Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.4
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.3573
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.77
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.92
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.03
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.81
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.5
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted871.8NA5.221595.14NA2311062NA47.33.56124
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Pinyon Pine NutsDried Pinyon Pine Nuts6.360.82NA2.431863.44NA28499NA57.23.44.7
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
HickorynutsDried Hickorynuts46.40.56NA1.61323.5NA2563326.160.763.32
PecansPecans nuts50.70.877.241.8387.63.2611.32002972.7503.282.55
Oil Roasted PecansNuts, pecans, oil roasted, without salt added470.84NA1.7384.62.6NA1842744.20.73.130.79
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
BrazilnutsDried Brazilnuts1211.32NA1.842850.93NA55050014542.283.12.6
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
Roasted AlmondsDry Roasted Almonds2240.92NA3.12331.87NA3945961.672.52.772
AlmondsNuts, almonds2320.89NA3.22331.9394156333.540.862.73.8
Plain Almond ButterPlain Almond Butter no Salt2830.76NA2.842271.74NA4146091.955.72.681.34
Coconut WaterCoconut Water (liquid From Coconuts)6321.05NA7.636583.74NA526657926.327632.632500
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2400.79NA3.032262.03NA3845763.380.822.532.3
Blanched AlmondsNuts, almonds, blanched2000.87NA2.782271.56NA4085582.7162.53.82
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2083.2NA2.171500.39NA4232614NA67.62.5120
Minerals in Top 100 Cereals & Nuts with the highest Zinc content per 500 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 500 calories.
Top 5 cereals & nuts with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Crude Rice Bran