Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.60
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.30
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.60
Boiled BuckwheatCooked Buckwheat Groats920.620.130.0140.170200.90.10.20.42.73.380
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.70
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.930
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.40
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.10
Cooked CouscousCouscous, cooked1120.160.0290.0030.06023.20.1NANANA1.43.80
Cooked MilletMillet, cooked11910.170.0280.48023.70.13NANANA1.33.50
MilletRaw Millet3784.20.720.122073NANANANA8.5110
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked990.10.0190.0020.029021.4NANANANANA5.060
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1310.180.0250.0060.066027.5NANANANANA40
OatsOats3896.91.20.112.42066.3NANANANA10.6170
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.630
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.960
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2140
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.40
Cooked Rice NoodlesRice noodles, cooked1080.20.0230.0040.0190240.03NANANA11.80
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1230.970.260.0110.36025.60.24000.241.62.740
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.540
Cooked Brown RiceCooked Medium-grain Brown Rice1120.830.170.0130.28023.5NANANANA1.82.320
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.50
RyeRye grain3381.630.20.110.660760.980.110.160.711510.30
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.60
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.50
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.60
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.870
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.20
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.70
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.40
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.30
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.70
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.70
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.50
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.840
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.70
Macronutrients in Top 40 Whole Cereals with the lowest Vitamin B12 content per 100 g
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by least amount of Vitamin B12 per 100 grams.
Top 5 whole cereals with least amount of vitamin b12 per 100 grams are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats