Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.4
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.33210
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.44
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.4
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.3
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari3400.24NA2.46420.8NA13415715.74.81.399
FuyuSalted and Fermented Tofu39.70.32NA1.7451NA6364.71524771.3460.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1820.26NA1.844.30.64NA15119714.6131.05143
OkaraOkara1050.26NA1.734.20.53NA7928014120.74107
Tofu YogurtTofu yogurt1260.08NA1.1342.6NANA40.4501437.20.3382.4
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2580.27NA2.0647.40.8NA15519012.715.41.06106
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.05111
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.1449
Soy CheeseSoybean, curd cheese1250.25NA3.71510.59NA1471321113.21.1447
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.5
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.2
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate3560.15NA1.8350.55NA1065410.65.930.7418.7
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.27
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.27
SoymilkSoymilk Unfortified46.30.24NA1.246.30.41NA962198.9940.22163
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.1
Soy VermicelliVermicelli, made from soy16.60.58NA0.550.6NANA6.040.918.161.21.33.6
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.27
Chocolate SoymilkUnfortified Chocolate Soymilk39.70.33NA0.7624NANA812277.6840.54136
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked15.40.057NA1.477.30.29NA44.745.57.561.630.357.2
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked15.40.057NA0.27.30.29NA44.745.57.561.630.357.2
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
Canned Refried Beans, fat-freeRefried beans, canned, fat-free430.21NA2.05480.41NA1414357.24430.82100
Pearled BarleyCooked Pearled Barley8.940.085NA1.1180.21NA4475.672.440.6756
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.26
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.95
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.34
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.060.051NA0.145.150.27NA8.2510.35.775.150.4279
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked7.70.05331.60.929.230.36NA33275.770.770.3852.6
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt7.70.053NA0.159.230.36NA33275.770.770.3852.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2.30.029NA1.15100.29NA28.522.35.7700.3252.8
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked0.770.055NA1.126.150.27NA25.4205.7700.3152.7
Canned Large Lima BeansLima beans, large, mature seeds, canned26.60.23NA2.349.40.46NA942785.74250.8298
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry190.076NA0.897.20.28NA4146.55.320.530.272.64
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry190.076NA0.27.20.28NA4146.55.320.530.272.64
Canned Navy BeansBeans, navy, mature seeds, canned41.60.18NA1.6441.60.33NA1192555.132970.6862.3
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.6895
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt320.151.541.46350.32NA1033054.340.70.6944
Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.18
Canned Baked BeansCanned Baked Beans no Salt47.60.2NA0.2830.5NANA992824.30.951.3369
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
Boiled SoybeansBoiled Soybeans no Salt59.30.24NA3500.48NA1422994.240.580.6736.4
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
NattoNatto1030.32NA4.0854.50.72NA82.53454.173.31.4426
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.46115
Yellow Canned HominyHominy, canned, yellow140.042NA0.8622.20.097NA48.612.54.174791.46115
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
Dry Rice NoodlesRice noodles, dry4.950.021NA0.193.30.14NA428.244.15500.23.27
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.2
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.83
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.42
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.9
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt14.80.21.92.0837.40.45NA974423.91.740.8360.7
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt230.17NA1.9420.46NA1013183.92.40.8253.3
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared6.450.03NA1.434.030.28NA307.263.873.230.456.7
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.5
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.16
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.7
Minerals in Top 100 Legumes & Cereals with the highest Selenium content per 100 kcal
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by most amount of Selenium per 100 calories.
Top 5 legumes & cereals with most amount of selenium per 100 calories are:
- Crude Wheat Bran
- Durum Wheat
- Enriched Semolina
- Cooked Couscous
- Cooked Whole-wheat Pasta