Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.95.96
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA4.16
OatsOats00.760.140.961.350.122256000NANA3.97
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.93.63
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.93.46
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.93.33
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.63.28
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3273.12
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.42.97
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.92.96
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.202.87
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.92.78
RyeRye grain10.320.254.271.460.29NA380000.855.92.65
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.92.6
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA2.42
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA2.4
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.2
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.62.13
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA2.02
Cooked KamutCooked Khorasan WheatNA0.0950.032.3NA0.07NA110NANA0.24NA1.84
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.31.82
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.31.73
MilletRaw Millet00.420.294.70.850.3811.4850000.050.91.68
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA1.67
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA1.65
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.41.63
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.160.0993.130.270.093NA210000.230.61.34
Cooked Wild RiceWild rice, cooked00.0520.0871.30.150.14NA260000.240.51.34
Cooked SpeltSpelt, cooked00.10.032.57NA0.08NA1300NA0.26NA1.25
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.160.12.90.230.097NA20NANANA0.1NA1.12
Cooked TeffTeff, cooked00.180.0330.91NA0.097NA180NANANANA1.1
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.6301.1
Cooked MilletMillet, cooked00.110.0821.330.170.11NA190000.020.30.91
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.180.0692.560.380.12NA90000.170.20.71
Cooked Corn PastaCooked Corn Gluten-free Pasta30.0530.0230.560.130.058NA600NANANA0.63
Cooked Brown RiceCooked Medium-grain Brown Rice00.10.0121.330.390.15NA4000NANA0.62
Boiled BuckwheatCooked Buckwheat Groats00.040.0390.940.360.077NA140000.091.90.61
Cooked CouscousCouscous, cooked00.0630.0270.980.370.051NA150000.130.10.26
Cooked Rice NoodlesRice noodles, cooked00.0180.0040.0720.0110.006NA10000.0300.25
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.020.0330.0970.170.013NA2000NANA0.22
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.0940.0260.510.240.04NA7000NANA0.12
Vitamins in Top 40 Whole Cereals with the highest Zinc content per 100 g
In the above table you can find and compare the amount of vitamins in whole cereals , sorted by most amount of Zinc per 100 grams.
Top 5 whole cereals with most amount of zinc per 100 grams are:
- Raw Wild Rice
- Durum Wheat
- Oats
- Raw Teff
- Soft White Wheat