Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.844
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.57
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.620
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.06
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.3
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.75
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.214
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.7
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.45
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.7
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.46
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.312
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
PecansPecans nuts2784.7639.7104801862109916271501814
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.5
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.5
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.7
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.57
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.5
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.734
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.326
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.7
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.971211
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.818
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.5
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA131814922521431133
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.4
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.9210
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.5
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.5335
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.34
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.7323
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.5
Raw Pearled BarleyBarley, pearled, raw1151.67NA9.923145.25NA877111115035.78.4540
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.6
Toasted Dried CoconutToasted Dried Coconut Meat1073.22NA13.536511NA8372199NA1478.143.97
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.63
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.9448
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.7
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1390.91NA10.73775.12NA10081000NA31436.827.3
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
Corn BranCrude Corn Bran1670.98NA112540.56NA28617565.527.86.218.7
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.8756
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1392.9NA8.332548.2NA3691695NA75.45.68198
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
Light Rye FlourRye flour, light51.60.85NA3.61274.6NA516889707.945.2845.2
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.4
Minerals in Top 100 Cereals & Nuts with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Zinc per 14 ounces.
Top 5 cereals & nuts with most amount of zinc per 14 ounces are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels