Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA10.2
Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.6410
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20.0230.0350.190.0380.025NA6.0500.20NANA6.93
Sesame FlourHigh fat Sesame Flour1.71.530.167.621.670.087NA17.7000NANA6.1
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.85.73
Watermelon Seed KernelsDried Watermelon Seed Kernels00.10.0781.90.190.048NA31.2000NANA5.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1.60.640.252.880.360.077NA50.80000.1305.4
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.25.37
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.65
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.454.65
White Canned HominyHominy, canned, white00.0130.0250.140.640.021NA4.1701.2500.210.834.38
Yellow Canned HominyHominy, canned, yellowNA0.0130.0250.140.640.021NA4.17000NANA4.38
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.540.150.0822.680.40.077NA310101.173.94.2
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA4.2
Whole Sesame SeedsDried Whole Sesame Seeds00.410.132.360.0260.41NA50.80000.1304.06
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0370.0782.30.30.052NA29.800.9400.292.354
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.54
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA3.98
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.430.132.430.0270.43NA52000NANA3.8
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.93.8
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA3.7
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA3.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1.430.330.0432.760.140.19NA54.70000.803.2
Cashew NutsRaw Cashew Nuts00.230.0310.580.470.23NA13.600.2700.4918.53.14
TriticaleTriticale00.370.121.281.180.12NA650000.8NA3.1
OatsOats00.590.110.741.040.0921743000NANA3.06
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.683.05
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.552.97
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA2.95
Roasted CashewsDry Roasted Cashew Nuts00.10.10.730.640.13NA360000.48182.93
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.672.92
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.22.9
Pine NutsDried Pine Nuts0.450.160.11.960.140.0425.751500.3604.16242.88
ChiaDried Chia SeedsNA0.380.15.45NANANA30.200.99NA0.31NA2.83
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.272.8
Oil Roasted CashewsOil Roasted Cashew Nuts00.190.110.90.460.17NA1300.1600.48182.77
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0550.133.633.630.41NA12200.72013.51.42.73
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.5802.73
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.22.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.72.67
Cashew ButterPlain Cashew Butter no Salt00.160.0960.820.610.13NA34.8000NANA2.64
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.160.142.033.420.39NA11500.680NANA2.57
Sunflower SeedsDried Sunflower Seed Kernels1.540.760.184.30.580.69NA11700.7201802.57
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.732.53
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.22.53
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA0202.53
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA2.5
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA2.5
FlaxseedSeeds, flaxseed00.920.091.730.550.27194900.3400.172.42.44
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0260.0793.30.570.27NA11501.3011NA2.38
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.382.38
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.242.35
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.862.35
TahiniSesame Butter from Roasted Kernels1.50.620.242.750.350.075NA49.40000.1302.33
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.9602.32
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.762.3
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.682.3
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.61222.23
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts5.360.670.322.90.40.55NA910510NANA2.14
Japanese ChestnutsRaw Japanese Chestnuts3.90.670.322.920.40.55NA92051.20NANA2.14
Roasted PecansDry Roasted Pecans2.960.190.0450.490.30.079NA6.7600.300.55NA2.14
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3.330.670.322.90.40.55NA910510NANA2.14
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.970.67NA1.040.70.62NA88041.80NANA2.13
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA2.1
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA2.1
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA2.1
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.42.1
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.632.07
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.82.06
Pinyon Pine NutsDried Pinyon Pine Nuts0.480.590.112.10.10.053NA27.700.950NANA2.04
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA2.02
Pearled BarleyCooked Pearled Barley00.20.155.030.330.28NA390000.0241.952
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.22
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.752
HickorynutsDried Hickorynuts3.20.40.060.410.80.088NA18.300.910NANA1.97
PecansPecans nuts1.30.290.0560.510.370.0919.869.5500.4800.611.51.97
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2.10.20.0460.50.310.078NA6.300.2901.06NA1.88
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.071.87
BrazilnutsDried Brazilnuts00.280.0160.130.0840.046NA1000.3202.5701.85
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.251.8
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.881.8
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.491.74
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.91.74
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.491.73
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.831.7
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.671.7
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA1.67
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA1.66
Roasted AlmondsDry Roasted Almonds00.0390.61.820.160.068NA27.60001201.66
AlmondsNuts, almonds00.110.591.870.240.07129.522.800013.301.6
Plain Almond ButterPlain Almond Butter no Salt00.020.461.540.160.0528260001201.6
Coconut WaterCoconut Water (liquid From Coconuts)00.470.91.260.680.51NA47.40380001.58
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA1.53
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA1.52
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0450.391.80.110.058NA13.30001301.5
Blanched AlmondsNuts, almonds, blanched00.0970.361.780.160.058NA250001201.5
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.251.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA1.5
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA1.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.70.590.3510.71.460.61NA85.50110NANA1.5
Vitamins in Top 100 Cereals & Nuts with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Zinc per 300 calories.
Top 5 cereals & nuts with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Crude Rice Bran