Wheat GermCrude Wheat Germ27.82.70.460.21.47014.4NANANANA3.676.433.4
Wheat BranCrude Wheat Bran46.31.970.290.0770.940300.19NANANA207.23.37
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.162.3
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.852.03
Rice BranCrude Rice Bran31.66.61.30.12.26015.70.280.0630.0630.166.654.221.9
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.11.84
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA331.8
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.71.8
Wild RiceRaw Wild Rice280.30.0440.0840.110210.7NANA0.191.744.131.67
Dark Rye FlourRye flour, dark30.80.680.0830.0450.280210.710.0710.0680.557.324.91.55
White Canned HominyHominy, canned, white1391.220.170.0170.540202.1NANANA3.472.061.46
Yellow Canned HominyHominy, canned, yellow1391.220.170.0170.54020NANANANA3.472.061.46
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.41.4
Cooked KamutCooked Khorasan Wheat75.80.630.058NANA0212.33NANANA3.264.331.4
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.11.35
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.21.33
Cooked Wild RiceWild rice, cooked990.340.0490.0940.120210.720.20.20.331.83.951.33
Cooked Oat BranOat bran, cooked2502.150.410.0380.81028.6NANANANA6.58.031.33
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.4831.27
Oat BranRaw Oat Bran40.72.860.540.0491.080270.59NANANA6.267.031.26
Durum WheatWheat, durum29.50.730.130.0140.27021NANANANANA4.041.23
Cooked TeffTeff, cooked990.64NANANA019.7NANANANA2.773.831.1
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.241.07
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.31.05
TriticaleTriticale29.80.620.110.0180.25021.5NANANANANA3.91.03
OatsOats25.71.770.310.0290.62017NANANANA2.724.341.02
Soft White WheatWheat, soft white29.40.590.110.0110.240220.12NANANA3.743.141
TeffRaw Teff27.20.650.120.0370.26NA200.50.130.20.172.183.620.99
Cooked SpeltSpelt, cooked78.70.67NANANA021NANANANA3.074.330.98
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.670.98
Hard white WheatWheat, hard white29.20.50.0810.010.210220.12NANANA3.573.30.97
Raw SpeltUncooked Spelt29.60.720.120.0190.35020.820.0710.250.173.174.30.97
Pine NutsDried Pine Nuts15100.730.0244.9301.940.530.010.010.510.552.030.96
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.40.94
Buckwheat FlourWhole-groat Buckwheat Flour300.930.20.0210.260210.78NANA0.5133.770.93
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.90.92
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt178.560.90.0125.6304.140.47NANANA1.93.320.91
Cooked QuinoaQuinoa, cooked83.31.60.190.0710.81017.80.73NANANA2.333.670.91
Cooked Whole-wheat PastaPasta, whole-wheat, cooked671.150.160.0240.360200.50.0470.0470.132.64.020.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.590.13NANA022.40.31NANANA3.952.90.89
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.3430.88
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt169.180.960.0136.0403.33NANANANA1.862.80.86
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.560.86
Hard Red Spring WheatWheat, hard red spring30.40.580.0950.0110.22020.70.12NANANA3.74.70.84
Whole Wheat PastaDry Whole-Wheat Pasta28.40.830.120.020.30210.780.0850.0680.192.63.940.84
Raw QuinoaQuinoa, uncooked271.650.190.0710.81017.4NANANANA1.93.840.84
Wheat SproutsSprouted Wheat50.50.640.10.0130.27021.5NANANANA0.563.80.83
Cooked Spinach SpaghettiSpaghetti, spinach, cooked770.480.070.0230.17020NANANANANA3.520.83
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.430.81
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.80.79
Oat FlourPartially Debranned Oat Flour24.82.260.40.0360.79016.30.200.0250.121.63.630.79
RyeRye grain29.60.480.0580.0320.19022.40.290.0330.0470.214.473.060.78
Hulled BarleyBarley, hulled28.20.650.140.0310.28020.80.23NANANA4.93.530.78
TahiniSesame Butter from Roasted Kernels179.041.270.0683.903.560.082NANANA1.562.860.78
Raw AmaranthUncooked Amaranth Grain271.90.390.0110.74017.60.460.0030.0730.381.83.650.77
Cooked MilletMillet, cooked840.840.140.0240.40200.11NANANA1.12.950.76
Whole Wheat FlourWhole-grain Wheat Flour29.40.740.130.0210.320210.120.01500.113.153.90.76
Spinach Spaghetti Dry Spinach Spaghetti 270.420.0610.020.150200.73NANANA2.853.60.74
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1790.340.050.0090.08022.6NANANANANA1.460.71
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.460.71
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.340.71
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.460.71
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.80.40.0590.010.093022.5NANANANANA1.480.71
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina630.940.150.0250.34NA200.530.0440.0440.132.93.660.7
BuckwheatBuckwheat290.990.220.0230.28021NANANANA2.93.860.7
Roasted BuckwheatRoasted Buckwheat Groats290.780.170.0180.22021.7NANANANA2.983.40.7
Corn BranCrude Corn Bran44.60.410.0580.0060.18038.20NANANA35.33.730.7
Millet FlourMillet flour261.10.140.0120.67NA19.70.4300.330.0790.922.80.69
Boiled BulgurCooked Bulgur1200.290.0510.0050.11022.40.12NANANA5.423.70.69
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.840.68
Brown Rice FlourRice flour, brown27.50.770.150.0120.260210.18NANANA1.2720.67
Pearled BarleyCooked Pearled Barley81.30.360.0760.0170.160230.23NANANA3.11.840.67
Boiled BuckwheatCooked Buckwheat Groats1090.670.150.0150.19021.70.980.110.220.432.933.670.66
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 27.60.740.0970.0170.24NA200.720.0550.0550.172.83.730.66
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.940.66
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.330.66
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.30.63
Medium Rye flourRye flour, medium28.70.440.0520.0280.17021.60.320.0340.0170.263.43.10.62
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.170.62
CornYellow Corn Grain 27.41.30.180.0180.57020.30.18NANANA22.60.61
Raw Pearled BarleyBarley, pearled, raw28.40.330.0690.0160.140220.23NANANA4.432.80.61
Long-grain Brown RiceRaw Long-grain Brown Rice27.20.870.160.0090.26020.80.18000.180.982.050.58
Barley flourBarley flour or meal290.460.0970.0220.2021.60.23NANANA2.933.040.58
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked81.30.790.210.0090.29020.80.2000.21.32.230.58
Barley Malt flourBarley malt flour27.70.510.110.0260.24021.70.22NANANA1.972.850.57
BulgurDry Bulgur29.20.390.0680.0070.150220.12NANANA3.653.60.56
Brown RiceRaw Medium-grain Brown Rice27.60.740.150.0110.25021NANANANA0.942.070.56
Cooked Brown RiceCooked Medium-grain Brown Rice89.30.740.150.0120.25021NANANANA1.62.070.55
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.50.55
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.650.54
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.40.54
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.80.53
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry29.80.210.040.0050.061022.2NANANANANA4.280.51
SorghumSorghum Grain30.41.050.190.020.450220.77NANANA2.043.230.51
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.50.51
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.630.5
CornmealWhole-grain Yellow Cornmeal27.60.990.140.0140.44021.20.18NANANA22.240.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry280.580.0810.0080.25022.2NANANANA3.12.10.5
Cooked Corn PastaCooked Corn Gluten-free Pasta79.40.580.0810.0080.25022NANANANA3.82.10.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.930.5
Macronutrients in Top 100 Cereals & Nuts with the highest Zinc content per 100 kcal
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 calories.
Top 5 cereals & nuts with most amount of zinc per 100 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Crude Rice Bran