Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.6540
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.70
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA28410
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.50
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.970
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.30
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA29300
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.4790
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA22190
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3611.150.30.230.27065.70.91NANANA27.4240
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5161.40.350.270.320971.27NANANA3332.50
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.30
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3611.150.30.230.27065.70.91NANANA27.4240
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.5350
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.70
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3291.10.290.220.26060NANANANA25220
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA34370
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA98910
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt51230.331.140.66095NANANANA37.3280
French BeansRaw French Beans136180.883.041.750254NANANANA10074.70
Canned Great Northern BeansBeans, great northern, mature seeds, canned4521.550.480.290.35083.45.6NANANA19.429.30
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4681.80.560.330.41083.7NANANANA27.8330
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.80
Canned Kidney BeansCanned All Types Kidney Beans3332.40.560.330.42057.57.34007.341720.70
Boiled Kidney BeansBoiled All Types Kidney Beans50420.290.670.430901.27NANANA25.434.40
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA99940
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4803.71.30.520.86082.6NANANANA2432.20
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3211.430.50.20.330597.34007.341720.70
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt50420.290.670.420901.27NANANA29.434.40
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.40
Canned Navy BeansBeans, navy, mature seeds, canned4481.70.440.340.40811.1NANANA20.2300
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt5562.460.390.70.54NA1031.47001.4741.732.70
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.60
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt5911.940.50.380.4501111.43NANANA21360
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.4830
Canned Pinto BeansCanned Pinto Beans, Solids4523.570.630.630.46080.32.14002.142227.70
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4643.85NANANA082.4NANANANANA280
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3252.220.490.470.34060.24.05NANANA18.318.30
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3252.220.460.470.34060.24.05NANANA18.318.30
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt5682.580.540.540.3901041.35001.3535.735.80
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.5850
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.60
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.80
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA19290
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.60
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.3930
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt5724.31.10.84101001.35NANANA41.336.40
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned2820.870.150.0280.33049.3NANANANA14.721.70
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4371.60.260.0480.60787.22NANANA21.4300
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA991040
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.60
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.7500
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.40
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.60
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.20
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.80
Carob flourCarob flour8812.580.360.0160.840353195NANANA15818.30
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA43890
Canned Chickpeas Canned Chickpeas , Solids552110.850.143.7089.416NANANA25.4280
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids5489.80.850.143.6809116NANANA25280
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA30350
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.20
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA314330
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.50
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.40
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.20
CornstarchCornstarch15120.20.03600.09903620NANANA3.571.030
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56150
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.60
Canned CowpeasCanned Common Cowpeas3062.20.570.350.6054NANANANA13190
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.70
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA42930
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA530
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.870
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.870
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.3522310
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.30
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.30
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.80
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA43950
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.5980
Canned Large Lima BeansLima beans, large, mature seeds, canned3140.670.150.0910.21059NANANANA1919.60
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4561.50.350.210.4708311.5NANANA27.8310
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.4850
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5001.50.350.210.46093NANANANA30.6320
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.8820
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.80
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16140
MilletRaw Millet150016.72.870.4780289NANANANA33.743.70
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4642.20.490.360.65083NANANANANA310
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA910
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4171.50.460.0360.470767.94NANANA30280
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.7950
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4172.20.151.330.095072.87.98NANANA25.4300
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.61000
NattoNatto83743.76.32.921.7050.319.4NANANA21.4770
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated13930.240.0670.0040.06703420NANANA20.640
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.6430
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.54410
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA200
Macronutrients in Top 100 Cereals & Legumes with the lowest Vitamin B12 content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & legumes , sorted by least amount of Vitamin B12 per 14 ounces.
Top 5 cereals & legumes with least amount of vitamin b12 per 14 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley