Wheat BranCrude Wheat Bran2319.841.460.394.701490.95NANANA9936180
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA20132
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.6124
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.2517123
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.671320122
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.6121
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.7110
Wheat GermCrude Wheat Germ13913.52.317.34072NANANANA18.332110
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.3108
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.4107
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.7819107
Cooked Oat BranOat bran, cooked125010.82.040.194.050143NANANANA32.54096
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1383.70.480.0861.2NA1013.60.280.280.831418.796
Oat BranRaw Oat Bran20314.32.70.255.3801352.95NANANA31.33592
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.491
Spinach Spaghetti Dry Spinach Spaghetti 1342.10.30.0990.7601013.66NANANA14.21885.3
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.685
Cooked Spinach SpaghettiSpaghetti, spinach, cooked3852.420.350.120.870101NANANANANA17.685
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.483.5
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.026078.3
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.474.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.873
OkaraOkara65811.41.270.594.4080.5NANANANANA2369.7
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.669
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.775863.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA86060.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.975358.6
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.758
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.455.6
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.254.6
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.8110253.6
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA221453.6
Hulled BarleyBarley, hulled1413.250.680.161.401041.13NANANA24.417.653.2
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.223552.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.223552.8
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.252.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.71446.6
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.71446.6
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.344.4
Millet FlourMillet flour1315.560.70.0583.34NA982.1701.650.394.61443
Oat FlourPartially Debranned Oat Flour12411.320.183.94081.30.9900.120.628.041842
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.1540.8
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.33140.2
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.171838
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.661238
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.661238
Corn BranCrude Corn Bran2232.050.290.0290.9101910NANANA17618.737
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.836
Pearled BarleyCooked Pearled Barley4071.80.380.0850.7801151.14NANANA15.49.235
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.634.4
OatsOats1298.871.560.143.1085NANANANA13.621.732.6
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.732.2
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.931
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.530.3
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.429
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.329
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.329
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.1529
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.0829
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.228.5
Dark Rye FlourRye flour, dark1543.40.410.231.401063.550.350.342.7736.624.527.7
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.41026.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.41026.6
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.325.7
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.325.2
Rice BranCrude Rice Bran158336.60.511.3078.61.420.320.320.7933.22124.7
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.824.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.51123.6
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.323.3
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA282822.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.521.7
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.221.5
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA262321.4
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.221.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.621.3
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA101321.2
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.45321.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.0821
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.221
NattoNatto237263.771.741303011.6NANANA12.84621
White Canned HominyHominy, canned, white6946.10.850.0832.709910.5NANANA17.410.321
Yellow Canned HominyHominy, canned, yellow6946.10.850.0832.7099NANANANA17.410.321
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.321
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.1720.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.7720.7
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.7720.7
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.620.6
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.1320.6
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.320.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.220.4
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA194120.4
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.44120
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.43419.6
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.63219.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.819.4
White BeansRaw White Beans1501.280.330.250.30903.17NANANA233519.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.519
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.419
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.219
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.419
Macronutrients in Top 100 Legumes & Cereals with the highest Selenium content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all legumes & cereals , sorted by most amount of Selenium per 500 calories.
Top 5 legumes & cereals with most amount of selenium per 500 calories are:
- Crude Wheat Bran
- Durum Wheat
- Enriched Semolina
- Cooked Couscous
- Cooked Whole-wheat Pasta