Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
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
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
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
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
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
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
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
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
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
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Cooked CouscousCouscous, cooked21.40.11NA121.40.23NA5915573.713.40.7194
Cooked Rice NoodlesRice noodles, cooked110.11NA0.398.330.32NA55.61112.552.80.69205
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked18.30.057NA1.24.60.57NA6266.4NA3690.5156
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked120.024NA1.4527.31.13NA75.8106NA1820.36221
Minerals in Top 40 Whole Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Zinc per 300 calories.
Top 5 whole cereals with most amount of zinc per 300 calories are:
- Raw Wild Rice
- Cooked Khorasan Wheat
- Cooked Wild Rice
- Durum Wheat
- Cooked Teff