Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.7423
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.222
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.0621.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles29.80.1702.529.80.51NA12312645.55360.89721
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.619.6
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.7618
Peanut ButterSmooth Peanut Butter76.50.814.43.062541.93NA47583957.36753.82.216
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.1315.3
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.314.6
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.614.2
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.614.2
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.931214
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.5713.8
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.411.4
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.710
NattoNatto3080.95NA121632.17NA247103312.59.924.3787.76
Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.87.5
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.351017.05
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.76.33
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.23996.15
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.65.74
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.441005.7
FuyuSalted and Fermented Tofu65.20.53NA2.873.71.66NA10310624.540722.2995.64
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.244.92
Oat FlourPartially Debranned Oat Flour780.62NA5.672045.7NA64152648274.54124.5
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.4194.2
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.64.07
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.07163.88
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.33.75
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.9113.73
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.33.6
Cooked TempehTempeh, cooked1360.77NA31091.82NA3595680202.2384.43.57
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.63613.5
OatsOats76.50.89NA6.72516.97227741608362.835.6311.73.44
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari4000.28NA2.949.60.94NA15718418.45.671.51173.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.131203.37
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.72.97
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.3142.9
HummusHome Prepared Hummus69.50.32NA2.2410.8NA1562453.43431.55922.9
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.32.86
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1570.22NA1.5738.30.55NA13017012.611.30.911242.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.52.4
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.52.25
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.62.1
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2850.3NA2.352.40.89NA17221014171.181182.1
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.04952.07
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.51.9
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.61.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.31.58
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.21.55
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.61.5
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.41.4
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.551021.4
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.71.37
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.4141.36
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.47171.35
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.51.33
Canned Chickpeas Canned Chickpeas , Solids63.80.36NA1.5371.2NA1201794.43490.89951.3
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.51.3
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids610.35NA1.4341.13NA1131554.43010.84951.3
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.51.3
Tofu YogurtTofu yogurt1670.11NA1.556.7NANA5466.618.449.60.441101.28
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.21.27
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.670.29NA1.31690.68NA359417114.252.54141.27
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.1111.26
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.42161.24
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 38.30.6NA4.721473.18NA4075199815.63.412.51.23
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.61.2
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.31.2
TriticaleTriticale52.40.65NA3.641844.55NA507471NA7.14.9151.2
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.81.13
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.9151.1
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.43121.1
SeitanVital wheat gluten2010.26NA7.3735.4NANA36914256.3411.211.61.1
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.94181.03
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.61
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.83170.99
OkaraOkara1130.28NA1.84370.57NA853021512.80.791160.94
RyeRye grain340.52NA3.731563.65NA47172319.72.833.76150.93
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.50.85
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt72.30.33NA1.776.50.96NA1813473.75.671.961010.85
Chocolate SoymilkUnfortified Chocolate Soymilk35.40.29NA0.6821.3NANA72.32036.8750.481210.83
SoymilkSoymilk Unfortified35.40.18NA0.9135.40.32NA73.71676.872.30.171250.83
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.60.82
Spinach Spaghetti Dry Spinach Spaghetti 82.20.71NA32473.75NA47153390513.9120.8
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina170.28NA2.3463.81.46NA15610948.58.51.6860.77
Dry PastaDry Unenriched Pasta29.80.41NA1.84751.3NA26831689.68.52140.77
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.60.76
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.70.75
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.80.73
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.30.72
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.9160.71
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.13490.7
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.70.69
Cooked MilletMillet, cooked4.250.23NA0.8962.40.39NA142881.282.831.31010.68
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg8.50.085NA1.6200.27NA56.727NA1050.52980.64
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.30.63
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.70.59
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.680.58
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.5180.56
Minerals in Top 100 Legumes & Cereals with the highest Omega 6 content per 5 oz
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Omega 6 per 5 ounces.
Top 5 legumes & cereals with most amount of omega 6 per 5 ounces are:
- Low Sugar Peanut Spread
- Raw Peanuts
- Oil-Roasted Peanuts no Salt
- Chinese Restaurant Crunchy Flat Noodles
- Chunk Style Peanut Butter