Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.9
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.25
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7
Oil Roasted CashewsOil Roasted Cashew Nuts432.04NA6.052731.67NA53163220.3135.353.48
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.31
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.96
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.12
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.05
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.13
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.65
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
OatsOats540.63NA4.71774.916052342925.423.978.22
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.64
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.96NA3.682742.46NA4666994.113.072.8
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.5
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.52
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 270.43NA3.331042.24NA28736669.4112.48.85
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.6NA3.316012.7NA3106584.102.25.8
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
Barley Malt flourBarley malt flour370.27NA4.7971.2NA30322437.7112.068.2
Toasted Dried CoconutToasted Dried Coconut Meat270.81NA3.4922.8NA211554NA372.051
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed260.81NA3.36922.8NA209551NA372.041.67
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.53723
Barley flourBarley flour or meal320.34NA2.68961.0357.429630937.74212
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry40.2NA0.931190.48NA2532947.931.810
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry350.23NA2.7951.3NA254252NA7921.76.88
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.4814
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted350.73NA2.1642.07NA93427NA191.4350
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9
Dry PastaDry Unenriched Pasta210.29NA1.3530.92NA18922363.261.49.9
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.3474
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6
Minerals in Top 100 Cereals & Nuts with the highest Zinc content per 100 g
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Zinc per 100 grams.
Top 5 cereals & nuts with most amount of zinc per 100 grams are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels