CornstarchCornstarch15120.20.03600.09903620NANANA3.571.030.24
Coconut WaterCoconut Water (liquid From Coconuts)75.40.790.700.008014.710.4NANANA4.372.860.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA200.48
Tapioca PearlsDry Tapioca Pearls14210.0790.020.0040.008035213.3NANANA3.570.750.48
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA160.87
Boiled European ChestnutsBoiled and Steamed European Chestnuts5205.481.030.231.930110NANANANANA7.940.99
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.10.99
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56151.03
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour7103.970.60.0521.25015100005.5612.71.07
Lotus SeedsRaw Lotus Seeds3532.10.350.111.13068.6NANANANANA16.41.1
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled146515.52.920.655.50311NANANANANA201.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled148417.73.320.756.230307NANANANA46.425.41.4
Dried BeechnutsNuts, beechnuts, dried228619822.76.75730133NANANANANA24.61.43
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4923.90.560.221.80100NANANANANA17.31.47
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.51.47
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4881.470.290.0670.2901030.440.0790.040.323.5711.51.47
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts2220.750.110.020.18050NANANANANA3.251.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched5160.750.20.0360.160114NANANANANA9.371.6
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked5160.750.20.0360.160114NANANANANA9.371.6
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked3850.750.150.0120.26083.70.2NANANA3.9781.63
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched5160.830.230.040.180113NANANANANA9.451.67
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked5160.830.230.040.180113NANANANA1.29.451.67
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry14133.20.460.121.20294NANANANA17451.8
Peeled European ChestnutsPeeled Raw European Chestnuts7784.960.930.211.750175NANANANANA6.471.94
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared49220.06700.067010600002.48.651.94
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked5161.10.310.0520.2501120.2NANANA1.610.71.94
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt5161.10.310.0520.2501120.2NANANA1.610.71.94
Cooked PastaPasta, cooked, unenriched, without added salt6273.70.70.0951.1701222.220.120.160.367.14232.02
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled8458.971.70.383.170181NANANANA329.62.06
Cooked Oat BranOat bran, cooked1593.40.650.061.3045.4NANANANA10.312.72.1
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)78284.775NA0.92011NANANANANA82.22
Boiled BulgurCooked Bulgur3290.950.170.0160.37073.70.4NANANA1812.22.26
Roasted European ChestnutsNuts, chestnuts, european, roasted9728.731.640.373.08021042NANANA20.212.62.26
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)80282.673.2NA0.9022NANANANANA6.42.34
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts60730.440.0750.70134NANANANANA11.42.4
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.42.42
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.22.46
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles206812619.685902060.99NANANA7.54412.5
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.42.5
Coconut MilkRaw Coconut Milk913958401.0402213.3NANANA8.739.12.66
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant5991.07NANANANA134NANANANA3.5712.72.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7412.78
Wheat FlourUnenriched All-purpose White Wheat Flour14453.90.620.0871.5503031.07NANANA10.7412.78
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes181011110500.8802061460.042.114439.312.42.8
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35112.8
Dry Rice NoodlesRice noodles, dry14452.220.610.10.4903180.48NANANA6.3523.62.94
Rice FlourUnenriched White Rice Flour14535.641.530.271.2403180.48NANANA9.5323.63.18
Chow MeinChow Mein Chinese Noodles186984.326.70.3913.802530NANANA26.6433.2
Pearled BarleyCooked Pearled Barley4881.750.370.0830.7701121.1NANANA158.973.25
Dry CouscousCouscous, dry14922.540.460.0480.950307NANANANA2050.63.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled6679.132.461.123.740127NANANANA19213.3
SeitanVital wheat gluten14697.341.080.193.03054.70NANANA2.42983.37
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.73.45
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16143.6
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted9494.720.690.121.10208NANANANANA17.83.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)131013812201.5026.4NANANANA8.7314.43.8
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.05
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry14844.11.170.0671.203211.30.0790.440.837.14304.05
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted82210.72.91.34.40159NANANANA2424.64.1
White Canned HominyHominy, canned, white2863.50.490.0481.54056.66NANANA9.925.874.17
Yellow Canned HominyHominy, canned, yellow2863.50.490.0481.54056.6NANANANA9.925.874.17
Enriched SemolinaSemolina, enriched14294.170.60.151.560289NANANANA15.550.34.17
SemolinaSemolina, unenriched14294.170.60.151.560289NANANANA15.550.34.17
Cooked Spinach SpaghettiSpaghetti, spinach, cooked5162.50.360.120.90104NANANANANA184.3
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.54.33
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched14492.60.710.120.5803170.480.0790.0790.325.1628.34.33
RiceRaw Regular Long-grain White Rice14492.60.710.120.5803170.48NANANA5.1628.34.33
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.934.37
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.24.37
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked14212.060.560.0950.450314NANANANA1125.84.37
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched14212.060.560.0950.450314NANANANANA25.84.37
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.44.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.3234.45
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched14292.30.630.110.510315NANANANA5.5626.24.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched14292.30.630.110.510315NANANANANA26.24.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked14692.20.440.0320.750324NANANANA11274.76
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5224.96
Roasted Macadamia NutsDry Roasted Macadamia Nuts285030247.40.785.1705316.40.280.281631.8315.1
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.45.16
Light Rye FlourRye flour, light14175.280.60.33203043.70.360.562.2631.8395.28
Cooked Whole-wheat PastaPasta, whole-wheat, cooked5916.80.960.142.1401192.980.280.280.7915.523.85.3
Cooked Wild RiceWild rice, cooked4011.350.190.380.47084.72.90.790.791.37.14165.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA275.6
Dry PastaDry Unenriched Pasta147261.10.0952.14029610.60.440.481.912.751.85.6
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7983.180.470.0790.740179NANANANANA11.85.68
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.75.87
Corn BranCrude Corn Bran8893.650.520.0521.603400NANANA314336.2
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.56.47
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.76.55
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6426.63
MilletRaw Millet150016.72.870.4780289NANANANA33.743.76.67
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry13342.80.540.0640.810296NANANANANA576.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.56.87
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry14178.261.150.113.560315NANANANA43.729.67.1
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.27.22
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77.3
BulgurDry Bulgur13575.280.920.0912.0603011.63NANANA49.648.87.66
Barley flourBarley flour or meal13696.351.330.312.7602963.18NANANA4041.77.94
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.37.98
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.88
Macronutrients in Top 100 Cereals & Nuts with the lowest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by least amount of Zinc per 14 ounces.
Top 5 cereals & nuts with least amount of zinc per 14 ounces are:
- Cornstarch
- Coconut Water (liquid From Coconuts)
- Cooked Soba Japanese Noodles
- Dry Tapioca Pearls
- Cooked Somen Japanese Noodles