Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.6664
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.861.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.7560
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.659
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.5255
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.7450
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.1544.8
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.1842.7
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.541
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.920140
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.920140
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.43439.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.238.6
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.722832
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.328.4
NattoNatto8612.65NA344566.06NA69128933527.81221821.7
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.84421
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.628219.7
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.5624817.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.2327717.2
TempehTempeh4412.22NA10.73215.16NA10561635035.74.5223716
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.8328116
FuyuSalted and Fermented Tofu1831.5NA7.862064.66NA29029868.7114036.227816
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.2713.8
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.73412.6
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.712
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA1262335833254114111.4
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.44511
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.32610.5
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.510.4
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.410
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.2323610
MisoMiso2261.67NA9.91913.4NA63183327.814796101719.84
OatsOats2142.5NA18.770319.5635207617031017.9415.832.69.62
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari11190.79NA8.11392.64NA44151651.6164.253279.47
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13890.77NA21.31192.4NA38548035.327.83.183369.45
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.77418.32
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.38.1
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.332578.08
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.48
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)4410.62NA4.41071.54NA36547635.331.82.543467.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.36.77
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.76.3
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.25.93
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7980.85NA6.41472.5NA48058739.347.63.33295.83
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.72675.8
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.75.3
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.74.73
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.072394.4
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.64.34
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.64.2
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.53.96
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.332843.87
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.45473.84
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.73.8
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.53.8
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.4353.7
Canned Chickpeas Canned Chickpeas , Solids1791NA4.251033.36NA33750012.39762.52653.7
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.43.7
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1710.99NA3.9953.18NA31843312.38412.342653.68
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA168493.64
Tofu YogurtTofu yogurt4680.3NA4.2159NANA15118751.61391.233083.58
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.73.57
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.73.56
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.3313.5
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.33.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.53353.43
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.63.4
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.53.4
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.73.4
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.43.18
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.511423.1
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.43.04
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.53.03
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.62.9
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.2382.84
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.94482.76
OkaraOkara3180.79NA5.161031.6NA2388454235.72.223242.64
RyeRye grain951.46NA10.443710.2NA13182024557.9410.5422.6
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.52.37
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.482822.37
Chocolate SoymilkUnfortified Chocolate Soymilk990.82NA1.959.5NANA202568192101.353402.3
SoymilkSoymilk Unfortified990.51NA2.54990.89NA206468192020.483492.3
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.62.3
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA1318149225214311332.25
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.452412.16
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.32.14
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.32452.14
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.551902.1
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.72.06
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.45402
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.22
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.951371.96
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.41.92
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.62831.9
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.555.60.77NA15975.4NA2941.472731.8
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.71.75
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.81.64
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.71.6
Enriched SemolinaSemolina, enriched67.50.75NA17.31872.46NA5407383553.974.1750.31.56
Minerals in Top 100 Cereals & Legumes with the highest Omega 6 content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by most amount of Omega 6 per 14 ounces.
Top 5 cereals & legumes with most amount of omega 6 per 14 ounces are:
- Low Sugar Peanut Spread
- Raw Peanuts
- Oil-Roasted Peanuts no Salt
- Chinese Restaurant Crunchy Flat Noodles
- Chunk Style Peanut Butter