Wild RiceRaw Wild Rice1401.50.220.420.5301053.5NANA0.948.720.68.35
Cooked KamutCooked Khorasan Wheat3793.140.29NANA010511.6NANANA16.321.66.97
Cooked Wild RiceWild rice, cooked4951.70.240.470.5901063.60.990.991.638.919.86.63
Durum WheatWheat, durum1473.640.670.0711.370105NANANANANA206.14
Cooked TeffTeff, cooked4953.2NANANA098NANANANA14195.5
OatsOats1298.871.560.143.1085NANANANA13.621.75.1
Soft White WheatWheat, soft white1472.930.540.0531.1801110.6NANANA18.715.75.1
TeffRaw Teff1363.240.610.181.28NA1002.50.640.990.8411184.95
Cooked SpeltSpelt, cooked3943.35NANANA0104NANANANA15.421.74.92
Hard white WheatWheat, hard white1462.50.40.0511.0501110.6NANANA1816.54.87
Raw SpeltUncooked Spelt1483.60.60.0961.760104100.361.240.871621.64.85
Buckwheat FlourWhole-groat Buckwheat Flour1494.6310.111.301053.9NANA2.5415194.66
Cooked QuinoaQuinoa, cooked41780.960.354.06088.83.63NANANA11.718.34.54
Cooked Whole-wheat PastaPasta, whole-wheat, cooked3365.740.820.121.801012.50.230.230.6713204.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1512.940.65NANA01121.54NANANA19.714.54.46
Hard Red Spring WheatWheat, hard red spring1522.90.480.0551.101030.62NANANA18.523.44.22
Whole Wheat PastaDry Whole-Wheat Pasta1424.160.610.0991.501043.90.430.340.971319.74.2
Wheat SproutsSprouted Wheat2533.20.520.0661.340107NANANANA2.78194.17
RyeRye grain1482.40.290.160.9701121.450.160.241.0522.315.33.92
Raw AmaranthUncooked Amaranth Grain1359.461.970.0573.70882.280.0130.361.99.0318.33.87
Cooked MilletMillet, cooked4204.20.720.1220990.55NANANA5.4614.73.82
Whole Wheat FlourWhole-grain Wheat Flour1473.680.630.111.601060.60.07400.5315.719.43.82
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3144.70.750.121.7NA992.670.220.220.6314.518.33.52
BuckwheatBuckwheat1464.961.10.111.40104NANANANA14.619.33.5
Roasted BuckwheatRoasted Buckwheat Groats1453.90.850.091.10108NANANANA15173.5
Boiled BuckwheatCooked Buckwheat Groats5433.370.730.0760.9501084.90.541.12.1714.718.43.3
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.03
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.32.9
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5112.9
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.42.8
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.42.77
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10162.54
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.22.5
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.42.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.62.4
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.72.27
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.62.22
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.25171.16
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.31.16
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.30.84
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.60.61
Macronutrients in Top 40 Whole Cereals with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Zinc per 500 calories.
Top 5 whole cereals with most amount of zinc per 500 calories are:
- Raw Wild Rice
- Cooked Khorasan Wheat
- Cooked Wild Rice
- Durum Wheat
- Cooked Teff