Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.60
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.2
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.05
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.1
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.25
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.13
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA
Canned Baked BeansCanned Baked Beans no Salt240.710.292.05NA0.62NA114014.800.713.8
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.770.663.410.3NA33501503.412.6
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.870.222.0310.3NA3310003.3512.7
Black Turtle BeansRaw Black Turtle Beans01.330.282.91.330.42NA6550000.318.26
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.770.663.410.3NA33501503.412.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.5
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.50.242.10.860.41NA29104.650NANA
French BeansRaw French Beans00.780.323.041.150.58NA58206.70NANA
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.630.262.021.20.46NA35505.703.4613
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.85
Canned Kidney BeansCanned All Types Kidney BeansNA0.690.32.450.820.44NA21407.1400.1224.4
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.1233
Kidney BeansRaw All Types Kidney Beans00.790.333.11.170.6NA59206.7600.3328.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.250.0621.72NA0.47NA9500.8300.1223.6
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.630.232.280.870.47NA51204.7200.1233
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.3
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.4513
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.14
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.860.211.910.59NA5640003.312.4
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.3
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.230.0831.2NANANA10500.440NANA
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.210.0811.1NANANA89.700.430NANA
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.320.0981.630.830.45NA14604.2703.3513
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.320.0981.630.830.82NA14604.2703.3513
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.670.221.10.730.8NA60102.803.312.2
Pinto BeansRaw Pinto Beans01.030.311.71.130.68NA75609.0800.38.07
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.6
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.2612
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.09113
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.07313
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.4
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.3
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.063
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.78
Carob flourCarob flour2.250.121.044.270.110.82NA65.300.4501.40
Chickpea flourChickpea flour (besan)2.60.630.142.280.780.64NA5650001.0711.8
Canned Chickpeas Canned Chickpeas , Solids3.60.0970.0540.5NA0.42NA17300.3601.0412.2
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.620.0910.0540.45NA0.42NA14900.3601.0512.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.0712
Chickpeas Raw Chickpeas 3.970.630.282.042.10.71NA73705.301.112
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.67
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.42
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.41
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.41
CornstarchCornstarch000000NA000000
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.45
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA
Canned CowpeasCanned Common CowpeasNA0.490.482.31.230.29NA331017.50NANA
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.33
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.44
FalafelHome prepared Falafel1.50.220.251.570.440.19NA14002.40NANA
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.4
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA
Commercial HummusHummus, commercial2.10.340.272.160.730.31NA1010003.2548
HummusHome Prepared Hummus00.250.151.130.811.13NA167022.302.18.47
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.33
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.1
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.7
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.88
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.26
MilletRaw Millet00.560.386.241.120.51151120000.0661.2
MisoMiso100.250.592.30.850.5NA480.2000.02574
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.7113
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.7313
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.7113
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA
NattoNatto00.380.4500.510.31NA1903100.02454.7
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.2100.280.140.071NA2.850000.190
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.63
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.05
Vitamins in Top 100 Cereals & Legumes with the lowest Vitamin D content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by least amount of Vitamin D per 500 calories.
Top 5 cereals & legumes with least amount of vitamin d per 500 calories are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley