Fried TofuTofu, fried0.370.0630.0190.0370.0520.037NA100000.0152.93.72
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.0630.0190.0370.0520.037NA10000NANA3.72
FuyuSalted and Fermented Tofu00.140.0870.330.110.078NA2500.170NANA3.43
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0290.0530.440.0260.027NA1500.210NANA3.43
Commercial HummusHummus, commercial0.420.0680.0540.430.150.062NA20.30000.659.623.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0680.260.0890.062NA19.700.1300.0133.163.13
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.110.0710.260.0920.064NA2000.140NANA3
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0610.880.0840.085NA7200.3300.0163.283
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0580.0580.2910.1NA110000.0123.372.87
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.0370.0210.480.0680.005NA3.260000.631.22.86
PeanutsRaw Peanuts00.110.0242.130.310.061NA42.30001.4702.74
Roasted SoybeansSoybeans roasted without salt00.0210.0310.30.0970.044NA4500.470NANA2.7
Soy CheeseSoybean, curd cheese1.3200.0930.330.0770.046NA14.60000.43.052.67
Boiled SoybeansBoiled Soybeans no Salt00.090.170.230.10.14NA31.400.9900.2112.6
NattoNatto00.0760.0900.10.062NA3.806.1600.005112.6
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0140.0152.30.20.077NA2000.1301.1502.52
Peanut SpreadLow Sugar Peanut Spread00.0180.0192.520.190.072NA220001.240.0922.5
Soy NutsDry-roasted Soybeans00.0950.170.240.110.05NA45.701.020NA8.242.4
Soy FlourRaw Full-fat Soy Flour1.40.130.2710.370.11NA79.50000.45162.37
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.0180.0192.330.190.071NA15.60001.070.0852.35
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.62.26
SoybeansRaw Soybeans0.220.20.20.360.180.085NA8401.3500.1910.52.23
TempehTempeh00.0410.191.380.140.11NA12.50.042000.21102.1
Peanut ButterSmooth Peanut Butter00.0180.0182.240.180.094NA5.95000101.9
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0810.130.140.091NA24.400.2600.0133.081.9
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.0260.0342.450.170.079NA16.50000.8401.66
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA1.47
Cooked TempehTempeh, cooked00.0280.181.10.230.1NA10.80.072000.219.91.3
MisoMiso2.020.0490.120.460.170.1NA9.60.04000.00514.81.25
HummusHome Prepared Hummus00.050.0290.230.160.23NA33.304.4600.421.71.15
SoymilkSoymilk Unfortified00.110.130.950.690.14NA33.30000.25.561.1
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.31.08
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.20.0880.560.110.032NA6.8000NANA0.99
Tofu YogurtTofu yogurt2.130.0640.0210.26NA0.021NA6.402.6600.333.720.96
Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.880.94
Chocolate SoymilkUnfortified Chocolate Soymilk00.0350.420.810.140.12NA17.51.12.700.0164.760.93
OkaraOkara00.0260.0260.130.120.15NA34.2000NANA0.88
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.5300.81
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA0.81
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.6600.81
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.790.79
Chickpea flourChickpea flour (besan)0.520.130.0270.460.160.13NA1130000.212.350.74
Chow MeinChow Mein Chinese Noodles00.120.0841NA0.009NA26.50000.181.130.74
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.3200.74
Chickpeas Raw Chickpeas 0.790.130.0560.410.420.14NA14701.0600.222.40.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt0.610.0710.0380.320.170.085NA10500.7900.212.440.68
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids0.720.0180.0110.091NA0.084NA29.700.07200.212.460.67
Canned Chickpeas Canned Chickpeas , Solids0.720.0190.0110.1NA0.083NA34.500.07200.212.450.67
Millet FlourMillet flourNA0.110.0191.580.330.097NA11NA0NA0.0290.210.67
OatsOats00.20.0360.250.350.0315.6314.4000NANA0.62
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.0820.57
White Canned HominyHominy, canned, white00.0040.0080.0460.210.007NA1.400.4200.0690.280.54
Yellow Canned HominyHominy, canned, yellowNA0.0040.0080.0460.210.007NA1.4000NANA0.54
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.240.53
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.110.0450.420.160.008NA49.600.920NANA0.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.0830.47
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA0.45
ShoyuShoyu Soy Sauce00.0620.314.140.560.28NA26.4000000.44
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.0830.44
Cooked MilletMillet, cooked00.0890.0691.10.140.091NA160000.0170.250.4
Canned Refried BeansRefried beans, canned, traditional style00.0840.0880.410.210.11NA12.206.6700.12.330.4
Whole Sorghum FlourWhole-grain Sorghum Flour00.0920.0171.250.150.091NA6.96NA0.22NA0.141.80.37
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.150.121.10.120.023NA34.700NANANA0.37
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.40.36
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.070.35
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.0990.0651.80.140.061NA12.6NANANA0.063NA0.34
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.560.32
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.40.3
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.140.0562.10.310.1NA7.30000.140.160.29
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.620.28
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA0.28
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.80.28
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA0.27
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA0.27
Long-grain Brown RiceRaw Long-grain Brown Rice00.150.0261.770.290.131.366.270000.160.160.26
Brown Rice FlourRice flour, brownNA0.120.0221.750.440.2NA4.40000.17NA0.26
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.10.26
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.520.26
TriticaleTriticale00.120.040.430.390.041NA21.70000.27NA0.25
Brown RiceRaw Medium-grain Brown Rice00.110.0121.20.410.14NA5.52000NANA0.25
Cooked Brown RiceCooked Medium-grain Brown Rice00.0910.0111.20.350.13NA3.57000NANA0.25
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry2.520.0650.0240.680.140.058NA700NANANA0.25
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.0420.0180.440.10.046NA4.7600NANANA0.25
Red LentilsRaw Pink Or Red Lentils0.840.140.030.420.0970.11NA5700.470NANA0.25
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.10.0532.20.220.077NA16.3NANANA0.0470.250.24
Barley Malt flourBarley malt flour0.280.0860.0851.560.160.18NA10.500.1700.160.610.24
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.560.24
Split Green PeasRaw Split Green Peas1.920.20.0670.990.260.038NA4.1200.4900.0334.370.24
Pigeon Peas Raw Pigeon Peas 0.290.190.0550.860.370.083NA133000NANA0.23
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA0.22
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.580.22
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.070.184.70.450.24NA21.7000000.21
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.230.0320.350.270.032NA3.4000NANA0.21
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.560.21
SeitanVital wheat gluten000000NA0000000.21
Barley flourBarley flour or meal00.110.0331.80.0420.112.52.30000.170.640.2
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.750.19
Canned CowpeasCanned Common CowpeasNA0.0990.0960.460.250.058NA66.203.50NANA0.19
Boiled BuckwheatCooked Buckwheat Groats00.0430.0421.020.390.084NA15.20000.0982.070.19
Cooked PastaPasta, cooked, unenriched, without added salt00.0130.0130.250.0710.031NA4.430000.03800.19
Vitamins in Top 100 Cereals & Legumes with the highest Omega 6 content per 100 kcal
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by most amount of Omega 6 per 100 calories.
Top 5 cereals & legumes with most amount of omega 6 per 100 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus