Wheat GermCrude Wheat Germ01956822.613NA2810000NANA123
Sesame FlourHigh fat Sesame Flour30272.8613429.31.52NA310000NANA107
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds300.340.522.860.560.37NA90030NANA103
Watermelon Seed KernelsDried Watermelon Seed Kernels01.91.4535.53.460.89NA580000NANA102
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels30124.6654.46.81.46NA9600002.50102
Hemp SeedsHulled Hemp Seeds1012.82.8592NA6NA110005085999
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels102.731.53507.51.43NA5800190227378
Whole Sesame SeedsDried Whole Sesame Seeds07.92.47450.57.9NA9700002.5077.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.71.544.35.71NA57001805.64576.4
Wheat BranCrude Wheat Bran05.235.771362213NA790000151972.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds08.032.5460.518NA980000NANA71.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels3070.9582.94NA115000017067.3
Pine NutsDried Pine Nuts103.642.27443.130.941293400809353964.5
Rice BranCrude Rice Bran027.52.843407440.7NA63000049.21960.4
Wild RiceRaw Wild Rice101.152.6267.310.73.9NA9500008.21959.6
Cashew NutsRaw Cashew Nuts04.230.5810.68.644.17NA250050934157.8
Roasted CashewsDry Roasted Cashew Nuts02214122.56NA6900009.234756
Oil Roasted CashewsOil Roasted Cashew Nuts03.632.1817.48.83.23NA2500309.234753.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt03.252.854270.68.05NA23800140NANA53
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt01.062.4670.470.48.04NA237001402612753
Cashew ButterPlain Cashew Butter no Salt03.121.8716122.52NA680000NANA51.6
Roasted PecansDry Roasted Pecans704.51.0711.77.031.87NA16007013NA50.7
Dark Rye FlourRye flour, dark103.162.542.714.64.43NA33000027.35950.4
Sunflower SeedsDried Sunflower Seed Kernels30153.5583.411.313.5NA22700140352050
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.531.6367.511.75.5NA23700270229NA49
TahiniSesame Butter from Roasted Kernels30124.7354.56.931.5NA9800002.5046.2
ChiaDried Chia SeedsNA6.21.788.3NANANA490016NA5NA45.8
PecansPecans nuts306.61.311.78.632.12272200110143545.3
Oil Roasted PecansNuts, pecans, oil roasted, without salt added504.731.1127.371.87NA15007025.3NA44.7
FlaxseedSeeds, flaxseed016.41.6319.854.733388700603.14343.4
HickorynutsDried Hickorynuts708.671.39.0717.51.92NA4000200NANA43
Pinyon Pine NutsDried Pinyon Pine Nuts1012.42.2343.72.11.1NA5800200NANA42.8
Durum WheatWheat, durum04.21.267.49.354.2NA430000NANA41.6
BrazilnutsDried Brazilnuts06.170.352.951.841NA22007056.5040.6
OatsOats07.631.49.613.51.2219560000NANA39.7
TeffRaw Teff03.92.733.69.44.82NANANANANA0.81936.3
Soft White WheatWheat, soft white04.11.0747.78.53.78NA410000101934.6
TriticaleTriticale04.161.3414.3131.38NA7300009NA34.5
Hard white WheatWheat, hard white03.871.08449.543.68NA380000101933.3
Roasted AlmondsDry Roasted Almonds00.771236.43.21.36NA550000239033
Plain Almond ButterPlain Almond Butter no Salt00.419.431.63.181.03573530000242033
Raw SpeltUncooked Spelt03.641.1368.410.72.310445000NA7.93632.8
Oat FlourPartially Debranned Oat Flour06.91.2514.721.25NA32000073232
Buckwheat FlourWhole-groat Buckwheat Flour04.171.961.54.45.821515400003.27031
AlmondsNuts, almonds02.0511.4364.71.37570440000256031
Oat BranRaw Oat Bran011.72.29.34151.65NA520000103231
Raw QuinoaQuinoa, uncooked103.63.18157.74.87NA18400NA024.4031
WalnutsEnglish Walnuts103.41.511.35.75.37173980013072731
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.927.836.72.31.18NA270000260030.7
Blanched AlmondsNuts, almonds, blanched01.97.1353.141.15NA490000238029.7
Dried PilinutsNuts, pilinuts, dried209.130.935.24.81.15NA60006NANANA29.7
Whole Wheat PastaDry Whole-Wheat PastaNA4.072.18878.72.83NA6900NA04.61429.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour02.971.8853.5101.9NA280NA005.31929.6
Raw AmaranthUncooked Amaranth Grain01.1629.2314.65.9NA820042012028.7
Hard Red Spring WheatWheat, hard red spring05.041.1579.353.36NA430000101928
Hulled BarleyBarley, hulled106.462.85462.823.18NA1900005.72227.7
Spinach Spaghetti Dry Spinach Spaghetti 2303.731.9645.5123.23NA4800007.4151527.6
RyeRye grain103.162.542.714.62.94NA3800008.55926.5
Millet FlourMillet flourNA4.130.7360.212.73.72NA420NA0NA1.1826.3
Whole Wheat FlourWhole-grain Wheat Flour051.6549.66.034.07NA4400007.11926
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried4083.8354.86.6NA109006130NANA25.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts303.381.2320.59.236.2NA8800380153NA25
HazelnutsNuts, hazelnuts or filberts106.431.13189.25.63NA1130063015014224.5
Brown Rice FlourRice flour, brownNA4.430.863.4167.36NA1600006NA24.5
Roasted BuckwheatRoasted Buckwheat Groats02.242.751.412.33.53NA420000NANA24
BuckwheatBuckwheat014.2570.212.32.1186300000NANA24
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA3.71.9379.582.8NA590NANANA1.7924
Roasted PistachiosDry Roasted Pistachio Nuts1306.952.3413.75.1311.2NA510030021.713223.4
CornYellow Corn Grain 1103.85236.34.246.2NA1900004.9322
Blanched HazelnutsBlanched Hazelnuts Or Filberts204.751.115.58.155.85NA7800200175NA22
Pistachio NutsRaw Pistachio Nuts2608.71.6135.217NA510056028.6NA22
Medium Rye flourRye flour, medium02.871.1417.34.92.68NA34000014.35921.7
Raw Pearled BarleyBarley, pearled, raw101.91.14462.822.6NA2300000.22221.3
Long-grain Brown RiceRaw Long-grain Brown Rice05.40.956510.64.77502300006621.3
Barley Malt flourBarley malt flour103.13.0856.45.776.55NA3800605.72220.6
Toasted Dried CoconutToasted Dried Coconut Meat00.611.026.168.173.06NA900150NANA20.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.6116.18.13.04NA900150NANA20.4
Brown RiceRaw Medium-grain Brown Rice04.130.4343155.1NA200000NANA20
Dried CoconutDried Coconut Meat00.616.0383NA9001504.4320
Barley flourBarley flour or meal03.71.1462.71.453.9686800005.72220
BulgurDry Bulgur02.321.155110.43.42NA2700000.61919.3
Cooked KamutCooked Khorasan WheatNA0.950.323NA0.7NA1100NANA2.4NA18.4
CornmealWhole-grain Yellow Cornmeal1103.85236.34.253.04NA2500004.2318
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry902.30.8724.34.842.06NA25000NANANA18
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1102.460.8196.63.7NA2500004.2317.3
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry04.81.3329.542.4NA600000NANA17
MilletRaw Millet04.22.947.28.53.841148500000.5917
SorghumSorghum Grain03.320.96373.674.43NA2000005NA16.7
Wheat SproutsSprouted Wheat02.251.55319.472.65NA3800260NANA16.5
Whole Sorghum FlourWhole-grain Sorghum Flour03.30.61455.43.25NA250NA8NA56416.3
Corn BranCrude Corn Bran400.1127.46.361.52NA400004.2315.6
Almond pasteNuts, almond paste00.824.1414.21.130.36NA730010135015
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted404.5NA74.664.18NA59002800NANA14.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1602.62.931396.66NA110005850NANA14
Dry PastaDry Unenriched Pasta00.90.6174.31.42NA1800001.1114
Cooked Whole-wheat PastaPasta, whole-wheat, cooked01.560.9931.32.680.93NA2100002.3613.4
Cooked Wild RiceWild rice, cooked00.520.87131.541.35NA2600002.4513.4
Light Rye FlourRye flour, light03.30.986.652.34NA2300008.35913.3
Macadamia NutsRaw Macadamia Nuts0121.6224.77.62.75NA11001205.4NA13
Roasted Macadamia NutsDry Roasted Macadamia Nuts07.10.8722.76.033.6NA1000705.7013
Vitamins in Top 100 Cereals & Nuts with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Zinc per 1 kilogram.
Top 5 cereals & nuts with most amount of zinc per 1 kilogram are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels