Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264624.4
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA6121
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.53720.4
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.220.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.720.3
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.619.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126015.5
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43515.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.215
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853114.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.714.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.613.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342712.8
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.512
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.212
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553611.5
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.411
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.410.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA233410.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.410.5
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.973510.2
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.71910
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.610
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.29.92
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.39.7
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.79.17
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.3339.1
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419189
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.38.87
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.38.6
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.28.55
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2238.5
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA278.26
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.48.06
OatsOats77213.72.40.224.80132NANANANA2133.57.88
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.47.2
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.26.87
TriticaleTriticale6674.150.730.121.70143NANANANANA266.85
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.46.6
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.66.57
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.66.53
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2296.5
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.9913296.35
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720256.2
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425426.2
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.36.17
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14286.15
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.26.13
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.721426.1
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.55.9
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.45.9
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.55.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26195.87
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.3275.7
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.65.5
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.85.5
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.55.48
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.26
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.35.2
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.25.16
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.45.1
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.7304.96
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.74.86
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.34.86
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.34.8
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.34.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.220274.76
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.84.64
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.74.4
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.6522274.37
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621404.37
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.64.3
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.23
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14154.23
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.44.1
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.54.07
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.54.05
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75154
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.74
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA20213.97
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.43.83
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.33.65
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5163.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA22153.55
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.83.43
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.53.4
MilletRaw Millet7508.371.430.2340145NANANANA17223.33
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3213.3
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2153.27
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.73.23
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.63.1
Almond pasteNuts, almond paste909555.20.391109572NANANA9.53182.94
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted3991.60.230.040.37089.6NANANANANA5.92.84
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.52.8
Dry PastaDry Unenriched Pasta73630.550.0481.0701485.30.220.240.956.35262.8
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.74122.66
Cooked Wild RiceWild rice, cooked2000.670.0970.190.24042.31.450.40.40.653.577.92.66
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.52.64
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.72.58
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.52.56
Macronutrients in Top 100 Cereals & Nuts with the highest Zinc content per 7 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 7 ounces.
Top 5 cereals & nuts with most amount of zinc per 7 ounces are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels