Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.76214759.6
Durum WheatWheat, durum339024.74.540.489.30711NANANANANA13741.6
OatsOats389069121.124.20663NANANANA10616939.7
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.28013336.3
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA12710734.6
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA12211333.3
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.910714632.8
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA1710012631
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
RyeRye grain338016.31.971.086.607599.81.11.67.115110326.5
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.610713226
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA10311724
BuckwheatBuckwheat3430347.40.789.60715NANANANA10013324
CornYellow Corn Grain 365047.46.670.652107436.4NANANA739422
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.421.3
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA347520
Cooked KamutCooked Khorasan Wheat13208.30.77NANA027630.7NANANA435718.4
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA738118
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.317.3
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
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
Cooked SpeltSpelt, cooked12708.5NANANA0264NANANANA395512.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1590152.40.395.45NA3158.50.70.724658.211
Cooked TeffTeff, cooked10106.5NANANA0199NANANANA2838.711
Cooked QuinoaQuinoa, cooked1200192.30.859.7402138.7NANANA284411
Cooked MilletMillet, cooked1190101.720.284.802371.3NANANA13359.1
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked12309.72.60.113.5502562.4002.41627.47.1
Cooked Corn PastaCooked Corn Gluten-free Pasta12607.31.020.13.160279NANANANA4826.36.3
Cooked Brown RiceCooked Medium-grain Brown Rice11208.31.650.132.830235NANANANA18236.2
Boiled BuckwheatCooked Buckwheat Groats9206.21.340.141.74019991242733.86.1
Cooked CouscousCouscous, cooked11201.60.290.030.602321NANANA14382.6
Cooked Rice NoodlesRice noodles, cooked108020.230.040.1902400.3NANANA10182.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked13101.80.250.060.660275NANANANANA402.2
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked99010.190.020.290214NANANANANA50.61.2
Macronutrients in Top 40 Whole Cereals with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Zinc per 1 kilogram.
Top 5 whole cereals with most amount of zinc per 1 kilogram are:
- Raw Wild Rice
- Durum Wheat
- Oats
- Raw Teff
- Soft White Wheat