Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.3355
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.3355
Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.492314
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.555308
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.7308
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.461281
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.6275
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA4253252
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.8251
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.4245
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.7179
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.7169
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.687160
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.4298158
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.7150
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA2841150
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.5150
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.3150
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.8144
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.323136
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.858135
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.741135
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.741135
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.7130
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.5441127
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.7127
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.643113
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.7113
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.7113
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.585111
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.5615109
Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.4107
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.1423105
OatsOats154427.44.830.449.620263NANANANA4267101
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA1887.7
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.143079
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.143079
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217276.6
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.315376
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65474.2
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946371.4
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA3714570.6
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.83970
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.569
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.468.7
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.33068
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.666.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.366.7
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA3143365.5
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35362
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.461.5
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.261.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.561
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.660
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.660
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA112760
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.360
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.360
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.260
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.860
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.57474357
RyeRye grain13416.470.780.432.603013.90.440.642.8604155
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.48351.6
Tofu YogurtTofu yogurt3737.141.030.463.58063.34.92NANANA0.791451.6
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari329213.651.049.4704.72.8NANANA3.9739.651.6
French BeansRaw French Beans136180.883.041.750254NANANANA10074.751
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.851
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.851
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.39351
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA989150.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523850.4
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.548.4
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.64248.4
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55846.4
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.643.7
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.7889242.5
OkaraOkara3026.870.770.352.64048.5NANANANANA1442
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)31016.63.150.665.83011.32.4NANANA3.573639.3
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.738.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.39737
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.537
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.537
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA319836
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA429335.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate302192.741.279.4507.422.46NANANA1.23235.3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)24214.62.10.987.304.72.78NANANA0.7928.535.3
NattoNatto83743.76.32.921.7050.319.4NANANA21.47735
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.9734
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.85633.7
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.633.3
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.633
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA438933
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA174533
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA9910432.5
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA9132.5
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.79532.5
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.610032.5
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.89532.5
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.58632.5
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated13930.240.0670.0040.06703420NANANA20.6431.4
Macronutrients in Top 100 Cereals & Legumes with the highest Selenium content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by most amount of Selenium per 14 ounces.
Top 5 cereals & legumes with most amount of selenium per 14 ounces are:
- Enriched Semolina
- Durum Wheat
- Crude Wheat Germ
- Dry Whole-Wheat Pasta
- Crude Wheat Bran