CornstarchCornstarch0.520.013NA0.120.790.014NA3.40.790.732.360.0162.2
Tapioca PearlsDry Tapioca Pearls5.60.006NA0.440.280.031NA1.963.070.220.280.0343.07
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled17.30.18NA0.65200.32NA37269NA100.0952.44
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles4.030.02300.344.030.07NA16.7176.1672.60.120.95
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked4.040.008NA0.489.10.38NA25.335.4NA60.60.1273.7
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry6.460.04NA0.377.870.13NA22.5462.335170.132.6
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour1.10.011NA0.126.150.053NA18.413.41.232.230.1532.2
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.4
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked6.10.019NA0.41.530.19NA20.622NA1230.1752
Chow MeinChow Mein Chinese Noodles00.026NA1.374.030.12NA21226.051840.170.34
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.22
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Boiled European ChestnutsBoiled and Steamed European Chestnuts350.36NA1.3241.20.65NA75.6546NA20.60.1952
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour4.120.04NA1.276.040.197.629.729.49.30.550.193.27
Wheat FlourUnenriched All-purpose White Wheat Flour4.120.04NA0.326.040.1911.729.729.49.30.550.193.27
Dry Rice NoodlesRice noodles, dry4.950.021NA0.193.30.14NA428.244.15500.23.27
Rice FlourUnenriched White Rice Flour2.730.036NA0.0969.560.3312.426.820.84.1300.223.25
Dry CouscousCouscous, dry6.40.066NA0.2911.70.21NA45.244NA2.660.222.28
SeitanVital wheat gluten38.40.049NA1.46.76NANA70.32710.77.840.232.2
Cooked Rice NoodlesRice noodles, cooked3.70.035NA0.132.780.11NA18.53.74.1717.60.2368.4
Cooked CouscousCouscous, cooked7.140.037NA0.347.140.075NA19.651.824.64.460.2364.8
Roasted European ChestnutsNuts, chestnuts, european, roasted120.21NA0.3713.50.48NA43.72420.490.820.2316.5
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry190.076NA0.897.20.28NA4146.55.320.530.272.64
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry190.076NA0.27.20.28NA4146.55.320.530.272.64
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)9.140.11NA1.6823.40.39NA48.7112NA6.60.2837
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)3.330.11NA0.698.50.4NA3798NA1.20.2916.3
Coconut MilkRaw Coconut Milk6.960.12NA0.71160.4NA43.51142.76.520.2929.4
Enriched SemolinaSemolina, enriched4.720.053NA1.2130.17NA37.851.7250.280.293.5
SemolinaSemolina, unenriched4.720.053NA0.34130.17NA37.851.7NA0.280.293.5
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)20.12NA0.4160.4NA29.2115NA5.940.2935.4
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3.80.12NA0.4913.50.41NA30.680.6NA5.40.30.24
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4.840.048NA0.9111.30.16NA32.315.3NA59.70.355.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7.670.06NA1.26.850.3NA31.531.54.141.370.33.2
RiceRaw Regular Long-grain White Rice7.670.06NA0.226.850.317.631.531.54.141.370.33.2
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked15.40.057NA1.477.30.29NA44.745.57.561.630.357.2
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked15.40.057NA0.27.30.29NA44.745.57.561.630.357.2
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.45
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked0.840.059NA1.26.420.29NA26.521.24.20.280.313.7
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched0.840.059NA0.226.420.29NA26.521.2NA0.280.313.7
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched0.770.055NA0.156.150.27NA25.420NA00.3152.7
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked0.770.055NA1.126.150.27NA25.4205.7700.3152.7
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched2.50.031NA1.29.720.31NA30244.20.280.323.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched2.50.031NA0.229.720.31NA3024NA0.280.323.6
Cooked PastaPasta, cooked, unenriched, without added salt4.430.063NA0.3211.40.2NA36.72816.70.630.3239.3
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched2.30.029NA0.15100.29NA28.522.3NA00.3252.8
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked2.30.029NA1.15100.29NA28.522.35.7700.3252.8
Almond pasteNuts, almond paste37.60.099NA0.3528.40.19NA56.368.60.921.970.323.07
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked2.970.046NA0.436.20.26NA19214.11.90.322.83
Toasted Dried CoconutToasted Dried Coconut Meat4.560.14NA0.5715.50.47NA35.694NA6.250.350.17
Blanched HazelnutsBlanched Hazelnuts Or Filberts23.70.25NA0.5225.42NA49.31050.6500.350.92
Light Rye FlourRye flour, light3.640.06NA0.258.960.33NA36.462.74.930.560.373.2
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked7.70.05331.60.929.230.36NA33275.770.770.3852.6
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt7.70.053NA0.159.230.36NA33275.770.770.3852.6
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts190.27NA0.6826.80.86NA481170.6300.390.39
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.45
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted7.950.16NA0.6337.70.71NA42.7200NA1.670.3917
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts7.840.16NA0.63380.72NA43200NA1.30.3940.2
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared6.450.03NA1.434.030.28NA307.263.873.230.456.7
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.32
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.060.051NA0.145.150.27NA8.2510.35.775.150.4279
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3.30.032NA0.263.30.3NA2213.2NA3.30.4541.4
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted41.50.64NA0.43300.079NA84.5523NA13.50.524
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Blanched AlmondsNuts, almonds, blanched400.17NA0.5645.40.31NA81.51120.543.220.50.76
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added480.16NA0.61450.41NA76.81150.680.160.510.46
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.05
Coconut WaterCoconut Water (liquid From Coconuts)1260.21NA1.531320.75NA10513165.265530.53500
Plain Almond ButterPlain Almond Butter no Salt56.50.15NA0.5745.40.35NA82.71220.391.140.540.27
AlmondsNuts, almonds46.50.18NA0.6446.60.387.82831270.710.170.540.76
Roasted AlmondsDry Roasted Almonds450.18NA0.6246.70.37NA78.81190.330.50.550.4
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.5
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
BrazilnutsDried Brazilnuts24.30.26NA0.37570.19NA1101002910.460.620.52
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
Minerals in Top 100 Cereals & Nuts with the lowest Zinc content per 100 kcal
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by least amount of Zinc per 100 calories.
Top 5 cereals & nuts with least amount of zinc per 100 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Dried Beechnuts
- Dried European Chestnuts
- Dried peeled European Chestnuts