Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.64108
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA79
Enriched SemolinaSemolina, enriched00.680.4850.480.086NA1530000.22NA74.5
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.2773.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.273
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA72.5
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.266
Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA66
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA64.5
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.7364.5
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA64.4
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA57.8
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.7557.5
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.955
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.6854.5
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.612251.2
Dry PastaDry Unenriched Pasta00.0730.0491.370.350.11NA14.60000.0890.08151
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA51
Cooked PastaPasta, cooked, unenriched, without added salt00.0380.0380.760.210.093NA13.30000.11050
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.170.170.873.050.3NA32.50000.0361047
FuyuSalted and Fermented Tofu00.410.260.980.340.24NA7500.520NANA44.7
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.230.182.630.250.26NA21600.9800.0499.8443.8
OkaraOkara00.0790.0790.390.350.45NA103000NANA42
Tofu YogurtTofu yogurt6.40.190.0640.77NA0.064NA1907.9800.991141.5
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.230.240.390.420.27NA7300.7700.0389.2338
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.330.210.790.280.19NA60.400.420NANA36.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.320.210.770.270.19NA59.200.3900.0399.4735
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0870.161.320.0770.081NA45.500.620NANA34.8
Soy CheeseSoybean, curd cheese3.9700.280.990.230.14NA43.70001.29.1433.4
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.932.8
SeitanVital wheat gluten000000NA00000032
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.8832
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.8632
Fried TofuTofu, fried1.10.190.0560.110.160.11NA300000.0448.6731.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.190.0560.110.160.11NA30000NANA31.7
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.8331.3
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.650.414.870.360.036NA1510000.190.2528
Wheat FlourUnenriched All-purpose White Wheat Flour00.0990.0331.030.360.036NA21.40000.0490.2528
SoymilkSoymilk Unfortified00.330.382.852.070.43NA1000000.6116.726.7
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.6325.7
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.3825.2
Soy VermicelliVermicelli, made from soy1.8000NA0NA00000.463.4424.5
Pinto BeansRaw Pinto Beans00.620.1810.680.41NA45405.4500.184.8424
Chocolate SoymilkUnfortified Chocolate Soymilk00.11.252.440.420.37NA52.43.338.100.04814.323
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.520.0465.630.790.38NA1980000.024022.7
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.180.0465.630.790.38NA7.30000.024022.7
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.422
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.110.0571.370.740.43NA21603.400.157.621.6
Pearled BarleyCooked Pearled Barley00.20.155.030.330.28NA390000.0241.9521
Peanut ButterSmooth Peanut Butter00.0550.0546.70.530.28NA180003.03020.6
OatsOats00.590.110.741.040.0921743000NANA19.6
Canned Refried BeansRefried beans, canned, traditional style00.250.261.220.630.34NA36.702000.3719.3
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.110.0641.450.20.016NA9.80001.93.6318.5
Chow MeinChow Mein Chinese Noodles00.360.253NA0.027NA79.60000.533.3818
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0620.040.90.660.08NA3.10000.12017.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.380.033.40.90.21NA1340000.092017.3
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0460.030.920.90.21NA6.920000.092017.3
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.390.0374.230.950.12NA134000NANA17.3
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.380.0373.450.920.14NA136000NANA17.3
Canned Large Lima BeansLima beans, large, mature seeds, canned00.210.130.990.980.35NA190000NANA17
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.4516.6
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.480.044.050.540.36NA2060000.0240.0816
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.180.044.050.540.36NA6.40000.0240.0816
Canned Navy BeansBeans, navy, mature seeds, canned00.370.151.30.460.27NA16501.8602.077.715.4
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.96015
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.815
Light Rye FlourRye flour, light00.280.0760.670.560.2NA19.30000.74.9614.8
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.4914
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.4914
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.190.0590.980.50.49NA8802.56027.713.5
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.40.130.670.440.48NA36101.6801.977.3413
Soy NutsDry-roasted Soybeans00.290.50.710.320.15NA13703.070NA24.713
Canned Baked BeansCanned Baked Beans no Salt14.30.430.171.23NA0.37NA68.608.8600.432.313
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.2513
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.2512.8
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.2512.7
Boiled SoybeansBoiled Soybeans no Salt00.270.50.70.310.41NA9402.9700.6133.512.7
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.470.043.451.10.14NA194000NANA12.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.480.044.241.10.12NA1930000.092NA12.6
NattoNatto00.230.2700.310.18NA11.4018.500.0143312.5
White Canned HominyHominy, canned, white00.0130.0250.140.640.021NA4.1701.2500.210.8312.5
Yellow Canned HominyHominy, canned, yellowNA0.0130.0250.140.640.021NA4.17000NANA12.5
Cooked Rice NoodlesRice noodles, cooked00.050.0110.20.0310.017NA2.780000.083012.5
Dry Rice NoodlesRice noodles, dry00.0260.0140.180.0420.012NA2.470000.091012.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.470.043.450.830.13NA1900000.090.08212.4
RiceRaw Regular Long-grain White Rice00.0580.041.30.830.1306.580000.090.08212.4
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.0712.4
Rice FlourUnenriched White Rice Flour00.110.0172.120.670.36NA3.280000.09012.4
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.2412.3
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.150.0451.740.670.087NA5.68000NANA12.2
Roasted SoybeansSoybeans roasted without salt00.0640.0930.90.290.13NA13501.40NANA12.2
SoybeansRaw Soybeans0.670.590.591.10.530.25NA25204.0400.5731.612
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.420.141.11.10.42NA2170000.475.211.7
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.380.131.571.120.19NA357000NANA11.7
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.024011.6
White BeansRaw White Beans00.390.130.430.660.29NA3500000.195.0511.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.711.5
Small White BeansRaw Small White Beans00.660.181.20.650.39NA345000NANA11.4
Great Northern BeansRaw Great Northern Beans00.580.211.730.970.4NA42704.700.195.311.4
Cranberry BeansRaw Cranberry Beans00.670.191.30.670.28NA541000NANA11.4
Vitamins in Top 100 Legumes & Cereals with the highest Selenium content per 300 kcal
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by most amount of Selenium per 300 calories.
Top 5 legumes & cereals with most amount of selenium per 300 calories are:
- Crude Wheat Bran
- Durum Wheat
- Enriched Semolina
- Cooked Couscous
- Cooked Whole-wheat Pasta