Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.8836
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA26.4
Enriched SemolinaSemolina, enriched00.230.161.660.160.029NA510000.072NA25
Cooked CouscousCouscous, cooked00.0560.0240.880.330.046NA13.40000.120.08924.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.10.0662.10.180.062NA140000.150.424.4
Cooked KamutCooked Khorasan WheatNA0.0720.0231.75NA0.053NA8.330NANA0.18NA24
Whole Wheat PastaDry Whole-Wheat PastaNA0.120.0622.470.250.08NA19.60NA00.130.422
Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA22
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.0990.0651.80.140.061NA12.6NANANA0.063NA21.5
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.5821.5
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA21.5
Cooked Oat BranOat bran, cooked00.40.0850.360.540.063NA15000NANA19.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.10.0532.20.220.077NA16.3NANANA0.0470.2519
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.318.4
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.5618
Spinach Spaghetti Dry Spinach Spaghetti 6.20.10.0531.220.330.087NA130000.240.717
Dry PastaDry Unenriched Pasta00.0240.0160.460.120.038NA4.850000.030.02717
Cooked Spinach SpaghettiSpaghetti, spinach, cooked6.150.0750.0791.180.140.074NA9.23000NANA17
Cooked PastaPasta, cooked, unenriched, without added salt00.0130.0130.250.0710.031NA4.430000.038016.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari00.0580.0580.2910.1NA110000.0123.3715.7
FuyuSalted and Fermented Tofu00.140.0870.330.110.078NA2500.170NANA15
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0610.880.0840.085NA7200.3300.0163.2814.6
OkaraOkara00.0260.0260.130.120.15NA34.2000NANA14
Tofu YogurtTofu yogurt2.130.0640.0210.26NA0.021NA6.402.6600.333.7214
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)00.0770.0810.130.140.091NA24.400.2600.0133.0812.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfateNA0.110.0710.260.0920.064NA2000.140NANA12
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfateNA0.110.0680.260.0890.062NA19.700.1300.0133.1611.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigariNA0.0290.0530.440.0260.027NA1500.210NANA11.6
Soy CheeseSoybean, curd cheese1.3200.0930.330.0770.046NA14.60000.43.0511
Barley flourBarley flour or meal00.110.0331.80.0420.112.52.30000.170.6411
SeitanVital wheat gluten000000NA00000010.7
Raw Pearled BarleyBarley, pearled, raw0.280.0540.0321.30.080.074NA6.530000.0060.6310.7
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.6210.6
Fried TofuTofu, fried0.370.0630.0190.0370.0520.037NA100000.0152.910.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfateNA0.0630.0190.0370.0520.037NA10000NANA10.6
Barley Malt flourBarley malt flour0.280.0860.0851.560.160.18NA10.500.1700.160.6110.4
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.220.141.620.120.012NA50.30000.0630.0829.3
Wheat FlourUnenriched All-purpose White Wheat Flour00.0330.0110.340.120.012NA7.140000.0160.0829.3
SoymilkSoymilk Unfortified00.110.130.950.690.14NA33.30000.25.568.9
Millet FlourMillet flourNA0.110.0191.580.330.097NA11NA0NA0.0290.218.56
Oat FlourPartially Debranned Oat Flour00.170.0310.360.050.031NA7.920000.170.798.4
Soy VermicelliVermicelli, made from soy0.6000NA0NA00000.151.158.16
Pinto BeansRaw Pinto Beans00.210.0610.340.230.14NA15101.800.0611.68.04
Chocolate SoymilkUnfortified Chocolate Soymilk00.0350.420.810.140.12NA17.51.12.700.0164.767.6
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.170.0151.880.260.13NA660000.00807.56
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.060.0151.880.260.13NA2.440000.00807.56
Corn BranCrude Corn Bran1.80.0040.0451.220.280.068NA1.80000.190.137.37
Canned Refried Beans, fat-freeRefried beans, canned, fat-free00.0380.0190.460.250.14NA7201.1400.0512.537.2
Pearled BarleyCooked Pearled Barley00.0670.051.680.110.093NA130000.0080.657
Peanut ButterSmooth Peanut Butter00.0180.0182.240.180.094NA5.95000106.87
OatsOats00.20.0360.250.350.0315.6314.4000NANA6.53
Canned Refried BeansRefried beans, canned, traditional style00.0840.0880.410.210.11NA12.206.6700.12.336.44
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.0370.0210.480.0680.005NA3.260000.631.26.16
Chow MeinChow Mein Chinese Noodles00.120.0841NA0.009NA26.50000.181.136.05
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0210.0130.30.220.027NA1.030000.04105.77
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.130.011.140.30.072NA44.60000.03105.77
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0150.010.310.30.072NA2.30000.03105.77
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.130.0121.40.320.038NA44.6000NANA5.77
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.130.0121.150.310.045NA45.4000NANA5.77
Canned Large Lima BeansLima beans, large, mature seeds, canned00.070.0430.330.330.12NA63.3000NANA5.7
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.85.54
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.160.0131.350.180.12NA68.70000.0080.0275.32
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.060.0131.350.180.12NA2.140000.0080.0275.32
Canned Navy BeansBeans, navy, mature seeds, canned00.120.0490.430.150.091NA5500.6200.692.575.13
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.3205.04
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.64.94
Light Rye FlourRye flour, light00.0930.0250.220.190.066NA6.440000.231.654.93
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.140.0562.10.310.1NA7.30000.140.164.7
Long-grain Brown RiceRaw Long-grain Brown Rice00.150.0261.770.290.131.366.270000.160.164.66
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.0630.020.330.170.16NA29.300.8500.672.564.5
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.130.0430.220.150.16NA12000.5600.662.454.34
Soy NutsDry-roasted Soybeans00.0950.170.240.110.05NA45.701.020NA8.244.3
Canned Baked BeansCanned Baked Beans no Salt4.760.140.0570.41NA0.12NA2302.9500.140.764.3
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.0834.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.0834.27
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.0824.25
Boiled SoybeansBoiled Soybeans no Salt00.090.170.230.10.14NA31.400.9900.2114.24
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.160.0131.150.360.048NA64.5000NANA4.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.160.0131.40.370.04NA640000.031NA4.2
NattoNatto00.0760.0900.10.062NA3.806.1600.005114.17
White Canned HominyHominy, canned, white00.0040.0080.0460.210.007NA1.400.4200.0690.284.17
Yellow Canned HominyHominy, canned, yellowNA0.0040.0080.0460.210.007NA1.4000NANA4.17
Cooked Rice NoodlesRice noodles, cooked00.0170.0040.0670.010.006NA0.930000.02804.17
Dry Rice NoodlesRice noodles, dry00.0090.0050.0610.0140.004NA0.820000.0304.15
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.160.0131.150.280.045NA63.30000.030.0274.14
RiceRaw Regular Long-grain White Rice00.0190.0130.440.280.04502.20000.030.0274.14
Medium Rye flourRye flour, medium00.0820.0330.490.140.077NA9.740000.411.74.13
Rice FlourUnenriched White Rice Flour00.0380.0060.710.220.12NA1.10000.0304.13
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.754.1
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.0490.0150.580.220.029NA1.9000NANA4.1
Roasted SoybeansSoybeans roasted without salt00.0210.0310.30.0970.044NA4500.470NANA4.07
SoybeansRaw Soybeans0.220.20.20.360.180.085NA8401.3500.1910.54
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.140.0480.370.370.14NA720000.161.743.9
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.130.0440.520.370.062NA119000NANA3.9
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.060.0061.40.0450.04NA56.50000.00803.87
White BeansRaw White Beans00.130.0440.140.220.095NA1170000.0631.73.84
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.0890.0571.60.30.058NA8.43NA000.160.573.83
Small White BeansRaw Small White Beans00.220.0620.40.220.13NA115000NANA3.8
Great Northern BeansRaw Great Northern Beans00.190.070.580.320.13NA14201.5600.0651.773.8
Cranberry BeansRaw Cranberry Beans00.220.0640.430.220.092NA180000NANA3.8
Vitamins in Top 100 Legumes & Cereals with the highest Selenium content per 100 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 100 calories.
Top 5 legumes & cereals with most amount of selenium per 100 calories are:
- Crude Wheat Bran
- Durum Wheat
- Enriched Semolina
- Cooked Couscous
- Cooked Whole-wheat Pasta