Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.3270
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.30
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720250
Boiled BuckwheatCooked Buckwheat Groats1831.230.270.0280.35039.61.80.20.40.795.366.70
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.30
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.80
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.70
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5160
Cooked CouscousCouscous, cooked2220.320.0580.0060.120460.2NANANA2.787.520
Cooked MilletMillet, cooked23620.340.0560.950470.26NANANA2.586.970
MilletRaw Millet7508.371.430.2340145NANANANA17220
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked1960.20.0380.0040.058042.5NANANANANA100
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked2600.360.050.0120.13054.7NANANANANA7.940
OatsOats77213.72.40.224.80132NANANANA2133.50
Cooked Corn PastaCooked Corn Gluten-free Pasta2501.450.20.020.63055.4NANANANA9.535.20
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.74120
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.50
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.730
Cooked Rice NoodlesRice noodles, cooked2140.40.0460.0080.038047.60.06NANANA23.550
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2441.920.520.0220.7050.80.48000.483.185.440
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14150
Cooked Brown RiceCooked Medium-grain Brown Rice2221.650.330.0260.56046.7NANANANA3.574.60
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75150
RyeRye grain6713.230.390.211.301511.940.220.321.43020.50
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3210
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.74110
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2290
Cooked TeffTeff, cooked2001.3NANANA039.4NANANANA5.567.680
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.20
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA270
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.60
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.40
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.30
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.20
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2150
Cooked Wild RiceWild rice, cooked2000.670.0970.190.24042.31.450.40.40.653.577.90
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.20
Macronutrients in Top 40 Whole Cereals with the lowest Vitamin B12 content per 7 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 7 ounces.
Top 5 whole cereals with least amount of vitamin b12 per 7 ounces are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats