Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.720
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.73
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.73
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.73
Pearled BarleyCooked Pearled Barley00.330.258.20.540.46NA63.50000.043.18
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.73
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.460.252.851.70.38NA480000NANA
Adzuki BeansRaw Adzuki Beans3.971.80.8710.45.831.4NA2469000NANA
Canned Baked BeansCanned Baked Beans no Salt200.60.241.7NA0.52NA95012.300.63.18
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned00.560.482.460.730.22NA242010.702.469.13
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt00.890.222.11.030.31NA3410003.4513
Black Turtle BeansRaw Black Turtle Beans03.570.777.763.571.14NA17620000.8322.2
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium00.560.482.460.730.22NA242010.702.469.13
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt00.970.2320.960.27NA5910003.4513
Black BeansRaw Black Beans03.570.777.763.571.14NA17620000.8322.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned00.150.1520.570.22NA30603.180NANA
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without saltNA0.830.272.040.950.32NA822000NANA
Cranberry BeansRaw Cranberry Beans02.960.855.772.971.23NA2397000NANA
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt00.520.252.170.880.42NA29804.760NANA
French BeansRaw French Beans02.120.888.273.131.6NA1584018.30NANA
Canned Great Northern BeansBeans, great northern, mature seeds, canned00.570.241.831.10.42NA32105.1603.1412
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt00.630.232.71.060.46NA40505.160NANA
Great Northern BeansRaw Great Northern Beans02.60.947.764.371.77NA191302100.8724
Canned Kidney BeansCanned All Types Kidney BeansNA0.460.21.630.550.29NA14304.7600.07916.3
Boiled Kidney BeansBoiled All Types Kidney Beans00.640.232.30.870.48NA51604.7600.1233.3
Kidney BeansRaw All Types Kidney Beans02.10.878.183.11.58NA156401800.8775.4
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids00.240.061.66NA0.45NA9100.7900.1222.6
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids00.420.271.960.520.32NA9103.1800.07916.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt00.640.232.30.870.48NA51604.7600.1233.3
Red Kidney BeansRaw Red Kidney Beans02.40.858.373.11.58NA156401800.8322.2
Canned Navy BeansBeans, navy, mature seeds, canned00.560.221.930.680.41NA24602.7803.111.5
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt00.940.262.581.060.55NA55603.5700.042.4
Navy BeansRaw Navy Beans03.080.658.72.951.7NA14450NA00.0799.92
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt01.020.252.261.20.69NA6670003.914.7
Pink BeansRaw Pink Beans03.060.767.53.962.1NA18380000.8322.6
Canned Pinto BeansCanned Pinto Beans, SolidsNA0.210.0751.08NANANA9500.40NANA
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed SolidsNA0.20.0751.04NANANA83.300.40NANA
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids00.210.0641.060.540.29NA9502.7802.28.33
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt00.210.0641.060.540.54NA9502.7802.28.33
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt00.770.251.260.830.91NA68303.1803.7314
Pinto BeansRaw Pinto Beans02.830.844.663.11.9NA208402500.8322.2
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt00.940.231.0810.5NA544000NANA
Small White BeansRaw Small White Beans02.950.825.332.91.74NA1532000NANA
Canned White BeansBeans, white, mature seeds, canned00.380.150.450.730.3NA2580003.1411.5
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.470.180.560.910.37NA3210003.7314
White BeansRaw White Beans01.730.581.92.91.26NA15400000.8322.2
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt00.740.412.80.910.51NA32107.1403.7314
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned3.970.0790.23.80.470.18NA13107.140NANA
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt3.970.380.352.820.620.29NA41301.200.07911.5
Broadbeans Raw Broadbeans 122.21.3211.23.871.45NA167905.5600.235.7
BuckwheatBuckwheat00.41.7284.90.8374119000NANA
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.8
Boiled BuckwheatCooked Buckwheat Groats00.160.153.731.420.31NA55.60000.367.54
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA
Boiled BulgurCooked Bulgur00.230.113.971.370.33NA71.40000.042
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.54
Carob flourCarob flour3.970.211.837.530.191.45NA11500.7902.50
Chickpea flourChickpea flour (besan)7.941.930.4272.41.95NA17340003.336
Canned Chickpeas Canned Chickpeas , Solids3.970.110.060.56NA0.46NA19100.401.1513.5
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3.970.0990.060.5NA0.46NA16300.401.1513.5
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3.970.460.252.11.140.55NA68305.1601.416
Chickpeas Raw Chickpeas 121.90.846.16.32.12NA221101603.2535.7
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.2
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.2
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.2
CornstarchCornstarch000000NA000000
Cooked CouscousCouscous, cooked00.250.113.91.470.2NA59.50000.520.4
Dry CouscousCouscous, dry00.650.31144.920.44NA79.4000NANA
Canned CowpeasCanned Common CowpeasNA0.30.291.40.750.18NA202010.70NANA
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt3.970.80.221.961.630.4NA82601.601.16.75
Common CowpeasRaw Common Cowpeas123.40.98.245.951.4NA251205.9501.5520
FalafelHome prepared Falafel3.970.580.664.141.160.5NA36906.350NANA
White Canned HominyHominy, canned, white00.0120.0240.130.610.02NA3.9701.200.20.79
Yellow Canned HominyHominy, canned, yellowNA0.0120.0240.130.610.02NA3.97000NANA
Commercial HummusHummus, commercial3.970.640.54.061.370.58NA1910006.190
HummusHome Prepared Hummus00.350.211.61.141.6NA234031.402.9812
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt01.070.151.631.250.15NA16000NANA
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.670.294.22.530.71NA71805.9500.446.75
Red LentilsRaw Pink Or Red Lentils122.020.425.931.41.6NA81006.750NANA
LentilsRaw Lentils7.943.460.8410.38.52.14NA190101801.9420
Canned Large Lima BeansLima beans, large, mature seeds, canned00.220.131.041.030.36NA198000NANA
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt00.640.221.671.670.64NA3290000.717.94
Large Lima BeansRaw Large Lima Beans020.86.15.42.03NA15680002.8624
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt00.640.222.61.870.31NA595000NANA
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans02.280.876.851.3NA15880002.7823.4
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.530.211.960.750.036NA23404.370NANA
Cooked MilletMillet, cooked00.420.335.280.680.43NA75.40000.0791.2
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.57
MisoMiso160.390.923.61.340.79NA75.40.32000.04116
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt3.970.490.0912.651.550.37NA56803.970NANA
MothbeansRaw Mothbeans7.942.230.36116.11.45NA25760160NANA
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt3.970.650.242.31.630.27NA63103.9700.610.7
Mung BeansRaw Mung Beans242.460.928.937.61.5NA248101902.0235.7
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt7.940.60.35.951.70.23NA37303.9700.610.7
Mungo BeansRaw Mungo Beans3.971.115.743.61.1NA857000NANA
NattoNatto00.640.7500.850.52NA31.8051.600.0492
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated00.600.790.40.2NA7.940000.520
Chow MeinChow Mein Chinese Noodles02.251.5818.7NA0.17NA4960003.321
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.770.44101.40.11NA67.50001325
Vitamins in Top 100 Cereals & Legumes with the lowest Vitamin D content per 14 oz
In the above table you can find and compare the amount of vitamins in all cereals & legumes , sorted by least amount of Vitamin D per 14 ounces.
Top 5 cereals & legumes with least amount of vitamin d per 14 ounces are:
- Uncooked Amaranth Grain
- Barley flour or meal
- Barley malt flour
- Hulled Barley
- Cooked Pearled Barley