-
Wheat bran, crude
Weight
100
g
Energy
216
kcal
Iron
(58.7%)
10.57
mg
Zinc
(66.1%)
7.27
mg
Copper
(110.9%)
0.998
mg
Manganese
(500.0%)
11.5
mg
Selenium
(141.1%)
77.6
μg
-
Wheat germ, crude
Weight
100
g
Energy
360
kcal
Iron
(34.8%)
6.26
mg
Zinc
(111.7%)
12.29
mg
Copper
(88.4%)
0.796
mg
Manganese
(578.3%)
13.301
mg
Selenium
(144.0%)
79.2
μg
-
Wheat, durum
Weight
100
g
Energy
339
kcal
Iron
(19.6%)
3.52
mg
Zinc
(37.8%)
4.16
mg
Copper
(61.4%)
0.553
mg
Manganese
(131.0%)
3.012
mg
Selenium
(162.5%)
89.4
μg
-
Oat bran, raw
Weight
100
g
Energy
246
kcal
Iron
(30.1%)
5.41
mg
Zinc
(28.3%)
3.11
mg
Copper
(44.8%)
0.403
mg
Manganese
(244.8%)
5.63
mg
Selenium
(82.2%)
45.2
μg
-
Pasta, whole-wheat, dry
Weight
100
g
Energy
352
kcal
Iron
(20.1%)
3.62
mg
Zinc
(27.0%)
2.97
mg
Copper
(55.2%)
0.497
mg
Manganese
(129.7%)
2.983
mg
Selenium
(141.1%)
77.6
μg
-
Wheat, hard red spring
Weight
100
g
Energy
329
kcal
Iron
(20.0%)
3.6
mg
Zinc
(25.3%)
2.78
mg
Copper
(45.6%)
0.41
mg
Manganese
(176.3%)
4.055
mg
Selenium
(128.5%)
70.7
μg
-
Rice bran, crude
Weight
100
g
Energy
316
kcal
Iron
(103.0%)
18.54
mg
Zinc
(54.9%)
6.04
mg
Copper
(80.9%)
0.728
mg
Manganese
(617.8%)
14.21
mg
Selenium
(28.4%)
15.6
μg
-
Wheat flour, whole-grain
Weight
100
g
Energy
340
kcal
Iron
(20.0%)
3.6
mg
Zinc
(23.6%)
2.6
mg
Copper
(45.6%)
0.41
mg
Manganese
(176.8%)
4.067
mg
Selenium
(112.4%)
61.8
μg
-
Oat flour, partially debranned
Weight
100
g
Energy
404
kcal
Iron
(22.2%)
4
mg
Zinc
(29.1%)
3.2
mg
Copper
(48.6%)
0.437
mg
Manganese
(174.7%)
4.019
mg
Selenium
(61.8%)
34
μg
-
Wheat, hard red winter
Weight
100
g
Energy
327
kcal
Iron
(17.7%)
3.19
mg
Zinc
(24.1%)
2.65
mg
Copper
(48.2%)
0.434
mg
Manganese
(173.3%)
3.985
mg
Selenium
(128.5%)
70.7
μg
-
Barley, hulled
Weight
100
g
Energy
354
kcal
Iron
(20.0%)
3.6
mg
Zinc
(25.2%)
2.77
mg
Copper
(55.3%)
0.498
mg
Manganese
(84.5%)
1.943
mg
Selenium
(68.5%)
37.7
μg
-
Rye flour, dark
Weight
100
g
Energy
325
kcal
Iron
(27.6%)
4.97
mg
Zinc
(45.8%)
5.04
mg
Copper
(62.2%)
0.56
mg
Manganese
(263.6%)
6.062
mg
Selenium
(32.7%)
18
μg
-
Millet flour
Weight
100
g
Energy
382
kcal
Iron
(21.9%)
3.94
mg
Zinc
(23.9%)
2.63
mg
Copper
(59.4%)
0.535
mg
Manganese
(43.6%)
1.002
mg
Selenium
(59.5%)
32.7
μg
-
Barley malt flour
Weight
100
g
Energy
361
kcal
Iron
(26.2%)
4.71
mg
Zinc
(18.7%)
2.06
mg
Copper
(30.0%)
0.27
mg
Manganese
(51.9%)
1.193
mg
Selenium
(68.5%)
37.7
μg
-
Amaranth grain, uncooked
Weight
100
g
Energy
371
kcal
Iron
(42.3%)
7.61
mg
Zinc
(26.1%)
2.87
mg
Copper
(58.3%)
0.525
mg
Manganese
(144.9%)
3.333
mg
Selenium
(34.0%)
18.7
μg
-
Barley, pearled, raw
Weight
100
g
Energy
352
kcal
Iron
(13.9%)
2.5
mg
Zinc
(19.4%)
2.13
mg
Copper
(46.7%)
0.42
mg
Manganese
(57.5%)
1.322
mg
Selenium
(68.5%)
37.7
μg
-
Pasta, dry, enriched
Weight
100
g
Energy
371
kcal
Iron
(18.3%)
3.3
mg
Zinc
(12.8%)
1.41
mg
Copper
(32.1%)
0.289
mg
Manganese
(39.9%)
0.917
mg
Selenium
(114.9%)
63.2
μg
-
Barley flour or meal
Weight
100
g
Energy
345
kcal
Iron
(14.9%)
2.68
mg
Zinc
(18.2%)
2
mg
Copper
(38.1%)
0.343
mg
Manganese
(45.0%)
1.034
mg
Selenium
(68.5%)
37.7
μg
-
Spelt, uncooked
Weight
100
g
Energy
338
kcal
Iron
(24.7%)
4.44
mg
Zinc
(29.8%)
3.28
mg
Copper
(56.8%)
0.511
mg
Manganese
(129.7%)
2.983
mg
Selenium
(21.3%)
11.7
μg
-
Teff, uncooked
Weight
100
g
Energy
367
kcal
Iron
(42.4%)
7.63
mg
Zinc
(33.0%)
3.63
mg
Copper
(90.0%)
0.81
mg
Manganese
(401.7%)
9.24
mg
Selenium
(8.0%)
4.4
μg
-
Quinoa, uncooked
Weight
100
g
Energy
368
kcal
Iron
(25.4%)
4.57
mg
Zinc
(28.2%)
3.1
mg
Copper
(65.6%)
0.59
mg
Manganese
(88.4%)
2.033
mg
Selenium
(15.5%)
8.5
μg
-
Semolina, enriched
Weight
100
g
Energy
360
kcal
Iron
(24.2%)
4.36
mg
Zinc
(9.5%)
1.05
mg
Copper
(21.0%)
0.189
mg
Manganese
(26.9%)
0.619
mg
Selenium
(162.5%)
89.4
μg
-
Wheat, sprouted
Weight
100
g
Energy
198
kcal
Iron
(11.9%)
2.14
mg
Zinc
(15.0%)
1.65
mg
Copper
(29.0%)
0.261
mg
Manganese
(80.8%)
1.858
mg
Selenium
(77.3%)
42.5
μg
-
Buckwheat flour, whole-groat
Weight
100
g
Energy
335
kcal
Iron
(22.6%)
4.06
mg
Zinc
(28.4%)
3.12
mg
Copper
(57.2%)
0.515
mg
Manganese
(88.3%)
2.03
mg
Selenium
(10.4%)
5.7
μg