Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.73317.4
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.615
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.314.6
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4014.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA242414.5
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.714
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54311
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72511
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.311
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.72210.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA202410
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.4299.54
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.49.14
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.8198.56
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.8218.45
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68268.2
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.77.94
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.68247.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.47.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.47.5
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.83257.3
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.57.2
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.67.14
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.1
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.56.93
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA13246.55
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.46.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6136.42
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.5136.34
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7266.15
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.07186.1
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.46.07
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.45.9
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.35.75
OatsOats5519.81.730.163.44094NANANANA15245.63
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.3195.15
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18154.9
TriticaleTriticale4762.960.520.0861.20102NANANANANA18.54.9
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.3164.72
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.74.7
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.74.66
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.74.65
Oat FlourPartially Debranned Oat Flour573132.280.214.50931.1300.140.719.220.84.54
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414184.42
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7304.42
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.54.4
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.92204.4
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.38
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.215304.35
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.34.2
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.34.2
Whole Wheat PastaDry Whole-Wheat Pasta4994.150.610.0991.501043.90.430.340.961319.74.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.64.2
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.24.07
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.3223.94
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.73.93
Spinach Spaghetti Dry Spinach Spaghetti 5272.230.320.10.801063.86NANANA15193.9
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.73.76
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.23.73
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.73.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.443.64
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.33.54
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7213.47
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.23.47
Roasted BuckwheatRoasted Buckwheat Groats4903.840.840.0881.10106NANANANA14.616.63.43
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.83.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 5133.80.50.0881.23NA1043.70.280.280.8514.3193.4
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.6303.3
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.43.13
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.43.1
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.63.1
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.43.08
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22143
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.73
Barley Malt flourBarley malt flour5122.60.550.131.201111.13NANANA1014.62.9
Toasted Dried CoconutToasted Dried Coconut Meat83966.659NA0.73063NANANANANA7.52.9
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.52.9
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.62.86
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.752.85
Barley flourBarley flour or meal4892.270.470.110.9901061.13NANANA14.3152.83
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.42.74
Cooked KamutCooked Khorasan Wheat1871.180.11NANA0394.35NANANA6.18.12.6
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.52.58
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5062.950.410.041.270112NANANANA15.610.62.54
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.822.45
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry47610.190.0230.290106NANANANANA20.42.42
MilletRaw Millet53661.020.172.860103NANANANA1215.62.4
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.5152.37
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.62.34
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.36122.3
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA112122.2
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.82.1
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2851.130.170.0280.26064NANANANANA4.22.03
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.672
Dry PastaDry Unenriched Pasta5262.140.390.0340.7701063.80.160.170.684.5418.52
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2112.420.340.0510.76042.61.060.0990.0990.285.538.51.9
Cooked Wild RiceWild rice, cooked1430.480.0690.130.17030.21.030.280.280.472.555.661.9
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.3141.9
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.21.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.3111.83
Macronutrients in Top 100 Cereals & Nuts with the highest Zinc content per 5 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 5 ounces.
Top 5 cereals & nuts with most amount of zinc per 5 ounces are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels