Soy NutsDry-roasted Soybeans310.24NA0.8850.80.49NA1453044.30.451.060.18
Chunk Style Peanut ButterPeanut butter, chunk style, without salt7.640.0980.530.32270.31NA541261.42.90.470.19
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt100.089NA0.2529.40.31NA66.31210.5510.550.24
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.26
Peanut SpreadLow Sugar Peanut Spread110.12NA0.4425.20.3NA541261.4450.540.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.31
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.34
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.42
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.95
PeanutsRaw Peanuts16.20.2NA0.8129.60.34NA66.31241.273.170.581.15
Soy FlourRaw Full-fat Soy Flour47.50.67NA1.47990.5272.41145791.7330.91.2
Carob flourCarob flour1570.26NA1.3224.30.23NA35.63732.415.80.411.6
SoybeansRaw Soybeans620.37NA3.5262.80.56NA15840340.451.11.9
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.03
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.05
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.1
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.2
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.2
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.2
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.28
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.35
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.4
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.44
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.6
Mung BeansRaw Mung Beans380.27NA1.9454.50.3NA1063592.364.320.772.6
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
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
Chickpea flourChickpea flour (besan)11.60.24NA1.26430.41NA822192.1416.50.732.66
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
MothbeansRaw Mothbeans43.70.2NA3.161110.53NA1433472.48.750.562.82
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.83
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
Pink BeansRaw Pink Beans380.24NA1.97530.4NA1214273.82.330.742.93
Large Lima BeansRaw Large Lima Beans240.22NA2.2266.30.49NA1145102.135.330.843
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
Tapioca PearlsDry Tapioca Pearls5.60.006NA0.440.280.031NA1.963.070.220.280.0343.07
Pigeon Peas Raw Pigeon Peas 380.31NA1.5253.40.52NA1074062.44.960.83.1
Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.13
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
French BeansRaw French Beans54.20.13NA0.99550.35NA88.63843.765.250.553.14
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
Great Northern BeansRaw Great Northern Beans51.60.25NA1.655.80.42NA1324093.84.130.683.16
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Mungo BeansRaw Mungo Beans40.50.29NA2.278.30.45NA1112882.4110.983.17
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
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Broadbeans Raw Broadbeans 30.20.24NA1.9656.30.48NA1233112.43.80.923.2
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Black BeansRaw Black Beans360.25NA1.47500.31NA1034350.941.471.073.23
Black Turtle BeansRaw Black Turtle Beans470.29NA2.57470.29NA1304420.942.650.653.24
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Pinto BeansRaw Pinto Beans32.60.26NA1.4650.70.33NA1184018.043.460.663.27
Dry Rice NoodlesRice noodles, dry4.950.021NA0.193.30.14NA428.244.15500.23.27
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
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
White BeansRaw White Beans720.3NA3.14570.54NA905393.844.81.13.4
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Small White BeansRaw Small White Beans51.50.19NA2.354.50.38NA1324593.83.570.843.5
Red Kidney BeansRaw Red Kidney Beans24.60.210.652410.33NA1204030.953.560.833.5
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.5
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
Kidney BeansRaw All Types Kidney Beans430.29NA2.46420.31NA1224220.967.20.843.53
Common CowpeasRaw Common Cowpeas32.70.25NA2.4654.80.45NA1263312.684.7613.56
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.6
Navy BeansRaw Navy Beans43.60.25NA1.63520.42NA1213523.261.51.13.6
Soy VermicelliVermicelli, made from soy16.60.58NA0.550.6NANA6.040.918.161.21.33.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans240.2NA1.85560.5NA1104192.13.90.783.6
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Cranberry BeansRaw Cranberry Beans380.24NA1.546.60.27NA1113983.81.81.13.7
Minerals in Top 100 Legumes & Cereals with the lowest Water content per 100 kcal
In the above table you can find and compare the amount of minerals in all legumes & cereals , sorted by least amount of Water per 100 calories.
Top 5 legumes & cereals with least amount of water per 100 calories are:
- Dry-roasted Soybeans
- Chunk Style Peanut Butter
- Oil-Roasted Peanuts no Salt
- Smooth Peanut Butter
- Low Sugar Peanut Spread