WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316151
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97148
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05132
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76130
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620112
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7109
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715100
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.499
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.697
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.31292
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.891
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.589.5
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.685
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.882
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.62082
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.41382
PecansPecans nuts2784.7639.710480186210991627150181482
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.582
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.0677.8
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.4577.7
Dried BeechnutsNuts, beechnuts, dried3.972.66NA9.7605.32NA04036NA1511.432673
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.5763.4
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles83.30.480783.31.44NA34535312715002.519.659
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.356
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.554
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.97121153.7
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.3452
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.5751.4
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.81849
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.549
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.4638.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.4411834.8
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.21433.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.921033.4
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.732.4
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.722131
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.631
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.7530.4
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.81130
Rice BranCrude Rice Bran2262.9NA73.6310056.4NA6656589462202424.328.4
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.623.4
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.5182323
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.875622
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.732322
Wheat GermCrude Wheat Germ1553.16NA2594952.8NA3342354031447.648.84421
Chow MeinChow Mein Chinese Noodles00.49NA25.575.42.3NA38940911334373.26.2713.8
Oat FlourPartially Debranned Oat Flour2181.73NA1657216NA1794147213575.412.73412.6
Raw QuinoaQuinoa, uncooked1872.34NA187828.07NA1814223533.72012.352.712
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.44511
Oat BranRaw Oat Bran2301.6NA21.593322.3NA291322461791612.32610.5
Millet FlourMillet flour55.62.12NA15.64723.98NA11318891301610.434.410
OatsOats2142.5NA18.770319.5635207617031017.9415.832.69.62
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.77418.32
Wheat BranCrude Wheat Bran2903.96NA42242545.6NA402146913087.942939.38.1
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.48
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.36.77
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.76.3
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.56.23
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.25.93
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.75.5
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.75.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.45.17
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.45.14
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.74.73
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted3415.24NA3.572460.65NA6954294NA1114.11974.4
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.64.34
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.64.2
Hulled BarleyBarley, hulled1311.98NA14.35287.7NA1048179415047.61137.53.96
Cooked QuinoaQuinoa, cooked67.50.76NA5.92542.5NA6036831127.84.332843.87
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.45473.84
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.73.8
Brown Rice FlourRice flour, brown43.70.91NA7.86445162231338114738.431.89.7247.53.8
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2424.24NA2.41980.52NA4923473NA913.32353.74
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.4353.7
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.43.7
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA168493.64
Dark Rye FlourRye flour, dark1472.22NA19.763524NA1980284671.47.942042.73.57
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry160.8NA3.74721.9NA1004116731.4127.139.73.56
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.33.5
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1071.7NA13.24138.9NA1139145327543.79.53353.43
Barley Malt flourBarley malt flour1471.07NA18.73854.73NA120388915043.78.1832.63.4
TriticaleTriticale1471.8NA10.251612.7NA14211318NA2013.741.73.4
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.43.18
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1071.77NA41273.78NA3692056NA122.061933.17
Roasted European ChestnutsNuts, chestnuts, european, roasted1152NA3.61314.7NA42523504.767.942.261613.08
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.43.04
SeitanVital wheat gluten5640.72NA20.699NANA10323971581153.3732.53.03
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.633
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.62.9
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.2382.84
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.98122.8
Barley flourBarley flour or meal1271.36NA10.63814.122811751226150167.94482.76
RyeRye grain951.46NA10.443710.2NA13182024557.9410.5422.6
Medium Rye flourRye flour, medium951.3NA102509.57NA8931484577.948.643.52.37
Spinach Spaghetti Dry Spinach Spaghetti 2302NA8.4569110.5NA1318149225214311332.25
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina47.60.79NA6.551794.1NA437306136244.452412.16
Dry PastaDry Unenriched Pasta83.31.15NA5.162103.64NA750885251245.639.32.14
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.32452.14
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.551902.1
BulgurDry Bulgur1391.33NA9.7665112NA119116279.1367.57.6635.72.06
Minerals in Top 100 Cereals & Nuts with the highest Omega 6 content per 14 oz
In the above table you can find and compare the amount of minerals in all cereals & nuts , sorted by most amount of Omega 6 per 14 ounces.
Top 5 cereals & nuts with most amount of omega 6 per 14 ounces are:
- English Walnuts
- Toasted Sunflower Seed Kernels no Salt
- Dried Pine Nuts
- Dry Roasted Sunflower Seed Kernels no Salt
- Dried Watermelon Seed Kernels