Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA132312.3
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.810.7
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.610.3
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.310.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA171710.2
Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.69.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.27.8
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.77.75
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.5307.64
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.67.27
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA14177.16
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.56.73
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.76.45
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.46.04
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.75.96
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.25.8
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.35.6
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.3175.35
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.25.3
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.35.3
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.65.16
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.55.07
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824165.04
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.85
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.34.9
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.3174.62
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.54.6
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.174.53
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.24.47
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.34.34
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.74.3
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.64.3
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.74.16
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.34.06
OatsOats3896.91.20.112.42066.3NANANANA10.6173.97
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.33.63
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.73.46
TriticaleTriticale3362.10.370.0610.85072NANANANANA133.45
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.33.33
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.7511213.3
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.3213.3
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.63.28
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.73.2
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.63.12
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.5213.12
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.33.1
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7143.1
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.23.1
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.23.07
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.42.97
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA112.97
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2142.97
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.62.96
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.62.87
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.42.78
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.52.77
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.42.76
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.65
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.82.63
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.22.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.252.57
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.4152.5
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.7152.45
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.232.45
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.72.42
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.52.4
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.3212.34
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.2
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.72.2
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.6202.2
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.17
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.92.13
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.542.13
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.32.06
Toasted Dried CoconutToasted Dried Coconut Meat5924741.7NA0.51044.4NANANANANA5.32.05
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6846961.3NA0.76021.5NANANANANA5.32.04
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.52.02
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.882
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.52
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.31.93
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.71.84
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.11.82
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.461.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.931.73
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.41.7
MilletRaw Millet3784.20.720.122073NANANANA8.5111.68
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.61.67
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.51.65
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.431.63
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.361.56
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.891.48
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2010.80.120.020.19045NANANANANA2.971.43
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.821.4
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.2131.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.961.34
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.841.34
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.81.33
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.91.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.81.3
Macronutrients in Top 100 Cereals & Nuts with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Zinc per 100 grams.
Top 5 cereals & nuts with most amount of zinc per 100 grams are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels