Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.20
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.80
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414180
Boiled BuckwheatCooked Buckwheat Groats1300.880.190.020.25028.31.280.140.280.573.834.80
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.60
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.820
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.40
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.50
Cooked CouscousCouscous, cooked1590.230.0410.0040.0850330.14NANANA25.370
Cooked MilletMillet, cooked1691.40.240.040.68033.60.18NANANA1.844.980
MilletRaw Millet53661.020.172.860103NANANANA1215.60
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1400.140.0270.0030.041030.4NANANANANA7.170
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1860.260.0350.0090.094039NANANANANA5.670
OatsOats5519.81.730.163.44094NANANANA15240
Cooked Corn PastaCooked Corn Gluten-free Pasta1791.030.140.0140.45039.6NANANANA6.83.730
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.50
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.70
Cooked QuinoaQuinoa, cooked1702.720.330.121.40301.23NANANA3.976.240
Cooked Rice NoodlesRice noodles, cooked1530.280.0330.0060.0270340.043NANANA1.42.540
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1741.370.370.0160.5036.30.34000.342.273.90
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.70
Cooked Brown RiceCooked Medium-grain Brown Rice1591.180.230.0180.4033.3NANANANA2.553.30
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.60
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.70
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.5150
Cooked SpeltSpelt, cooked1801.2NANANA037.5NANANANA5.537.80
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.70
Cooked TeffTeff, cooked1430.92NANANA028NANANANA3.975.50
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.70
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.40
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.3220
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.3160
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.10
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18150
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.60
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.660
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.8210
Macronutrients in Top 40 Whole Cereals with the lowest Vitamin B12 content per 5 oz
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by least amount of Vitamin B12 per 5 ounces.
Top 5 whole cereals with least amount of vitamin b12 per 5 ounces are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats