Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.07160
Barley flourBarley flour or meal45.40.49NA3.81361.4781.442043853.45.672.83170
Barley Malt flourBarley malt flour52.40.38NA6.681371.7NA42931853.415.62.911.60
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.40
Pearled BarleyCooked Pearled Barley15.60.15NA1.9310.37NA76.5132124.251.16980
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.30
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt39.70.42NA2.8373.70.81NA2387541.711.32.5940
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.14190
Canned Baked BeansCanned Baked Beans no Salt710.29NA0.4145.4NANA1474206.381.421030
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned49.60.27NA2.749.60.33NA1534371.845440.771070
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt780.38NA4.0469.50.46NA2156141.74.251.08930
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.60
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium49.60.27NA2.749.60.33NA1534371.841960.771070
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt38.30.3NA2.98990.63NA1985031.71.41.6930
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.60
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned480.2NA2.245.40.28NA1223694.44711.21100
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt710.33NA2.96710.52NA1915491.841.41.6920
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.60
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt89.30.16NA1.5379.40.54NA1455241.78.50.91940
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.30
Canned Great Northern BeansBeans, great northern, mature seeds, canned750.23NA2.2372.30.58NA1934985.85240.92990
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt960.35NA3710.73NA2345545.82.831.25980
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.27150
Canned Kidney BeansCanned All Types Kidney Beans480.19NA1.6638.30.24NA1283361.284200.651110
Boiled Kidney BeansBoiled All Types Kidney Beans49.60.31NA3.1559.50.61NA1965741.561.41.4950
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.70
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.20.4NA2.13410.54NA167354NA2951.05980
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids410.21NA1.7742.50.41NA1503691.563630.881110
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.5950
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.70
Canned Navy BeansBeans, navy, mature seeds, canned66.60.29NA2.6266.60.53NA1904088.224761.11000
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt980.33.13.35750.75NA2045514.101.46900
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.17170
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt73.70.38NA3.26920.78NA23472022.831.3686.70
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.30
Canned Pinto BeansCanned Pinto Beans, Solids89.30.37NA1.945.40.54NA143388NA3390.861000
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids910.37NA1.842.50.52NA136332NA3010.84990
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids66.60.23NA2.146.80.45NA130391NA3800.791110
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt66.60.23NA2.146.80.45NA1303915.242070.791110
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt65.20.313.12.96710.64NA2086188.81.41.489.20
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.23160
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.60
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.60
Canned White BeansBeans, white, mature seeds, canned1030.33NA4.2472.30.73NA1296442.274821.6990
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.40
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.2160
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt880.26NA3.51050.64NA2594611.847.11.589.30
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned370.15NA1.445.40.41NA1123432.556420.881140
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt510.37NA2.13610.6NA1773803.77.11.431010
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.60
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.4140
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.42160
Boiled BuckwheatCooked Buckwheat Groats9.920.21NA1.1372.30.57NA991253.15.670.861070
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.43120
Boiled BulgurCooked Bulgur140.11NA1.3645.40.86NA56.7960.857.10.811100
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.80
Carob flourCarob flour4930.81NA4.1776.50.72NA11211727.549.61.35.070
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.60
Canned Chickpeas Canned Chickpeas , Solids63.80.36NA1.5371.2NA1201794.43490.89950
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids610.35NA1.4341.13NA1131554.43010.84950
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.30
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.9110
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.680
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.50
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.70
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.50
CornstarchCornstarch2.830.071NA0.674.250.075NA18.44.253.9712.80.08511.80
Cooked CouscousCouscous, cooked11.30.058NA0.5411.30.12NA3182.2397.10.371030
Dry CouscousCouscous, dry340.35NA1.5362.41.1NA241235NA141.18120
Canned CowpeasCanned Common Cowpeas28.30.17NA1.3739.70.4NA992443.264150.991130
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt340.38NA3.56750.67NA2213943.545.671.83990
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.78170
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.13490
White Canned HominyHominy, canned, white140.043NA0.8822.70.099NA49.612.84.253781.51170
Yellow Canned HominyHominy, canned, yellow140.043NA0.8822.70.099NA49.612.84.254891.51170
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.40
HummusHome Prepared Hummus69.50.32NA2.2410.8NA1562453.43431.55920
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.04980
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.8990
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.1110
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.70
Canned Large Lima BeansLima beans, large, mature seeds, canned29.80.26NA2.5755.30.51NA1053126.384760.921090
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt240.333.13.4610.73NA1577206.382.831.35990
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.40
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt410.3NA3.4750.83NA1805686.954.251.46950
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.7170
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt72.30.33NA1.776.50.96NA1813473.75.671.961010
Cooked MilletMillet, cooked4.250.23NA0.8962.40.39NA142881.282.831.31010
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.30
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.63610
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.84980
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.70
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt38.30.22NA2680.42NA1403773.542.831.21030
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.8130
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt750.2NA2.589.30.58NA2213273.549.921.181030
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.30
NattoNatto3080.95NA121632.17NA247103312.59.924.3780
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.40.11NA3.084.250.14NA45.41411140.58190
Chow MeinChow Mein Chinese Noodles00.18NA9.1270.82NA13914640.412281.152.240
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles29.80.1702.529.80.51NA12312645.55360.8970
Minerals in Top 100 Cereals & Legumes with the lowest Vitamin D content per 5 oz
In the above table you can find and compare the amount of minerals in all cereals & legumes , sorted by least amount of Vitamin D per 5 ounces.
Top 5 cereals & legumes with least amount of vitamin d per 5 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley