Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.73.72
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate3560.15NA1.8350.55NA1065410.65.930.7418.73.72
FuyuSalted and Fermented Tofu39.70.32NA1.7451NA6364.71524771.3460.43.43
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.14493.43
Commercial HummusHummus, commercial200.16NA1.0731.60.49NA76.413221800.6124.23.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.051113.13
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.53
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1820.26NA1.844.30.64NA15119714.6131.051433
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.3992.87
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.952.86
PeanutsRaw Peanuts16.20.2NA0.8129.60.34NA66.31241.273.170.581.152.74
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.422.7
Soy CheeseSoybean, curd cheese1250.25NA3.71510.59NA1471321113.21.14472.67
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.42.6
NattoNatto1030.32NA4.0854.50.72NA82.53454.173.31.44262.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt100.089NA0.2529.40.31NA66.31210.5510.550.242.52
Peanut SpreadLow Sugar Peanut Spread110.12NA0.4425.20.3NA541261.4450.540.32.5
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.182.4
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.22.37
Chunk Style Peanut ButterPeanut butter, chunk style, without salt7.640.0980.530.32270.31NA541261.42.90.470.192.35
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.942.26
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.92.23
TempehTempeh580.29NA1.4420.68NA13921504.70.59312.1
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.261.9
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2580.27NA2.0647.40.8NA15519012.715.41.061061.9
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.311.66
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.11.47
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.51.3
MisoMiso28.80.21NA1.2624.20.43NA80.31063.5418831.321.71.25
HummusHome Prepared Hummus27.70.13NA0.8816.40.32NA62981.361370.6236.61.15
SoymilkSoymilk Unfortified46.30.24NA1.246.30.41NA962198.9940.221631.1
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.661.08
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt970.53NA2.9536.70.82NA1041901.978.840.9845.70.99
Tofu YogurtTofu yogurt1260.08NA1.1342.6NANA40.4501437.20.3382.40.96
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.580.94
Chocolate SoymilkUnfortified Chocolate Soymilk39.70.33NA0.7624NANA812277.6840.541360.93
OkaraOkara1050.26NA1.734.20.53NA7928014120.741070.88
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.70.81
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.332100.81
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.60.81
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.10.79
Chickpea flourChickpea flour (besan)11.60.24NA1.26430.41NA822192.1416.50.732.660.74
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.340.74
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.040.74
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.030.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt300.21NA1.7629.30.63NA1021772.264.270.9336.70.68
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids310.18NA0.7117.40.58NA58792.251540.4348.50.67
Canned Chickpeas Canned Chickpeas , Solids32.40.18NA0.7718.70.61NA61912.231770.45480.67
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.270.67
OatsOats140.16NA1.245.51.26411341106.530.511.022.10.62
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.840.57
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.461150.54
Yellow Canned HominyHominy, canned, yellow140.042NA0.8622.20.097NA48.612.54.174791.461150.54
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.30.53
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt430.19NA145.40.57NA1082062.23.361.1659.70.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.020.47
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.770.45
ShoyuShoyu Soy Sauce62.30.081NA2.741401.92NA3138210.94103641.641340.44
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.830.44
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.76600.4
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.40.4
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.860.37
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4.840.048NA0.9111.30.16NA32.315.3NA59.70.355.50.37
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.50.36
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.260.35
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.7380.34
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.160.32
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.330.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.58570.29
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.670.28
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.840.28
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.30.28
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.230.27
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.83240.27
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.20.26
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.30.26
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.330.26
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.40.26
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.130.25
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.40.25
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.55650.25
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.80.25
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.20.25
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.20.25
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.440.24
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.270.24
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.060.24
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.40.24
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.10.23
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.430.22
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.880.22
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein28.30.068NA0.5548.30.17NA1577451.33113670.381130.21
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt340.29NA3.9700.41NA1032882.462.44590.21
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.80.21
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.20.21
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.50.2
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.140.19
Canned CowpeasCanned Common Cowpeas260.15NA1.2636.40.37NA9122333810.911030.19
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.20.19
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.30.19
Minerals in Top 100 Cereals & Legumes with the highest Omega 6 content per 100 kcal
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Omega 6 per 100 calories.
Top 5 cereals & legumes with most amount of omega 6 per 100 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus