Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.320
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.1
Boiled BuckwheatCooked Buckwheat Groats00.0430.0421.020.390.084NA15.20000.0982.07
Roasted BuckwheatRoasted Buckwheat Groats00.0650.0781.50.360.1NA12000NANA
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.083
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.082
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.083
Cooked CouscousCouscous, cooked00.0560.0240.880.330.046NA13.40000.120.089
Cooked MilletMillet, cooked00.0890.0691.10.140.091NA160000.0170.25
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.24
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.0950.0260.520.240.04NA7.07000NANA
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0150.0250.0740.130.01NA1.53000NANA
OatsOats00.20.0360.250.350.0315.6314.4000NANA
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.0420.0180.440.10.046NA4.7600NANANA
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.4
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.4
Cooked QuinoaQuinoa, cooked00.0890.0920.34NA0.1NA350000.530
Cooked Rice NoodlesRice noodles, cooked00.0170.0040.0670.010.006NA0.930000.0280
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.140.0562.10.310.1NA7.30000.140.16
Long-grain Brown RiceRaw Long-grain Brown Rice00.150.0261.770.290.131.366.270000.160.16
Cooked Brown RiceCooked Medium-grain Brown Rice00.0910.0111.20.350.13NA3.57000NANA
Brown RiceRaw Medium-grain Brown Rice00.110.0121.20.410.14NA5.52000NANA
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.75
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA
Cooked SpeltSpelt, cooked00.0810.0242.02NA0.063NA10.200NA0.2NA
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.07
Cooked TeffTeff, cooked00.180.0330.9NA0.096NA180NANANANA
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.56
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.58
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.56
Cooked KamutCooked Khorasan WheatNA0.0720.0231.75NA0.053NA8.330NANA0.18NA
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.56
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA
Cooked Wild RiceWild rice, cooked00.0510.0861.270.150.13NA25.70000.240.5
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.53
Vitamins in Top 40 Whole Cereals with the lowest Vitamin B12 content per 100 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 100 calories.
Top 5 whole cereals with least amount of vitamin b12 per 100 calories are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats