Nutrients to Rank
Choose food groups
Serving size
Select data source
Checkbox | Number |
|
|
|
---|---|---|---|---|
1 |
1.9mg
(208% DV)
|
Standard Release (Common)
|
||
2 |
Teff, uncooked
1 cup
|
1.6mg
(174% DV)
|
Standard Release
|
|
3 |
Millet, raw
1 cup
|
1.5mg
(167% DV)
|
Standard Release
|
|
4 |
Wheat, durum
1 cup
|
1.1mg
(118% DV)
|
Standard Release
|
|
5 |
1mg
(114% DV)
|
Standard Release
|
||
6 |
Amaranth grain, uncooked
1 cup
|
1mg
(113% DV)
|
Standard Release
|
|
7 |
Quinoa, uncooked
1 cup
|
1mg
(111% DV)
|
Standard Release
|
|
8 |
1mg
(109% DV)
|
Standard Release (Common)
|
||
9 |
0.9mg
(105% DV)
|
Standard Release
|
||
10 |
Barley, hulled
1 cup
|
0.9mg
(102% DV)
|
Standard Release
|
|
11 |
Spelt, uncooked
1 cup
|
0.9mg
(99% DV)
|
Standard Release
|
|
12 |
Triticale
1 cup
|
0.9mg
(97% DV)
|
Standard Release
|
|
13 |
Barley, pearled, raw
1 cup
|
0.8mg
(93% DV)
|
Standard Release
|
|
14 |
Wild rice, raw
1 cup
|
0.8mg
(93% DV)
|
Standard Release
|
|
15 |
Wheat, hard red winter
1 cup
|
0.8mg
(93% DV)
|
Standard Release
|
|
16 |
Wheat germ, crude
100 grams
|
0.8mg
(88% DV)
|
Standard Release
|
|
17 |
Wheat, hard red spring
1 cup
|
0.8mg
(87% DV)
|
Standard Release
|
|
18 |
Wheat, soft red winter
1 cup
|
0.8mg
(84% DV)
|
Standard Release
|
|
19 |
0.7mg
(81% DV)
|
Standard Release
|
||
20 |
Rye flour, dark
1 cup
|
0.7mg
(80% DV)
|
Standard Release
|
|
21 |
Wheat, soft white
1 cup
|
0.7mg
(80% DV)
|
Standard Release
|
|
22 |
Wheat, hard white
1 cup
|
0.7mg
(77% DV)
|
Standard Release
|
|
23 |
Millet flour
1 cup
|
0.6mg
(71% DV)
|
Standard Release
|
|
24 |
Rye grain
1 cup
|
0.6mg
(69% DV)
|
Standard Release
|
|
25 |
0.6mg
(69% DV)
|
Standard Release
|
||
26 |
Wheat bran, crude
1 cup
|
0.6mg
(64% DV)
|
Standard Release
|
|
27 |
0.6mg
(63% DV)
|
Standard Release (Common)
|
||
28 |
0.6mg
(62% DV)
|
Standard Release
|
||
29 |
Sorghum grain
1 cup
|
0.5mg
(61% DV)
|
Standard Release
|
|
30 |
0.5mg
(58% DV)
|
Standard Release
|
||
31 |
0.5mg
(58% DV)
|
Standard Release
|
||
32 |
0.5mg
(58% DV)
|
Standard Release
|
||
33 |
Corn grain, yellow
1 cup
|
0.5mg
(58% DV)
|
Standard Release
|
|
34 |
Corn grain, white
1 cup
|
0.5mg
(58% DV)
|
Standard Release
|
|
35 |
Barley flour or meal
1 cup
|
0.5mg
(56% DV)
|
Standard Release
|
|
36 |
0.5mg
(55% DV)
|
Standard Release
|
||
37 |
Wheat flour, whole-grain, soft wheat
100 grams
|
0.5mg
(53% DV)
|
Standard Release
|
|
38 |
Bulgur, dry
1 cup
|
0.5mg
(52% DV)
|
Standard Release
|
|
39 |
0.5mg
(50% DV)
|
Standard Release
|
||
40 |
0.5mg
(50% DV)
|
Standard Release
|
||
41 |
Barley malt flour
1 cup
|
0.4mg
(49% DV)
|
Standard Release
|
|
42 |
Couscous, dry
1 cup
|
0.4mg
(47% DV)
|
Standard Release
|
|
43 |
0.4mg
(47% DV)
|
Standard Release
|
||
44 |
0.4mg
(47% DV)
|
Standard Release
|
||
45 |
0.4mg
(46% DV)
|
Standard Release (Common)
|
||
46 |
0.4mg
(45% DV)
|
Standard Release
|
||
47 |
0.4mg
(45% DV)
|
Standard Release
|
||
48 |
0.4mg
(43% DV)
|
Standard Release
|
||
49 |
0.4mg
(42% DV)
|
Standard Release (Common)
|
||
50 |
0.4mg
(41% DV)
|
Standard Release (Common)
|
||
51 |
Rice flour, brown
1 cup
|
0.4mg
(40% DV)
|
Standard Release
|
|
52 |
0.4mg
(40% DV)
|
Standard Release (Common)
|
||
53 |
Quinoa, cooked
1 cup
|
0.4mg
(39% DV)
|
Standard Release (Common)
|
|
54 |
0.4mg
(39% DV)
|
Standard Release
|
||
55 |
Rye flour, medium
1 cup
|
0.3mg
(38% DV)
|
Standard Release
|
|
56 |
0.3mg
(35% DV)
|
Standard Release
|
||
57 |
Semolina, unenriched
1 cup
|
0.3mg
(35% DV)
|
Standard Release
|
|
58 |
Semolina, enriched
1 cup
|
0.3mg
(35% DV)
|
Standard Release
|
|
59 |
0.3mg
(34% DV)
|
Standard Release (Common)
|
||
60 |
0.3mg
(32% DV)
|
Standard Release
|
||
61 |
0.3mg
(32% DV)
|
Standard Release
|
||
62 |
0.3mg
(32% DV)
|
Standard Release
|
||
63 |
Wheat, sprouted
1 cup
|
0.3mg
(31% DV)
|
Standard Release
|
|
64 |
0.3mg
(31% DV)
|
Standard Release (Common)
|
||
65 |
0.3mg
(30% DV)
|
Standard Release
|
||
66 |
0.3mg
(30% DV)
|
Standard Release
|
||
67 |
Pasta, dry, enriched
1 cup spaghetti
|
0.3mg
(29% DV)
|
Standard Release
|
|
68 |
Cooked Whole Wheat Pasta
(Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program))
1 cup spaghetti not packed
|
0.3mg
(29% DV)
|
Standard Release (Common)
|
|
69 |
Pasta, dry, unenriched
1 cup spaghetti
|
0.3mg
(29% DV)
|
Standard Release
|
|
70 |
0.3mg
(28% DV)
|
Standard Release
|
||
71 |
0.2mg
(28% DV)
|
Standard Release
|
||
72 |
Wheat flours, bread, unenriched
1 cup unsifted, dipped
|
0.2mg
(28% DV)
|
Standard Release
|
|
73 |
0.2mg
(27% DV)
|
Standard Release (Common)
|
||
74 |
0.2mg
(26% DV)
|
Standard Release
|
||
75 |
0.2mg
(26% DV)
|
Standard Release
|
||
76 |
0.2mg
(26% DV)
|
Standard Release
|
||
77 |
0.2mg
(26% DV)
|
Standard Release
|
||
78 |
0.2mg
(26% DV)
|
Standard Release
|
||
79 |
0.2mg
(26% DV)
|
Standard Release (Common)
|
||
80 |
0.2mg
(26% DV)
|
Standard Release (Common)
|
||
81 |
Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cooked
1 cup spaghetti not packed
|
0.2mg
(26% DV)
|
Standard Release
|
|
82 |
Rye flour, light
1 cup
|
0.2mg
(24% DV)
|
Standard Release
|
|
83 |
0.2mg
(24% DV)
|
Standard Release
|
||
84 |
0.2mg
(24% DV)
|
Standard Release
|
||
85 |
0.2mg
(24% DV)
|
Standard Release (Common)
|
||
86 |
0.2mg
(24% DV)
|
Standard Release
|
||
87 |
0.2mg
(23% DV)
|
Standard Release
|
||
88 |
0.2mg
(23% DV)
|
Standard Release
|
||
89 |
0.2mg
(22% DV)
|
Standard Release
|
||
90 |
0.2mg
(22% DV)
|
Standard Release (Common)
|
||
91 |
0.2mg
(22% DV)
|
Standard Release
|
||
92 |
0.2mg
(22% DV)
|
Standard Release
|
||
93 |
Wheat flour, white, cake, enriched
1 cup unsifted, dipped
|
0.2mg
(21% DV)
|
Standard Release
|
|
94 |
Corn bran, crude
1 cup
|
0.2mg
(21% DV)
|
Standard Release
|
|
95 |
0.2mg
(21% DV)
|
Standard Release
|
||
96 |
0.2mg
(21% DV)
|
Standard Release
|
||
97 |
0.2mg
(21% DV)
|
Standard Release
|
||
98 |
0.2mg
(21% DV)
|
Standard Release
|
||
99 |
0.2mg
(21% DV)
|
Standard Release
|
||
100 |
0.2mg
(20% DV)
|
Standard Release
|
||
101 |
0.2mg
(20% DV)
|
Standard Release
|
||
102 |
Vital wheat gluten
100 grams
|
0.2mg
(20% DV)
|
Standard Release
|
|
103 |
0.2mg
(20% DV)
|
Standard Release
|
||
104 |
0.2mg
(20% DV)
|
Standard Release
|
||
105 |
0.2mg
(20% DV)
|
Standard Release
|
||
106 |
0.2mg
(20% DV)
|
Standard Release
|
||
107 |
0.2mg
(20% DV)
|
Standard Release
|
||
108 |
0.2mg
(20% DV)
|
Standard Release
|
||
109 |
0.2mg
(20% DV)
|
Standard Release
|
||
110 |
0.2mg
(19% DV)
|
Standard Release (Common)
|
||
111 |
Macaroni, vegetable, enriched, dry
1 cup spiral shaped
|
0.2mg
(19% DV)
|
Standard Release
|
|
112 |
0.2mg
(19% DV)
|
Standard Release
|
||
113 |
0.2mg
(18% DV)
|
Standard Release (Common)
|
||
114 |
0.2mg
(18% DV)
|
Standard Release
|
||
115 |
0.2mg
(18% DV)
|
Standard Release
|
||
116 |
0.2mg
(18% DV)
|
Standard Release
|
||
117 |
0.2mg
(18% DV)
|
Standard Release
|
||
118 |
0.2mg
(18% DV)
|
Standard Release
|
||
119 |
0.2mg
(18% DV)
|
Standard Release (Common)
|
||
120 |
0.2mg
(18% DV)
|
Standard Release
|
||
121 |
0.2mg
(17% DV)
|
Standard Release (Common)
|
||
122 |
0.2mg
(17% DV)
|
Standard Release
|
||
123 |
0.2mg
(17% DV)
|
Standard Release
|
||
124 |
0.2mg
(17% DV)
|
Standard Release
|
||
125 |
0.2mg
(17% DV)
|
Standard Release
|
||
126 |
0.2mg
(17% DV)
|
Standard Release
|
||
127 |
0.1mg
(16% DV)
|
Standard Release
|
||
128 |
0.1mg
(16% DV)
|
Standard Release (Common)
|
||
129 |
0.1mg
(16% DV)
|
Standard Release
|
||
130 |
0.1mg
(15% DV)
|
Standard Release (Common)
|
||
131 |
0.1mg
(15% DV)
|
Standard Release
|
||
132 |
0.1mg
(15% DV)
|
Standard Release
|
||
133 |
0.1mg
(14% DV)
|
Standard Release (Common)
|
||
134 |
Pasta, cooked, enriched, without added salt
1 cup spaghetti not packed
|
0.1mg
(14% DV)
|
Standard Release
|
|
135 |
Pasta, cooked, enriched, with added salt
1 cup spaghetti not packed
|
0.1mg
(14% DV)
|
Standard Release
|
|
136 |
Cooked Pasta (Unenriched)
(Pasta, cooked, unenriched, without added salt)
1 cup spaghetti not packed
|
0.1mg
(14% DV)
|
Standard Release (Common)
|
|
137 |
Pasta, cooked, unenriched, with added salt
1 cup spaghetti not packed
|
0.1mg
(14% DV)
|
Standard Release
|
|
138 |
Macaroni, vegetable, enriched, cooked
1 cup spiral shaped
|
0.1mg
(14% DV)
|
Standard Release
|
|
139 |
0.1mg
(13% DV)
|
Standard Release
|
||
140 |
0.1mg
(13% DV)
|
Standard Release
|
||
141 |
0.1mg
(13% DV)
|
Standard Release
|
||
142 |
0.1mg
(13% DV)
|
Standard Release
|
||
143 |
0.1mg
(13% DV)
|
Standard Release
|
||
144 |
0.1mg
(13% DV)
|
Standard Release
|
||
145 |
Pasta, gluten-free, brown rice flour, cooked, TINKYADA
1 cup spaghetti not packed
|
0.1mg
(13% DV)
|
Standard Release
|
|
146 |
0.1mg
(13% DV)
|
Standard Release
|
||
147 |
0.1mg
(13% DV)
|
Standard Release
|
||
148 |
0.1mg
(12% DV)
|
Standard Release
|
||
149 |
0.1mg
(12% DV)
|
Standard Release
|
||
150 |
0.1mg
(12% DV)
|
Standard Release
|
||
151 |
0.1mg
(12% DV)
|
Standard Release
|
||
152 |
0.1mg
(12% DV)
|
Standard Release
|
||
153 |
0.1mg
(12% DV)
|
Standard Release (Common)
|
||
154 |
0.1mg
(12% DV)
|
Standard Release
|
||
155 |
Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST
1 cup spaghetti packed
|
0.1mg
(12% DV)
|
Standard Release
|
|
156 |
0.1mg
(11% DV)
|
Standard Release
|
||
157 |
0.1mg
(10% DV)
|
Standard Release (Common)
|
||
158 |
0.1mg
(9% DV)
|
Standard Release
|
||
159 |
0.1mg
(9% DV)
|
Standard Release
|
||
160 |
0.1mg
(8% DV)
|
Standard Release (Common)
|
||
161 |
0.1mg
(8% DV)
|
Standard Release
|
||
162 |
0.1mg
(7% DV)
|
Standard Release (Common)
|
||
163 |
Cornstarch
1 cup
|
0.1mg
(7% DV)
|
Standard Release
|
|
164 |
Couscous, cooked
1 cup, cooked
|
0.1mg
(7% DV)
|
Standard Release (Common)
|
|
165 |
Rice, white, steamed, Chinese restaurant
1 cup, loosely packed
|
0.1mg
(7% DV)
|
Standard Release
|
|
166 |
0.1mg
(7% DV)
|
Standard Release
|
||
167 |
0.1mg
(6% DV)
|
Standard Release
|
||
168 |
0.1mg
(6% DV)
|
Standard Release (Common)
|
||
169 |
Arrowroot flour
1 cup
|
0.1mg
(6% DV)
|
Standard Release
|
|
170 |
Hominy, canned, white
1 cup
|
0.1mg
(6% DV)
|
Standard Release (Common)
|
|
171 |
Hominy, canned, yellow
1 cup
|
0mg
(5% DV)
|
Standard Release
|
|
172 |
0mg
(5% DV)
|
Standard Release
|
||
173 |
Rice noodles, dry
2 oz
|
0mg
(5% DV)
|
Standard Release
|
|
174 |
0mg
(5% DV)
|
Standard Release (Common)
|
||
175 |
Noodles, chinese, chow mein
1/2 cup dry
|
0mg
(4% DV)
|
Standard Release
|
|
176 |
0mg
(4% DV)
|
Standard Release
|
||
177 |
0mg
(4% DV)
|
Standard Release
|
||
178 |
Tapioca, pearl, dry
1 cup
|
0mg
(3% DV)
|
Standard Release
|
|
179 |
Pasta, gluten-free, corn and rice flour, cooked
1 cup spaghetti
|
0mg
(3% DV)
|
Standard Release
|
|
180 |
0mg
(2% DV)
|
Standard Release
|
||
181 |
0mg
(1% DV)
|
Standard Release
|
||
182 |
0mg
(1% DV)
|
Standard Release (Common)
|
||
183 |
0mg
(0% DV)
|
Standard Release (Common)
|