.51.26411341106.530.511.022.10
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.30
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.670
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1.10.011NA0.126.150.053NA18.413.41.232.230.1532.20
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.20
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.80
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4.840.048NA0.9111.30.16NA32.315.3NA59.70.355.50
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.50
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.330
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.70
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.60
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.940
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.30
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.250
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.40
Dry Rice NoodlesRice noodles, dry4.950.021NA0.193.30.14NA428.244.15500.23.270
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.58570
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.20
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.55650
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.40
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.060.051NA0.145.150.27NA8.2510.35.775.150.42790
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.830
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked15.40.057NA1.477.30.29NA44.745.57.561.630.357.20
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry190.076NA0.897.20.28NA4146.55.320.530.272.640
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked15.40.057NA0.27.30.29NA44.745.57.561.630.357.20
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry190.076NA0.27.20.28NA4146.55.320.530.272.640
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared6.450.03NA1.434.030.28NA307.263.873.230.456.70
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked7.70.05331.60.929.230.36NA33275.770.770.3852.60
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.20
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.20
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt7.70.053NA0.159.230.36NA33275.770.770.3852.60
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2.30.029NA0.15100.29NA28.522.3NA00.3252.80
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2.30.029NA1.15100.29NA28.522.35.7700.3252.80
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.60
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.60
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched0.770.055NA0.156.150.27NA25.420NA00.3152.70
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked0.770.055NA1.126.150.27NA25.4205.7700.3152.70
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.70
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.70
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.30
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.20
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.140
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.140
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.50
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.50
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.770
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.40
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.240
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.40
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.260
Tapioca PearlsDry Tapioca Pearls5.60.006NA0.440.280.031NA1.963.070.220.280.0343.070
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.1740
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.130
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.20
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.580
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.270
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.270
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.160
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.10
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.230
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.880
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.80
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.40
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.060
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.83240
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.33730
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.170
Minerals in Top 100 Cereals with the lowest Vitamin B12 content per 100 kcal
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 calories.
Top 5 cereals with least amount of vitamin b12 per 100 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley