Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.040
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.840
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.330
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.20
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.430
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.020
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.840
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.830
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.80
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.76600
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.30
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.70
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.17520
OatsOats140.16NA1.245.51.26411341106.530.511.022.10
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.20
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.50
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.330
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.70
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.40
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.58570
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.20
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.55650
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.40
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.140
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.770
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.40
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.260
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.1740
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.160
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.230
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.880
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.80
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.40
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.060
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.83240
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.33730
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.170
Minerals in Top 40 Whole Cereals with the lowest Vitamin B12 content per 100 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by least amount of Vitamin B12 per 100 calories.
Top 5 whole cereals with least amount of vitamin b12 per 100 calories are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats