Wheat GermCrude Wheat Germ142938.66.62.87210206NANANANA52.49248.8
Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA12242.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.641
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11240.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.340.6
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612539.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412031
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.430.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.811830.3
Wheat BranCrude Wheat Bran857172.50.668.102561.63NANANA17061.729
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.328.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.23468126.7
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.325.6
Rice BranCrude Rice Bran125482.816.61.2528.401973.570.790.79283.35324
Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.523.7
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.323
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.822.2
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.2136721.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.321
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.721
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.720.5
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.720
Dark Rye FlourRye flour, dark12908.81.070.583.5702729.170.910.877.14946320
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.520
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.619.4
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.518.3
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.618
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.418
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.517.7
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.617.2
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.517
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54617
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.316.5
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.85716
OatsOats154427.44.830.449.620263NANANANA426715.8
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.814.4
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.413.7
TriticaleTriticale13348.31.450.243.40286NANANANANA51.813.7
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44513.2
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.38313
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.2418313
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55813
Oat FlourPartially Debranned Oat Flour1603366.380.5812.602613.1800.4225.85812.7
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.75012.4
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68412.4
Oat BranRaw Oat Bran976285.270.4810.502635.75NANANA6168.712.3
Raw QuinoaQuinoa, uncooked1461242.81.03120255NANANANA27.85612.3
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.412.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.312
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.38511.8
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4311.8
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55511.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523811.7
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65411.4
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.46111
Hulled BarleyBarley, hulled14059.131.90.443.9602923.18NANANA68.749.511
Spinach Spaghetti Dry Spinach Spaghetti 14766.230.90.292.25029710.8NANANA425311
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.5
Millet FlourMillet flour1516172.130.1710NA2986.6051.21442.710.4
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.410.3
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2110.2
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.79.92
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.39.72
Brown Rice FlourRice flour, brown1441112.20.173.803042.6NANANA18.328.79.72
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.6
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.69.53
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 143710.61.40.253.43NA29010.30.790.792.44053.69.53
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.59.3
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.48.77
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.48.73
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.342808.73
Medium Rye flourRye flour, medium13856.030.710.392.3702994.370.480.243.5747438.6
Raw Pearled BarleyBarley, pearled, raw13974.60.970.22203083.18NANANA6239.38.45
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3308.45
Barley Malt flourBarley malt flour14337.31.530.383.403113.18NANANA28418.18
Toasted Dried CoconutToasted Dried Coconut Meat2350187165NA2.040176NANANANANA218.14
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2715274243NA3085.4NANANANANA218.1
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.88
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.37.98
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.77.94
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.87.66
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77.3
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.27.22
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.67.1
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.56.87
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA576.8
MilletRaw Millet150016.72.870.4780289NANANANA33.743.76.67
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6426.63
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.76.55
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.56.47
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA314336.2
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.75.87
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7983.180.470.0790.740179NANANANANA11.85.68
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA275.6
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.85.6
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.85.3
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.14165.3
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8395.28
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.45.16
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.8315.1
Macronutrients in Top 100 Cereals & Nuts with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Zinc per 14 ounces.
Top 5 cereals & nuts with most amount of zinc per 14 ounces are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels