Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.714671360
Barley flourBarley flour or meal3450163.350.776.9507458NANANA1011050
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA711030
Hulled BarleyBarley, hulled3540234.821.11007358NANANA1731250
Pearled BarleyCooked Pearled Barley12304.40.930.211.9302822.8NANANA3822.60
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA156990
BuckwheatBuckwheat3430347.40.789.60715NANANANA1001330
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA171001260
Boiled BuckwheatCooked Buckwheat Groats9206.21.340.141.74019991242733.80
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA1031170
Boiled BulgurCooked Bulgur8302.40.420.040.9401861NANANA45310
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA1251230
Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.60
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.30
CornYellow Corn Grain 365047.46.670.652107436.4NANANA73940
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA73810
CornstarchCornstarch38100.50.0900.2509130NANANA92.60
Cooked CouscousCouscous, cooked11201.60.290.030.602321NANANA14380
Dry CouscousCouscous, dry37606.41.170.122.40774NANANANA501280
White Canned HominyHominy, canned, white7208.81.230.123.87014315NANANA25150
Yellow Canned HominyHominy, canned, yellow7208.81.230.123.870143NANANANA25150
Cooked MilletMillet, cooked1190101.720.284.802371.3NANANA13350
MilletRaw Millet378042.27.231.18200729NANANANA851100
Chow MeinChow Mein Chinese Noodles471021267.40.9834.706360NANANA671090
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles521031749.32014905192.5NANANA191030
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked99010.190.020.290214NANANANANA50.60
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry33607.11.360.162.040746NANANANANA1440
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked13101.80.250.060.660275NANANANANA400
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry35608.11.150.293.020741NANANANA431140
Cooked Oat BranOat bran, cooked4008.61.630.153.240114NANANANA26320
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA1541730
Oat FlourPartially Debranned Oat Flour404091161.453206578015651470
OatsOats389069121.124.20663NANANANA1061690
Cooked PastaPasta, cooked, unenriched, without added salt15809.31.760.242.9503095.60.30.40.918580
Dry PastaDry Unenriched Pasta3710152.770.245.4074726.71.11.24.8321300
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1790101.50.133.150381000014320
Cooked Corn PastaCooked Corn Gluten-free Pasta12607.31.020.13.160279NANANANA4826.30
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.60
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg12409.81.40.554.530251NANANANANA43.70
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1490172.430.365.3803017.50.70.7239600
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.8921390
Cooked QuinoaQuinoa, cooked1200192.30.859.7402138.7NANANA28440
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA701410
Rice BranCrude Rice Bran316020941.73.1671.4049792252101340
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.30
Rice FlourUnenriched White Rice Flour3660143.860.673.1308011.2NANANA2459.50
Cooked Rice NoodlesRice noodles, cooked108020.230.040.1902400.3NANANA10180
Dry Rice NoodlesRice noodles, dry36405.61.530.261.2408021.2NANANA1659.50
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked12309.72.60.113.5502562.4002.41627.40
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.40
Cooked Brown RiceCooked Medium-grain Brown Rice11208.31.650.132.830235NANANANA18230
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA34750
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked9701.90.390.030.6602110.5NANANA10200
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked37005.51.10.081.90817NANANANA28680
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked12303.70.740.170.7402611.10.20.10.89290
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry374010.32.940.173.0508093.30.21.12.118750
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked12303.70.740.170.7402611.10.20.10.89290
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry374010.32.940.173.0508093.30.21.12.118750
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared124050.1700.17026800006220
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked13002.80.770.130.6202820.5NANANA4270
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched36506.61.80.311.4608001.20.20.20.81371.30
RiceRaw Regular Long-grain White Rice36506.61.80.311.4608001.2NANANA1371.30
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt13002.80.770.130.6202820.5NANANA4270
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched13002.10.570.10.460286NANANANANA240
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked13002.10.570.10.460286NANANANA3240
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched36005.81.580.271.280793NANANANA14660
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched36005.81.580.271.280793NANANANANA660
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched13001.90.510.090.410287NANANANANA23.60
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked13001.90.510.090.410287NANANANANA23.60
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked35805.21.40.241.140792NANANANA28650
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched35805.21.40.241.140792NANANANANA650
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.2182381590
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.780980
Medium Rye flourRye flour, medium3490151.80.9860754111.20.691181090
RyeRye grain338016.31.971.086.607599.81.11.67.11511030
Enriched SemolinaSemolina, enriched360010.51.50.373.930728NANANANA391270
SemolinaSemolina, unenriched360010.51.50.373.930728NANANANA391270
SorghumSorghum Grain329034.66.10.6515072125.3NANANA671060
Cooked Spinach SpaghettiSpaghetti, spinach, cooked13006.30.910.32.270262NANANANANA45.80
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA1061340
Cooked SpeltSpelt, cooked12708.5NANANA0264NANANANA39550
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.91071460
Tapioca PearlsDry Tapioca Pearls35800.20.050.010.02088733.5NANANA91.90
Cooked TeffTeff, cooked10106.5NANANA0199NANANANA2838.70
TriticaleTriticale3360213.660.618.530721NANANANANA1310
SeitanVital wheat gluten370018.52.720.487.6301380NANANA67520
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA4281560
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour36409.81.550.223.907632.7NANANA271030
Wheat FlourUnenriched All-purpose White Wheat Flour36409.81.550.223.907632.7NANANA271030
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.61071320
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA1322320
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA1370
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA1221540
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA1221130
Cooked KamutCooked Khorasan Wheat13208.30.77NANA027630.7NANANA43570
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA1271070
Wheat SproutsSprouted Wheat198012.72.060.265.30425NANANANA11750
Cooked Wild RiceWild rice, cooked10103.40.490.951.202137.3223.318400
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.7621470
Macronutrients in Top 100 Cereals with the lowest Vitamin B12 content per 1 kg
In the above table you can find and compare the amount of macronutrients in all cereals , sorted by least amount of Vitamin B12 per 1 kilogram.
Top 5 cereals with least amount of vitamin b12 per 1 kilogram are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley