Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
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
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
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
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
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
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.45241
Cooked TeffTeff, cooked1940.9NA8.1419811.4NA476425NA31.84.4297
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.33284
Cooked MilletMillet, cooked120.64NA2.51751.08NA3972463.577.943.6283
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.42NA2.221553.87NA40934123162.8279
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Cooked Brown RiceCooked Medium-grain Brown Rice39.70.32NA2.11754.35NA306314NA3.972.46290
Boiled BuckwheatCooked Buckwheat Groats27.80.58NA3.182021.6NA2783498.73162.42300
Cooked CouscousCouscous, cooked31.80.16NA1.531.80.33NA87.3230109201.03288
Cooked Rice NoodlesRice noodles, cooked160.15NA0.56120.45NA79.4161875.40.99293
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked31.80.099NA2.067.941NA107115NA6390.87270
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked160.032NA1.935.71.5NA99139NA2380.48290
Minerals in Top 40 Whole Cereals with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Zinc per 14 ounces.
Top 5 whole cereals with most amount of zinc per 14 ounces are:
- Raw Wild Rice
- Durum Wheat
- Oats
- Raw Teff
- Soft White Wheat