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Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.3474
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.712
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
SeitanVital wheat gluten1420.18NA5.225NANA26010039.7290.858.2
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175
Tapioca PearlsDry Tapioca Pearls200.02NA1.5810.11NA7110.810.1211
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
Cooked Spinach SpaghettiSpaghetti, spinach, cooked300.21NA1.04621.5NA1085822141.0868
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.7
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Cooked Brown RiceCooked Medium-grain Brown Rice100.081NA0.53441.1NA7779NA10.6273
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
Dry Rice NoodlesRice noodles, dry180.078NA0.7120.5NA15330151820.7412
Cooked Rice NoodlesRice noodles, cooked40.038NA0.1430.11NA2044.5190.2574
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.812
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.6
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
Cooked Corn PastaCooked Corn Gluten-free Pasta10.064NA0.25360.15NA76312.800.6368.3
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9
OatsOats540.63NA4.71774.916052342925.423.978.22
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Cooked Oat BranOat bran, cooked100.066NA0.88400.96NA119927.710.5384
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry230.14NA1.32280.48NA801648.318400.459.2
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
Chow MeinChow Mein Chinese Noodles00.12NA6.43190.58NA9810328.58660.811.58
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.4
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Yellow Canned HominyHominy, canned, yellow100.03NA0.62160.07NA35933451.0582.5
White Canned HominyHominy, canned, white100.03NA0.62160.07NA35932671.0582.5
Dry CouscousCouscous, dry240.25NA1.08440.78NA170166NA100.838.56
Cooked CouscousCouscous, cooked80.041NA0.3880.084NA225827.550.2672.6
CornstarchCornstarch20.05NA0.4730.053NA1332.890.068.3
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Boiled BulgurCooked Bulgur100.075NA0.96320.61NA40680.650.5777.8
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
Boiled BuckwheatCooked Buckwheat Groats70.15NA0.8510.4NA70882.240.6175.6
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75

Minerals in Cereals sorted by name per 100 g

In the above table you can find and compare the amount of minerals per 100 grams in all cereals , sorted by Name.