Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.79418.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.79418.6
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.7230217
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.7224517
Commercial HummusHummus, commercial990.8NA5.361582.44NA3826589.98993.0412117
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.2655615.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.4524215
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.2571515
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.4549614.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles200.1201.7200.35NA83.585.4313630.64.7314.3
PeanutsRaw Peanuts811NA4.041481.7NA3326226.35162.95.7313.7
Roasted SoybeansSoybeans roasted without salt1470.88NA4.161552.3NA387156720.44.263.352.0813.5
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.723513.4
Boiled SoybeansBoiled Soybeans no Salt2971.2NA152502.4NA712149721.22.93.3418213
NattoNatto5141.6NA20.42733.62NA41217272116.67.213013
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt510.44NA1.271471.54NA3316062.7552.741.212.6
Peanut SpreadLow Sugar Peanut Spread55.40.58NA2.21261.52NA26962972252.71.512.4
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.8912
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.9412
Chunk Style Peanut ButterPeanut butter, chunk style, without salt38.20.492.631.61361.53NA2716326.9614.42.370.9711.8
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.711.3
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.5711
TempehTempeh2891.46NA7.032113.4NA6931073023.42.9715510.6
Peanut ButterSmooth Peanut Butter460.492.641.841521.16NA28550334.44052.271.39.6
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.325329.4
Dry-roasted PeanutsDry-roasted Peanuts, no salt49.40.36NA1.351521.52NA3095407.925.12.361.548.28
Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.47.34
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.031536.46
MisoMiso1441.06NA6.31212.17NA40253017.794146.461096.26
HummusHome Prepared Hummus1380.63NA4.4821.6NA3114896.786843.081835.75
SoymilkSoymilk Unfortified2311.2NA5.932312.06NA481109344.44721.18155.4
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.35.38
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.92294.96
Tofu YogurtTofu yogurt6280.4NA5.64213NANA202250691861.654124.8
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.6317234.7
Chocolate SoymilkUnfortified Chocolate Soymilk1981.63NA3.8119NANA4051135384212.76794.63
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.75374.4
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.542984.06
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.6310504.05
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.2184.04
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.63.94
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.33.7
Chow MeinChow Mein Chinese Noodles00.13NA6.83200.61NA10410930.39190.861.683.7
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.23.7
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.65103.48
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.661843.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1560.91NA3.55872.9NA29039511.27682.142423.36
Canned Chickpeas Canned Chickpeas , Solids1620.91NA3.85943.04NA306453118852.272403.35
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.33.34
OatsOats69.40.8NA6.072286.320667255132.62.575.110.63.1
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.22.87
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.35732.7
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.35732.7
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.52.67
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.82992.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.4152.36
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.54192.27
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.26712.2
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.5142.2
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.823002
Canned Refried BeansRefried beans, canned, traditional style1610.72NA81941.6NA511177232.220563.224322
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.31.86
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg240.24NA4.5656.50.78NA16176.6NA2981.52781.83
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.52071.8
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.31.76
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.521911.7
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.81.6
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.71.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.92861.44
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.31.4
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.21.4
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.51.4
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.14161.37
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.171211.34
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.9161.3
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.51.3
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.61.3
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.95121.28
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.61.27
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.8171.27
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.773261.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.5141.25
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.52711.25
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.03111.24
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.21.2
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.41.2
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.31.18
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.8121.18
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.41.13
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.5121.1
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.41.1
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1420.34NA2.752420.83NA78337256.67568331.95671.06
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA51314401230122951.05
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.87141.05
SeitanVital wheat gluten1920.25NA7.0333.8NANA35113553.6391.15111.03
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.61
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.70.97
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.555170.97
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.34110.95
Cooked PastaPasta, cooked, unenriched, without added salt220.32NA1.6571NA18413983.53.161.61970.93
Minerals in Top 100 Cereals & Legumes with the highest Omega 6 content per 500 kcal
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 500 calories.
Top 5 cereals & legumes with most amount of omega 6 per 500 calories are:
- Fried Tofu
- Fried Tofu, prepared with calcium sulfate
- Salted and Fermented Tofu
- Hard Tofu, prepared with nigari
- Commercial Hummus