Chickpeas Raw Chickpeas 3.970.630.282.042.10.71NA73705.301.1120
Red LentilsRaw Pink Or Red Lentils4.20.710.152.10.490.56NA28502.370NANA0
TempehTempeh00.20.936.880.720.56NA62.50.21001.0450.30
Cooked TempehTempeh, cooked00.140.925.471.160.51NA540.36001.0349.50
LentilsRaw Lentils2.841.240.33.73.040.77NA68006.400.77.10.14
Tapioca PearlsDry Tapioca Pearls00.006000.190.011NA5.6000001.1
FalafelHome prepared Falafel1.50.220.251.570.440.19NA14002.40NANA1.5
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt00.810.243.772.520.2NA27501.700.13212.54
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt00.0710.07411.510.38NA10000.6705.7702.75
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.783.36
MilletRaw Millet00.560.386.241.120.51151120000.0661.23.57
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.0633.6
CornstarchCornstarch000000NA0000003.67
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.263.8
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.663.92
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.483.96
Boiled Kidney BeansBoiled All Types Kidney Beans00.630.232.280.870.47NA51204.7200.12334.33
YokanYokan, prepared from adzuki beans and sugar00.010.0080.110.190.015NA15.4000NANA4.42
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.650.362.460.80.45NA28106.2503.26124.5
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.920.221.90.920.26NA5640003.312.54.55
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.830.210.960.880.45NA482000NANA4.58
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.870.222.0310.3NA3310003.3512.74.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.50.242.10.860.41NA29104.650NANA4.65
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.420.170.50.820.33NA2910003.412.64.68
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.450.252.81.680.38NA473000NANA4.7
Black BeansRaw Black Beans01.30.282.871.30.42NA6510000.318.24.7
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt00.860.211.910.59NA5640003.312.44.7
Adzuki BeansRaw Adzuki Beans1.50.690.3342.230.53NA945000NANA4.7
ShoyuShoyu Soy Sauce00.311.5620.72.81.4NA132000004.7
Black Turtle BeansRaw Black Turtle Beans01.330.282.91.330.42NA6550000.318.264.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.630.232.280.870.47NA51204.7200.12334.72
Red Kidney BeansRaw Red Kidney Beans00.90.323.131.160.59NA58506.6800.318.34.75
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.770.251.90.880.3NA761000NANA4.78
Kidney BeansRaw All Types Kidney Beans00.790.333.11.170.6NA59206.7600.3328.54.8
Canned Kidney BeansCanned All Types Kidney BeansNA0.690.32.450.820.44NA21407.1400.1224.45.36
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.66
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour110.140.220.670.390.1NA11000006.15
PeanutsRaw Peanuts00.560.1210.61.560.31NA2120007.3506.35
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein00.350.9123.62.241.2NA108000006.67
TamariSoy sauce made from soy (tamari)00.491.27333.131.67NA150000006.67
HummusHome Prepared Hummus00.250.151.130.811.13NA167022.302.18.476.78
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.650.413.050.80.49NA14204.9400.1225.36.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt00.090.09411.60.950.35NA780005.350.426.96
Peanut SpreadLow Sugar Peanut Spread00.0890.09412.60.950.36NA1110006.20.467
Canned White BeansBeans, white, mature seeds, canned00.420.160.50.810.33NA2850003.4612.77
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.770.663.410.3NA33501503.412.67.14
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.770.663.410.3NA33501503.412.67.14
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.130.1712.20.860.4NA82.60004.207.92
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.48.5
Soy FlourRaw Full-fat Soy Flour6.90.671.344.981.830.53NA3970002.2580.68.64
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt010.442.820.530.16NA34000NANA9.86
Commercial HummusHummus, commercial2.10.340.272.160.730.31NA1010003.25489.9
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.850.242.30.950.49NA50003.200.0362.1410.4
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.860.332.561.90.49NA5970001.048.810.4
Large Lima BeansRaw Large Lima Beans00.750.32.2720.76NA5840001.078.8810.7
Chickpea flourChickpea flour (besan)2.60.630.142.280.780.64NA5650001.0711.810.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4.30.870.242.131.770.43NA89701.7201.27.3310.8
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.560.222.080.790.038NA24804.620NANA11
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA11
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA11
Canned Chickpeas Canned Chickpeas , Solids3.60.0970.0540.5NA0.42NA17300.3601.0412.211
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.620.0910.0540.45NA0.42NA14900.3601.0512.311.2
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.2100.280.140.071NA2.850000.19011.3
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.050.350.191.60.870.42NA52403.9601.071211.3
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.3011.5
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA11.7
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.63011.7
Mung BeansRaw Mung Beans8.650.890.343.242.750.55NA90106.900.731312
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4.550.440.43.230.710.33NA47301.3600.0911312
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt00.90.272.331.70.4NA61901.70NANA12
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4.760.780.292.751.950.32NA75704.7600.711312
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt9.520.710.367.142.060.28NA44804.7600.711312
Carob flourCarob flour2.250.121.044.270.110.82NA65.300.4501.4012
MothbeansRaw Mothbeans2.90.820.134.12.240.53NA94605.830NANA12
Pigeon Peas Raw Pigeon Peas 1.460.940.274.321.850.41NA665000NANA12
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.312
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.150.161.761.350.16NA17000NANA12
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.270.530.0982.851.670.4NA61104.270NANA12
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt00.60.243.231.30.21NA459000NANA12
Broadbeans Raw Broadbeans 4.40.810.494.151.430.54NA62002.0500.0731312
Mungo BeansRaw Mungo Beans1.470.40.372.121.330.41NA317000NANA12
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.730.314.572.750.77NA78006.4700.477.3312
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA12
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA12
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7.040.140.356.760.840.32NA232012.70NANA12.7
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA13.3
Common CowpeasRaw Common Cowpeas4.461.270.343.12.230.53NA94202.2300.587.4413.4
Split Green PeasRaw Split Green Peas9.60.990.344.961.320.19NA20.602.4700.162214.7
Canned CowpeasCanned Common CowpeasNA0.490.482.31.230.29NA331017.50NANA15
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA15.7
Navy BeansRaw Navy Beans01.150.243.251.10.64NA5400NA00.033.716.3
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.917
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.3317.3
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.670.252.91.130.5NA43205.50NANA17.4
MisoMiso100.250.592.30.850.5NA480.2000.0257417.7
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.630.262.021.20.46NA35505.703.461318
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA18.5
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.230.233.040.870.33NA46404.80NANA18.7
French BeansRaw French Beans00.780.323.041.150.58NA58206.70NANA19
Pink BeansRaw Pink Beans01.130.282.761.450.77NA6750000.318.319
Vitamins in Top 100 Legumes & Cereals with the lowest Selenium content per 500 kcal
In the above table you can find and compare the amount of vitamins in all legumes & cereals , sorted by least amount of Selenium per 500 calories.
Top 5 legumes & cereals with least amount of selenium per 500 calories are:
- Raw Chickpeas
- Raw Pink Or Red Lentils
- Tempeh
- Cooked Tempeh
- Raw Lentils