Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.360
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.37
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.37
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.37
Pearled BarleyCooked Pearled Barley00.160.124.10.270.23NA31.80000.021.6
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.37
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.6414
Boiled BuckwheatCooked Buckwheat Groats00.0790.0771.870.710.15NA27.80000.183.77
Roasted BuckwheatRoasted Buckwheat Groats00.440.54102.440.7NA83.3000NANA
Boiled BulgurCooked Bulgur00.110.05620.680.16NA35.70000.020.99
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.77
Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour220.490.163.771.30.73NA49.60000.830.6
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.6
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.6
CornstarchCornstarch000000NA000000
Cooked CouscousCouscous, cooked00.130.0541.950.740.1NA29.80000.260.2
Dry CouscousCouscous, dry00.320.156.932.460.22NA39.7000NANA
White Canned HominyHominy, canned, white00.0060.0120.0650.310.01NA200.600.0990.4
Yellow Canned HominyHominy, canned, yellowNA0.0060.0120.0650.310.01NA2000NANA
Cooked MilletMillet, cooked00.210.162.640.340.21NA37.70000.040.6
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.8
Chow MeinChow Mein Chinese Noodles01.130.799.36NA0.085NA2480001.6510.5
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.390.2250.70.054NA33.70006.5312.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.190.05210.470.079NA14000NANA
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.950.266.371.90.48NA119000NANA
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.040.0650.190.340.026NA3.97000NANA
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.20.0521.740.970.099NA27.8000NANA
Cooked Oat BranOat bran, cooked00.320.0670.290.430.05NA12000NANA
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.35
Oat FlourPartially Debranned Oat Flour01.370.252.930.40.25NA63.50001.46.35
OatsOats01.50.281.92.680.2443.5111000NANA
Cooked PastaPasta, cooked, unenriched, without added salt00.040.040.790.220.097NA140000.120
Dry PastaDry Unenriched Pasta00.180.123.370.860.28NA35.70000.220.2
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7.940.0990.160.480.280.073NA7.9400000
Cooked Corn PastaCooked Corn Gluten-free Pasta5.950.110.0461.10.250.12NA1200NANANA
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.460.174.820.960.41NA49.600NANANA
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.360.292.670.30.056NA85.300NANANA
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.20.530.18NA41.70000.461.2
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.78
Cooked QuinoaQuinoa, cooked00.210.220.82NA0.24NA83.30001.250
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.840
Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.77
Brown Rice FlourRice flour, brownNA0.880.1612.63.161.46NA31.80001.2NA
Rice FlourUnenriched White Rice Flour00.270.0425.141.630.87NA7.940000.220
Cooked Rice NoodlesRice noodles, cooked00.0360.0080.140.0220.012NA20000.060
Dry Rice NoodlesRice noodles, dry00.0620.0340.440.10.03NA5.950000.220
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.350.145.10.750.24NA180000.340.4
Long-grain Brown RiceRaw Long-grain Brown Rice01.070.19132.10.959.945.60001.21.2
Cooked Brown RiceCooked Medium-grain Brown Rice00.20.0242.640.780.3NA7.94000NANA
Brown RiceRaw Medium-grain Brown Rice00.820.0858.552.961NA39.7000NANA
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.040.0260.580.430.052NA20000.0790
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.360.114.261.640.21NA14000NANA
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.420.0384.60.640.31NA1610000.020
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry01.20.099101.330.9NA5100000.060.2
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.150.0384.60.640.31NA5.950000.020
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.440.099101.330.9NA160000.060.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.150.0163.450.110.099NA1390000.020
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.320.0262.930.770.18NA1150000.0790
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched01.140.0978.320.33NA4580000.220.2
RiceRaw Regular Long-grain White Rice00.140.0973.1820.330160000.220.2
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.040.0260.790.770.18NA5.950000.0790
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.040.0320.790.820.099NA3.97000NANA
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.330.0323.640.820.099NA115000NANA
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched01.150.095102.660.29NA4580000.22NA
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.140.0953.182.660.29NA18000NANA
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.040.0320.790.790.12NA3.97000NANA
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.330.0322.960.790.12NA117000NANA
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked01.120.0958.162.560.34NA458000NANA
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.140.0953.182.560.34NA12000NANA
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.7
Light Rye FlourRye flour, light00.660.181.61.30.46NA45.60001.6511.7
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.7
RyeRye grain20.630.58.472.90.58NA75.40001.711.7
Enriched SemolinaSemolina, enriched01.61.13121.150.2NA3630000.52NA
SemolinaSemolina, unenriched00.560.166.571.150.2NA143000NANA
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA
Cooked Spinach SpaghettiSpaghetti, spinach, cooked160.190.23.040.360.19NA24000NANA
Spinach Spaghetti Dry Spinach Spaghetti 45.60.740.399.032.40.64NA950001.47301
Cooked SpeltSpelt, cooked00.20.065.1NA0.16NA25.800NA0.52NA
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.14
Tapioca PearlsDry Tapioca Pearls00.008000.270.016NA7.9400000
Cooked TeffTeff, cooked00.360.0651.8NA0.19NA35.70NANANANA
TriticaleTriticale00.830.272.842.60.27NA1450001.8NA
SeitanVital wheat gluten000000NA000000
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.77
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.560.9811.70.870.087NA3630000.460.6
Wheat FlourUnenriched All-purpose White Wheat Flour00.240.0792.50.870.087NA51.60000.120.6
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.77
Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.77
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.77
Cooked KamutCooked Khorasan WheatNA0.190.064.57NA0.14NA220NANA0.48NA
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.77
Wheat SproutsSprouted Wheat00.450.316.131.880.53NA75.405.160NANA
Cooked Wild RiceWild rice, cooked00.10.172.550.310.27NA51.60000.480.99
Wild RiceRaw Wild Rice20.230.5213.42.120.78NA1890001.633.77
Vitamins in Top 100 Cereals with the lowest Vitamin B12 content per 7 oz
In the above table you can find and compare the amount of vitamins in all cereals , sorted by least amount of Vitamin B12 per 7 ounces.
Top 5 cereals with least amount of vitamin b12 per 7 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley