Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA132232123
Sesame FlourHigh fat Sesame Flour5260371522.81600266NANANANANA308107
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds446019436.70.7787.60538NANANANA184186103
Watermelon Seed KernelsDried Watermelon Seed Kernels557047498NA2810153NANANANANA283102
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567048067.23.6320702604.8NANANA169170102
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.54031699
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.36030278
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA11817777.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574049185.41.11960147130.70.711.46529876.4
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA42815672.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds565048067.23.632070257NANANANA14017071.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.111620567.3
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.53713764.5
Rice BranCrude Rice Bran316020941.73.1671.40497922521013460.4
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.76214759.6
Cashew NutsRaw Cashew Nuts5530439780.62780302590.50.5583318257.8
Roasted CashewsDry Roasted Cashew Nuts5740464921.676.6032750NANANA3015356
Oil Roasted CashewsOil Roasted Cashew Nuts580047884.80.6884.80299500.80.848.43316853.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt619056859.50.793740206NANANANA11517253
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt5820498520.69328024127.3NANANA11119353
Cashew ButterPlain Cashew Butter no Salt5870494981.781.70276NANANANA2017651.6
Roasted PecansDry Roasted Pecans7100743639.94196013640.60.40.440949550.7
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.21823815950.4
Sunflower SeedsDried Sunflower Seed Kernels584051544.60.6231020026NANA258620850
Sunflower Seed ButterSunflower Seed Butter no Salt617055246.80.5970233105001055717349
TahiniSesame Butter from Roasted Kernels595053875.34.0723102124.9NANANA9317046.2
ChiaDried Chia Seeds486030733.317858.40421NANANANA34416545.8
PecansPecans nuts691072061.89.86206013939.70.40.439969245.3
Oil Roasted PecansNuts, pecans, oil roasted, without salt added715075272.410.3226013039.70.40.439959244.7
FlaxseedSeeds, flaxseed534042236.622859028915.50411.527318343.4
HickorynutsDried Hickorynuts657064470.410.52060183NANANANA6412743
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA10711642.8
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA13741.6
BrazilnutsDried Brazilnuts65906711610.36244011723.30023.37514340.6
OatsOats389069121.124.20663NANANANA10616939.7
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.28013336.3
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA12710734.6
TriticaleTriticale3360213.660.618.530721NANANANANA13134.5
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA12211333.3
Roasted AlmondsDry Roasted Almonds5980525410.1129021048.60.10.147.510921033
Plain Almond ButterPlain Almond Butter no Salt614055541.50.07136018844.300.243.410321033
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.910714632.8
Oat FlourPartially Debranned Oat Flour404091161.4532065780156514732
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA1710012631
AlmondsNuts, almonds5790499380.03123021643.51.11.739.512521231
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA15417331
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA7014131
WalnutsEnglish Walnuts654065261.3913810137260.90.824.36715231
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added6070552420135017745.500.443.810521230.7
Blanched AlmondsNuts, almonds, blanched590052539.50.04124018746.300.344.69921429.7
Dried PilinutsNuts, pilinuts, dried7190796312NA76039.8NANANANANA10829.7
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.89213929.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA1319629.6
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.7146713628.7
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA12215428
Hulled BarleyBarley, hulled3540234.821.11007358NANANA17312527.7
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA10613427.6
RyeRye grain338016.31.971.086.607599.81.11.67.115110326.5
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.633510826.3
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.610713226
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried360012.41.830.312.880814NANANANANA52.525.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts6460624450.6840176490.70.747.59415025
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.7429715024.5
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.324.5
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA10311724
BuckwheatBuckwheat3430347.40.789.60715NANANANA10013324
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA7312622610113524
Roasted PistachiosDry Roasted Pistachio Nuts572045856.52.12131028377.42.22.57110321123.4
CornYellow Corn Grain 365047.46.670.652107436.4NANANA739422
Blanched HazelnutsBlanched Hazelnuts Or Filberts629061246.70.58550170350.70.733.511013722
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.710620222
Medium Rye flourRye flour, medium3490151.80.9860754111.20.6911810921.7
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA1569921.3
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.421.3
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA7110320.6
Toasted Dried CoconutToasted Dried Coconut Meat5920470417NA5.140444NANANANANA5320.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6840691613NA7.560215NANANANANA5320.4
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA347520
Dried CoconutDried Coconut Meat660064557207.06023773.5NANANA16368.820
Barley flourBarley flour or meal3450163.350.776.9507458NANANA10110520
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA12512319.3
Cooked KamutCooked Khorasan Wheat13208.30.77NANA027630.7NANANA435718.4
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA738118
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.618
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.317.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry33607.11.360.162.040746NANANANANA14417
MilletRaw Millet378042.27.231.18200729NANANANA8511017
SorghumSorghum Grain329034.66.10.6515072125.3NANANA6710616.7
Wheat SproutsSprouted Wheat198012.72.060.265.30425NANANANA117516.5
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.316.3
Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.615.6
Almond pasteNuts, almond paste458027726.3255.80478363NANANA489015
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted201081.180.21.860451NANANANANA29.714.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3630182.660.454.20798NANANANANA68.214
Dry PastaDry Unenriched Pasta3710152.770.245.4074726.71.11.24.83213014
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1490172.430.365.3803017.50.70.72396013.4
Cooked Wild RiceWild rice, cooked10103.40.490.951.202137.3223.3184013.4
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.7809813.3
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.3867913
Roasted Macadamia NutsDry Roasted Macadamia Nuts71807611191.9613013441.40.70.740807813
Macronutrients in Top 100 Cereals & Nuts with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Zinc per 1 kilogram.
Top 5 cereals & nuts with most amount of zinc per 1 kilogram are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels