Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.54
Cooked Wild RiceWild rice, cooked00.210.355.10.610.54NA1030000.952
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.54
Cooked KamutCooked Khorasan WheatNA0.380.129.15NA0.28NA43.70NANA0.95NA
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.54
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.54
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA
Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.54
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.54
Wheat FlourUnenriched All-purpose White Wheat Flour00.480.164.961.740.17NA1030000.241.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.11.9623.41.740.17NA7260000.911.2
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.54
SeitanVital wheat gluten000000NA000000
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.54
Cooked TeffTeff, cooked00.730.133.6NA0.38NA71.40NANANANA
Tapioca PearlsDry Tapioca Pearls00.016000.540.032NA1600000
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.3
Cooked SpeltSpelt, cooked00.410.1210.2NA0.32NA51.600NA1.03NA
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.94601
Cooked Spinach SpaghettiSpaghetti, spinach, cooked31.80.380.416.070.730.38NA47.6000NANA
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.4
SemolinaSemolina, unenriched01.10.32132.30.41NA286000NANA
Enriched SemolinaSemolina, enriched03.22.2723.82.30.41NA7260001.03NA
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.7
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.5601400
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.990
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.990
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.670
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.990
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.2218
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.6529
Lotus SeedsRaw Lotus Seeds3.970.680.161.70.90.67NA111000NANA
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.4
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.2317
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted59.51.630.9529.441.67NA2340300NANA
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled47.61.150.67213.241.2NA194024.20NANA
RyeRye grain3.971.251175.81.17NA1510003.3723.4
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.4
Light Rye FlourRye flour, light01.30.363.182.640.93NA910003.323.4
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.4
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0640.062.25NA0.087NA20NANANANANA
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.280.196.355.10.68NA24000NANA
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.240.1916.35.10.68NA917000NANA
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.650.0645.931.580.23NA234000NANA
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0790.0641.61.580.23NA7.94000NANA
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.280.196.355.30.58NA35.7000NANA
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.30.1920.25.30.58NA9170000.44NA
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.660.0647.31.630.2NA230000NANA
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0790.0641.61.630.2NA7.94000NANA
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0790.0521.61.550.37NA120000.160
RiceRaw Regular Long-grain White Rice00.280.196.3540.65031.80000.440.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.4
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.650.0525.861.550.37NA2300000.160
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.0326.90.220.2NA2780000.040
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.890.2202.671.8NA31.80000.120.4
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.290.0759.161.30.62NA120000.040
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.4
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.840.0759.161.30.62NA3210000.040
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.710.228.53.270.42NA27.8000NANA
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0790.0521.150.850.1NA3.970000.160
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA
Cooked Brown RiceCooked Medium-grain Brown Rice00.40.0485.281.560.59NA16000NANA
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.4
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.710.27101.50.49NA35.70000.670.79
Dry Rice NoodlesRice noodles, dry00.120.0670.880.20.06NA120000.440
Cooked Rice NoodlesRice noodles, cooked00.0710.0160.290.0440.024NA3.970000.120
Rice FlourUnenriched White Rice Flour00.550.08310.33.251.73NA160000.440
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA
Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.54
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.70
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.50
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.56
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.620.3912.41.060.37NA83.30000.912.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.57
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.620.4111.50.910.38NA79.4NANANA0.4NA
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.720.595.330.60.11NA17100NANANA
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry35.70.920.359.641.920.82NA9900NANANA
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour160.20.310.950.560.15NA1600000
Dry PastaDry Unenriched Pasta00.360.246.751.70.56NA71.40000.440.4
Cooked PastaPasta, cooked, unenriched, without added salt00.0790.0791.60.440.19NA27.80000.240
OatsOats03.030.553.85.360.4787222000NANA
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.7
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.7
Cooked Oat BranOat bran, cooked00.640.130.570.860.099NA24000NANA
Glazed WalnutsNuts, walnuts, glazedNANANANANANANANANA0NANANA
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.7
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.4
Vitamins in Cereals & Nuts sorted by name per 14 oz
In the above table you can find and compare the amount of vitamins per 14 ounces in all cereals & nuts , sorted by Name.