Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.6540
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.60
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.7500
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.40
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.60
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.50
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.40
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.20
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56150
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16140
MilletRaw Millet150016.72.870.4780289NANANANA33.743.70
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA200
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA160
OatsOats154427.44.830.449.620263NANANANA42670
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.40
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.80
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.5550
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.50
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.10
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35110
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3300
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.20
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.80
RyeRye grain13416.470.780.432.603013.90.440.642.860410
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6420
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5220
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.5580
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.40
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.40
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.30
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.4610
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.4450
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.70
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.40
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.70
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.14160
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.50
Macronutrients in Top 40 Whole Cereals with the lowest Vitamin B12 content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by least amount of Vitamin B12 per 14 ounces.
Top 5 whole cereals with least amount of vitamin b12 per 14 ounces are:
- Uncooked Amaranth Grain
- Buckwheat
- Whole-groat Buckwheat Flour
- Cooked Buckwheat Groats
- Roasted Buckwheat Groats