Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.960
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.27
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.2
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.25
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.25
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.25
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.27
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.76
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.71
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.280.0791.550.710.12NA21.2000NANA
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0460.0760.220.390.03NA4.6000NANA
OatsOats00.590.110.741.040.0921743000NANA
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.2
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.2
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.580
Cooked Rice NoodlesRice noodles, cooked00.050.0110.20.0310.017NA2.780000.0830
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.49
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.49
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.24
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.2
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.68
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.73
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.67
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.68
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.5
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.6
Vitamins in Top 40 Whole Cereals with the lowest Vitamin B12 content per 300 kcal
In the above table you can find and compare the amount of vitamins in whole cereals , sorted by least amount of Vitamin B12 per 300 calories.
Top 5 whole cereals with least amount of vitamin b12 per 300 calories are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats