Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
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
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
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
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
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
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
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
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
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
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Cooked CouscousCouscous, cooked35.70.18NA1.735.70.38NA9825912322.31.16324
Cooked Rice NoodlesRice noodles, cooked18.50.18NA0.65140.53NA9318.521881.16342
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked30.50.095NA27.630.96NA103111NA6150.84259
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked20.20.04NA2.4245.51.9NA126177NA3030.61369
Minerals in Top 40 Whole Cereals with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of minerals in whole cereals , sorted by most amount of Zinc per 500 calories.
Top 5 whole cereals with most amount of zinc per 500 calories are:
- Raw Wild Rice
- Cooked Khorasan Wheat
- Cooked Wild Rice
- Durum Wheat
- Cooked Teff