Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.50
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.4600
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.20
Boiled BuckwheatCooked Buckwheat Groats4172.80.610.0640.790904.10.450.911.812.215.30
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.20
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.40
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.70
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA33370
Cooked CouscousCouscous, cooked5080.730.130.0140.2701050.45NANANA6.35170
Cooked MilletMillet, cooked5404.540.780.132.1801070.59NANANA5.9160
MilletRaw Millet1715193.280.549.140330NANANANA38.6500
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4490.450.0860.0090.13097NANANANANA230
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5940.820.110.0270.30125NANANANANA180
OatsOats176431.35.520.5110301NANANANA4876.60
Cooked Corn PastaCooked Corn Gluten-free Pasta5723.30.460.0451.430127NANANANA21.8120
Cooked Whole-wheat PastaPasta, whole-wheat, cooked6767.761.10.162.4401363.40.320.320.9117.7270
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.7630
Cooked QuinoaQuinoa, cooked5448.71.050.394.40973.95NANANA12.7200
Cooked Rice NoodlesRice noodles, cooked4900.910.10.0180.08601090.14NANANA4.548.10
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked5584.41.180.051.601161.1001.17.2612.40
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.20
Cooked Brown RiceCooked Medium-grain Brown Rice5083.760.750.0591.30107NANANANA8.1610.50
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.4340
RyeRye grain15337.40.890.49303444.450.50.733.2268.5470
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.4480
Cooked SpeltSpelt, cooked5763.86NANANA0120NANANANA17.7250
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.5660
Cooked TeffTeff, cooked4582.95NANANA090NANANANA12.717.60
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.5600
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA620
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.3700
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.30
Cooked KamutCooked Khorasan Wheat5993.760.35NANA012514NANANA19.5260
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.50
Wheat SproutsSprouted Wheat8985.760.930.122.40193NANANANA5340
Cooked Wild RiceWild rice, cooked4581.540.220.430.540973.30.910.911.58.16180
Wild RiceRaw Wild Rice16194.90.711.361.7034011.3NANA3.0428670
Macronutrients in Top 40 Whole Cereals with the lowest Vitamin B12 content per 1 lb
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by least amount of Vitamin B12 per 1 pound.
Top 5 whole cereals with least amount of vitamin b12 per 1 pound are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats