Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.4180
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA132
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA124
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.45123
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.772122
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA121
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.652110
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA110
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA108
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.9107
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA107
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA96
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.2496
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.592
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.891
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.9920485.3
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.1385
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA85
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.19083.5
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.290.291.455.10.5NA54.20000.061778.3
FuyuSalted and Fermented Tofu00.680.441.630.570.39NA12500.860NANA74.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.390.34.40.420.43NA36101.6400.08216.473
OkaraOkara00.130.130.660.580.76NA171000NANA69.7
Tofu YogurtTofu yogurt10.60.320.111.28NA0.11NA32013.301.6518.669
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.380.40.650.710.46NA12201.300.06415.463.5
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.550.351.320.460.32NA10100.690NANA60.4
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.530.341.30.450.31NA9900.6600.06615.858.6
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.140.272.20.130.13NA7601.030NANA58
Soy CheeseSoybean, curd cheese6.6200.461.660.380.23NA73000215.255.6
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.254.6
SeitanVital wheat gluten000000NA00000053.6
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.1353.6
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.153.2
Fried TofuTofu, fried1.850.310.0930.190.260.18NA500000.07414.452.8
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.310.0930.190.260.18NA50000NANA52.8
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.0552.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.4146.6
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.4146.6
SoymilkSoymilk Unfortified00.560.644.753.450.71NA167000127.844.4
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.0543
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.9642
Soy VermicelliVermicelli, made from soy3.02000NA0NA00000.775.7440.8
Pinto BeansRaw Pinto Beans01.030.311.71.130.68NA75609.0800.38.0740.2
Chocolate SoymilkUnfortified Chocolate Soymilk00.172.084.070.710.61NA87.35.5613.500.0792438
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.041038
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.041038
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.6737
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.190.0952.31.230.72NA36105.700.2512.736
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.2535
Peanut ButterSmooth Peanut Butter00.0910.089110.880.47NA29.80005.05034.4
OatsOats00.980.181.241.740.152872000NANA32.6
Canned Refried BeansRefried beans, canned, traditional style00.420.442.041.050.57NA61033.300.511.732.2
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.0531
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.6330.3
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.21029
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.15029
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.15029
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA29
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA29
Canned Large Lima BeansLima beans, large, mature seeds, canned00.350.221.651.640.58NA316000NANA28.5
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.0827.7
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.1326.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.1326.6
Canned Navy BeansBeans, navy, mature seeds, canned00.620.242.150.760.46NA27403.103.451325.7
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.6025.2
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.8324.7
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.2624.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.8123.6
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.8223.3
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.320.0981.630.830.82NA14604.2703.351322.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.670.221.10.730.8NA60102.803.312.221.7
Soy NutsDry-roasted Soybeans00.480.841.180.530.25NA22805.120NA41.221.5
Canned Baked BeansCanned Baked Beans no Salt240.710.292.05NA0.62NA114014.800.713.821.4
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.4121.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.4221.3
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.4121.2
Boiled SoybeansBoiled Soybeans no Salt00.450.831.160.520.68NA15704.94015621.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA21
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA21
NattoNatto00.380.4500.510.31NA1903100.02454.721
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.421
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA21
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.14021
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.15020.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.1420.7
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.1420.7
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.4520.6
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.15020.6
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.7320.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA20.4
Roasted SoybeansSoybeans roasted without salt00.110.151.50.480.22NA22502.350NANA20.4
SoybeansRaw Soybeans1.120.980.981.80.890.42NA42006.7300.9552.720
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.70.241.831.830.7NA3610000.788.719.6
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA19.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.04019.4
White BeansRaw White Beans00.660.220.721.10.48NA5830000.328.419.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.8619
Small White BeansRaw Small White Beans01.10.3121.10.65NA574000NANA19
Great Northern BeansRaw Great Northern Beans00.960.352.91.620.66NA71107.800.328.8519
Cranberry BeansRaw Cranberry Beans01.10.322.171.10.46NA901000NANA19
Vitamins 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 vitamins 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