Wheat GermCrude Wheat Germ08.542.263110.35.9NA1275000NANA55.7
Sesame FlourHigh fat Sesame Flour13.6121.360.613.30.69NA141000NANA48.4
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds13.60.150.241.30.250.17NA4101.360NANA46.7
Watermelon Seed KernelsDried Watermelon Seed Kernels00.860.66161.570.4NA263000NANA46.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels13.65.472.124.73.10.66NA4350001.13046.4
Hemp SeedsHulled Hemp Seeds4.545.81.341.7NA2.72NA49902.2703.6326.845
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels4.541.240.6922.63.40.65NA26308.609.93335.4
Whole Sesame SeedsDried Whole Sesame Seeds03.61.1220.50.233.6NA4400001.13035
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.320.68202.60.45NA25908.1602.5420.434.7
Wheat BranCrude Wheat Bran02.372.661.69.95.9NA3580006.768.633
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.641.1420.80.233.64NA445000NANA32.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels13.63.170.4126.31.31.8NA5220007.62030.5
Pine NutsDried Pine Nuts4.541.651.03201.40.4358.515403.63042.324429.3
Rice BranCrude Rice Bran012.51.315433.518.5NA28600022.38.627.4
Wild RiceRaw Wild Rice4.540.521.230.54.851.77NA4310003.78.627
Cashew NutsRaw Cashew Nuts01.90.264.83.91.9NA11302.2704.115526.2
Roasted CashewsDry Roasted Cashew Nuts00.910.916.355.531.16NA3130004.1715725.4
Oil Roasted CashewsOil Roasted Cashew Nuts01.650.997.8741.47NA11301.3604.1715724.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.471.319323.65NA108006.350NANA24
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.481.132323.65NA107506.35011812.224
Cashew ButterPlain Cashew Butter no Salt01.40.857.255.441.14NA308000NANA23.4
Roasted PecansDry Roasted Pecans31.82.040.495.33.20.85NA72.603.1805.9NA23
Dark Rye FlourRye flour, dark4.541.431.1419.46.622NA15000012.426.823
Sunflower SeedsDried Sunflower Seed Kernels13.66.71.6385.136.1NA103006.350160022.7
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.240.7430.65.32.5NA1075012.20104NA22
TahiniSesame Butter from Roasted Kernels13.65.532.1524.73.140.68NA4450001.13021
ChiaDried Chia SeedsNA2.80.7740NANANA22207.26NA2.27NA20.8
PecansPecans nuts13.630.595.33.90.951031000506.351620.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added22.72.150.55.443.340.85NA6803.18011.5NA20.3
FlaxseedSeeds, flaxseed07.460.73144.472.1515339502.7201.419.519.7
HickorynutsDried Hickorynuts31.83.930.594.17.940.87NA18109.070NANA19.5
Pinyon Pine NutsDried Pinyon Pine Nuts4.545.641200.950.5NA26309.070NANA19.4
Durum WheatWheat, durum01.90.5530.64.241.9NA195000NANA19
BrazilnutsDried Brazilnuts02.80.161.340.830.46NA10003.18025.6018.4
OatsOats03.460.634.366.120.5499254000NANA18
TeffRaw Teff01.771.2215.34.272.2NANANANANA0.368.616.5
Soft White WheatWheat, soft white01.860.4921.63.861.7NA1860004.68.615.7
TriticaleTriticale01.90.616.560.63NA3310004.1NA15.6
Hard white WheatWheat, hard white01.760.49204.331.67NA1720004.68.615
Roasted AlmondsDry Roasted Almonds00.355.4316.51.460.62NA249000108015
Plain Almond ButterPlain Almond Butter no Salt00.194.2614.31.440.47260240000110015
Raw SpeltUncooked Spelt01.650.51314.851.044720400NA3.616.315
Oat FlourPartially Debranned Oat Flour03.140.576.70.910.57NA1450003.1814.514.5
Buckwheat FlourWhole-groat Buckwheat Flour01.90.862822.6468.52450001.4531.814
AlmondsNuts, almonds00.935.1616.42.140.62259200000116014
Oat BranRaw Oat Bran05.314.246.760.75NA2360004.614.514
Raw QuinoaQuinoa, uncooked4.541.631.446.93.52.2NA8350NA011014
WalnutsEnglish Walnuts4.541.550.685.12.62.4478.544505.903.1812.214
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.423.5416.61.040.54NA122000118014
Blanched AlmondsNuts, almonds, blanched00.873.23161.420.52NA222000108013.5
Dried PilinutsNuts, pilinuts, dried9.074.140.422.352.170.52NA27202.72NANANA13.5
Whole Wheat PastaDry Whole-Wheat PastaNA1.850.9939.43.951.3NA3130NA02.16.3513.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.350.8524.34.60.87NA127NA002.48.613.4
Raw AmaranthUncooked Amaranth Grain00.530.914.26.622.7NA37201905.4013
Hard Red Spring WheatWheat, hard red spring02.30.5264.241.52NA1950004.68.612.6
Hulled BarleyBarley, hulled4.542.931.3211.281.44NA860002.69.9812.6
Spinach Spaghetti Dry Spinach Spaghetti 1041.70.8920.65.51.47NA2180003.3668712.5
RyeRye grain4.541.431.1419.46.621.33NA1720003.8626.812
Millet FlourMillet flourNA1.870.3327.35.761.7NA191NA0NA0.53.6312
Whole Wheat FlourWhole-grain Wheat Flour02.280.7522.52.741.85NA2000003.228.611.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried183.641.72162.23NA49402780NANA11.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts13.61.530.569.34.22.8NA399017.2069.3NA11.3
HazelnutsNuts, hazelnuts or filberts4.542.90.518.164.162.55NA513028.606864.411
Brown Rice FlourRice flour, brownNA20.3628.87.23.34NA72.60002.72NA11
Roasted BuckwheatRoasted Buckwheat Groats011.2323.35.581.6NA191000NANA11
BuckwheatBuckwheat00.461.93325.580.9584.4136000NANA11
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.70.88363.631.27NA268NANANA0.774.111
Roasted PistachiosDry Roasted Pistachio Nuts593.151.066.232.335.1NA231013.609.846010.6
CornYellow Corn Grain 501.750.9116.51.922.82NA860002.221.3610
Blanched HazelnutsBlanched Hazelnuts Or Filberts9.072.150.57.033.72.65NA35409.07079.4NA9.98
Pistachio NutsRaw Pistachio Nuts1183.950.735.92.367.7NA231025.4013NA9.98
Medium Rye flourRye flour, medium01.30.527.832.231.2NA1540006.526.89.84
Raw Pearled BarleyBarley, pearled, raw4.540.870.52211.281.18NA1040000.0919.989.66
Long-grain Brown RiceRaw Long-grain Brown Rice02.450.4329.54.82.1622.61040002.722.729.66
Barley Malt flourBarley malt flour4.541.41.425.62.62.97NA17202.7202.69.989.34
Toasted Dried CoconutToasted Dried Coconut Meat00.280.462.83.71.4NA4106.80NANA9.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.280.462.773.681.38NA4106.80NANA9.25
Brown RiceRaw Medium-grain Brown Rice01.870.219.56.762.3NA91000NANA9.16
Dried CoconutDried Coconut Meat00.270.452.743.631.36NA4106.8021.369.1
Barley flourBarley flour or meal01.680.5228.40.661.83936.30002.69.989.07
BulgurDry Bulgur01.050.52234.71.55NA1220000.278.68.75
Cooked KamutCooked Khorasan WheatNA0.430.1410.5NA0.32NA500NANA1.1NA8.35
CornmealWhole-grain Yellow Cornmeal501.750.9116.51.931.38NA1130001.91.368.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry411.050.39112.20.93NA11300NANANA8.1
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour501.10.368.631.68NA1130001.91.367.85
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry02.180.5914.64.331.1NA272000NANA7.76
MilletRaw Millet01.91.321.43.851.7451.73860000.234.17.62
SorghumSorghum Grain01.50.4416.71.662NA910002.27NA7.57
Wheat SproutsSprouted Wheat01.020.7144.31.2NA172011.80NANA7.5
Whole Sorghum FlourWhole-grain Sorghum Flour01.50.2820.42.441.47NA113NA3.63NA2.27297.4
Corn BranCrude Corn Bran180.0450.4512.42.90.69NA180001.91.367.08
Almond pasteNuts, almond paste00.371.886.450.510.16NA33100.45061.406.7
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted182.04NA3.182.11.9NA26801270NANA6.5
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried72.61.181.335.94.13.02NA49902650NANA6.4
Dry PastaDry Unenriched Pasta00.410.277.71.950.64NA81.60000.50.456.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.710.45141.20.42NA950001.042.726.08
Cooked Wild RiceWild rice, cooked00.240.395.840.70.61NA1180001.12.276.08
Light Rye FlourRye flour, light01.50.413.6331.06NA1040003.7626.86.03
Macadamia NutsRaw Macadamia Nuts05.420.7311.23.441.25NA5005.4402.45NA5.9
Roasted Macadamia NutsDry Roasted Macadamia Nuts03.220.3910.32.741.63NA45.403.1802.605.85
Vitamins in Top 100 Cereals & Nuts with the highest Zinc content per 1 lb
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 pound.
Top 5 cereals & nuts with most amount of zinc per 1 pound are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels