Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds370.46NA2.231760.33NA62618NA126.933.03
Sesame FlourHigh fat Sesame Flour910.87NA8.652060.85NA460241NA23.46.10.51
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels69.30.77NA4.11830.76NA41021518.220.65.42.65
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels270.67NA4.22872.35NA6144124.99.441.06
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Roasted Sesame SeedsRoasted Whole Sesame Seeds5251.3NA7.841891.33NA33925218.35.843.81.75
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
Sesame Seed KernelsDried Hulled Sesame Seed Kernels28.50.67NA3.021640.68NA31717616.422.33.21.8
Cashew NutsRaw Cashew Nuts201.2NA3.621580.9NA32235810.86.53.142.82
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Roasted CashewsDry Roasted Cashew Nuts23.51.16NA3.141360.43NA2562956.18.362.930.89
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Pine NutsDried Pine Nuts7.130.59NA2.471123.921.462562660.310.892.881
ChiaDried Chia Seeds3900.57NA4.772071.7NA531251349.882.833.6
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Oil Roasted CashewsOil Roasted Cashew Nuts22.21.06NA3.131410.86NA27532710.56.722.771.8
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt360.94NA1.9666.51.1NA595438411.552.730.62
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Cashew ButterPlain Cashew Butter no Salt221.1NA2.571320.42NA2342795.887.672.641.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt27.60.89NA3.362.51.02NA561238NA1.452.570.48
Sunflower SeedsDried Sunflower Seed Kernels400.92NA2.71671NA33933127.24.622.572.43
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
Sunflower Seed ButterSunflower Seed Butter no Salt310.78NA21511NA32428050.81.462.380.3
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
TahiniSesame Butter from Roasted Kernels2150.81NA4.5480.73NA36920917.3582.331.54
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.14461
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted52.21.1NA3.13963.1NA139637NA28.42.1374.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.47
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.8
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.3
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.572
Minerals in Top 100 Cereals & Nuts with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Zinc per 300 calories.
Top 5 cereals & nuts with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Crude Rice Bran