Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA17
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.417
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.839.56
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.668.35
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.087.75
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.47.3
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA7.3
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA6.97
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.486.63
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA6.63
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.56.32
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA6.14
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA5.5
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA5.13
OatsOats00.980.181.241.740.152872000NANA5.1
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.85.1
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.64.95
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA4.92
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.784.87
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.334.85
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.44.66
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.6304.54
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.7724.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.864.46
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.94.22
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.6524.2
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.304.2
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA4.17
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA4.15
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.963.96
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.733.92
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.13.9
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.603.87
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.263.82
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.83.82
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.992043.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA3.52
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA3.5
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA3.5
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.673.5
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.053.44
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.0633.43
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA3.37
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.253.33
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.33.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.243.3
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.453.1
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.413.03
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.133.03
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.822.9
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.22.9
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.812.9
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.052.85
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.782.82
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA2.8
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA2.77
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA2.54
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA2.54
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.412.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA2.5
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA2.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.422.4
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.92.27
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0530.051.87NA0.073NA16.6NANANANANA2.25
MilletRaw Millet00.560.386.241.120.51151120000.0661.22.22
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.2102.1
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.0401.98
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.131.9
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.1501.9
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0770.051.541.50.36NA11.50000.1501.9
Light Rye FlourRye flour, light00.460.131.120.930.33NA32.20001.168.261.86
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.240.0742.91.10.14NA9.46000NANA1.62
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0770.0621.541.60.19NA7.7000NANA1.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.640.0627.061.60.19NA223000NANA1.6
Cooked PastaPasta, cooked, unenriched, without added salt00.0630.0631.270.350.16NA220000.1901.6
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.80.0677.071.860.2NA3210000.15NA1.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0970.0672.221.860.2NA12.5000NANA1.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0770.0621.541.530.23NA7.7000NANA1.54
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.630.0625.741.530.23NA227000NANA1.54
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.790.0675.741.80.24NA323000NANA1.54
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0980.0672.231.80.24NA8.38000NANA1.54
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.860.0779.41.30.63NA3290000.04101.5
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.30.0779.41.30.63NA120000.04101.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.790.0675.741.40.22NA3160000.150.141.5
RiceRaw Regular Long-grain White Rice00.0960.0672.21.40.220110000.150.141.5
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.730.65.40.60.11NA17300NANANA1.5
Enriched SemolinaSemolina, enriched01.130.798.30.810.14NA2540000.36NA1.46
SemolinaSemolina, unenriched00.390.114.60.810.14NA100000NANA1.46
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.810.0676.750.90.6NA3440000.040.131.36
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.30.0676.750.90.6NA10.70000.040.131.36
Cooked CouscousCouscous, cooked00.280.124.41.660.23NA670000.580.451.16
Cooked Rice NoodlesRice noodles, cooked00.0830.0190.330.0510.028NA4.630000.1401.16
SeitanVital wheat gluten000000NA0000001.15
Dry CouscousCouscous, dry00.220.14.641.650.15NA26.6000NANA1.1
Rice FlourUnenriched White Rice Flour00.190.0293.541.10.6NA5.460000.1501.1
Dry Rice NoodlesRice noodles, dry00.0430.0230.30.070.021NA4.120000.1501
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour01.080.688.10.60.06NA2510000.320.410.96
Wheat FlourUnenriched All-purpose White Wheat Flour00.160.0551.70.60.06NA35.70000.0820.410.96
Chow MeinChow Mein Chinese Noodles00.60.425NA0.046NA1330000.885.630.86
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0760.130.370.660.05NA7.63000NANA0.84
Vitamins in Top 100 Cereals with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals , sorted by most amount of Zinc per 500 calories.
Top 5 cereals with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour