BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.301454
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.4180
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA132
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA124
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.45123
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.772122
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA121
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.652110
Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA110
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA108
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.9107
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA107
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA96
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.2496
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.592
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.891
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.9920485.3
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.1385
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA85
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA84.6
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.19083.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.368
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA56.8
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.254.6
SeitanVital wheat gluten000000NA00000053.6
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.1353.6
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.153.2
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.0552.2
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.4146.6
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.4146.6
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.2030045.4
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.0543
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.9642
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.041038
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.041038
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.6737
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.2535
OatsOats00.980.181.241.740.152872000NANA32.6
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.190.112.40.340.026NA16.30003.166.0531
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA30.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.22030.3
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.6330.3
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.22030
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.21029
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.21029
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.15029
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.15029
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA29
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA29
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.0827.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.33027.3
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.1326.6
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.1326.6
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA7906300026.3
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.6025.2
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.8324.7
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.2624.6
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.0323.8
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.8123.6
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.3323.3
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.8223.3
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.4121.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.4221.3
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.4121.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA21
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA21
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.421
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA21
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.14021
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.15020.7
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.1420.7
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.1420.7
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.4520.6
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.15020.6
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.7320.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA20.4
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.04019.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.8619
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA18.5
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.813118
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0160.0160.760.150.033NA3.30000017.7
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.793017.5
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.3317.3
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.917
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA15.7
CoconutRaw Coconut Meat00.0930.0280.760.420.076NA36.704.6600.340.2814.3
Dried CoconutDried Coconut Meat00.0450.0760.460.610.23NA6.801.1400.330.2314
Coconut MilkRaw Coconut Milk00.05701.650.40.072NA34.806.100.330.2213.5
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA13.3
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA12
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA12
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.312
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.63011.7
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.140.0371.230.690.07NA19.7000NANA11.7
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.3011.5
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA11
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA11
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.210
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA9.8
Roasted PistachiosDry Roasted Pistachio Nuts11.40.610.21.20.450.98NA44.602.6201.911.58.74
Vitamins in Top 100 Cereals & Nuts with the highest Selenium content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Selenium per 500 calories.
Top 5 cereals & nuts with most amount of selenium per 500 calories are:
- Dried Brazilnuts
- Crude Wheat Bran
- Durum Wheat
- Enriched Semolina
- Cooked Couscous