Wild RiceRaw Wild Rice14174.30.621.21.502979.92NANA2.6624.658.523.7
Durum WheatWheat, durum13459.81.80.193.70282NANANANANA54.316.5
OatsOats154427.44.830.449.620263NANANANA426715.8
TeffRaw Teff14579.451.80.543.7NA2907.31.872.92.4631.852.814.4
Soft White WheatWheat, soft white13497.91.460.143.1802991.63NANANA50.442.413.7
Hard white WheatWheat, hard white13576.81.10.142.8403011.63NANANA48.44513.2
Raw SpeltUncooked Spelt13419.641.60.264.730279270.953.332.3442.55813
Buckwheat FlourWhole-groat Buckwheat Flour133012.32.70.283.5028010.3NANA6.7539.75012.4
Whole Wheat PastaDry Whole-Wheat Pasta139711.61.70.284.20291111.20.952.736.55511.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour13187.741.7NANA02964.05NANANA523811.7
Raw AmaranthUncooked Amaranth Grain1472285.80.171102596.70.041.075.5626.65411.4
Hard Red Spring WheatWheat, hard red spring13067.621.250.142.902701.63NANANA48.46111
RyeRye grain13416.470.780.432.603013.90.440.642.8604110.5
Whole Wheat FlourWhole-grain Wheat Flour13499.921.70.294.3402861.630.201.4342.552.410.3
Roasted BuckwheatRoasted Buckwheat Groats137310.82.350.253.040297NANANANA4146.69.6
BuckwheatBuckwheat136113.52.940.313.80284NANANANA39.752.69.53
CornYellow Corn Grain 1449192.650.268.3202952.54NANANA2937.48.77
Long-grain Brown RiceRaw Long-grain Brown Rice145712.72.350.133.8403032.6002.614.3308.45
Brown RiceRaw Medium-grain Brown Rice143710.62.130.163.640302NANANANA13.529.88
Cooked KamutCooked Khorasan Wheat5243.30.31NANA011012NANANA1722.77.3
CornmealWhole-grain Yellow Cornmeal143714.220.196.303052.54NANANA2932.27.22
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour143315.32.160.216.7703052.54NANANA2927.56.87
MilletRaw Millet150016.72.870.4780289NANANANA33.743.76.67
SorghumSorghum Grain130613.72.420.265.93028610NANANA26.6426.63
Wheat SproutsSprouted Wheat7865.040.820.12.10169NANANANA4.3729.76.55
Whole Sorghum FlourWhole-grain Sorghum Flour142513.32.10.245.3NA3047.70.645.21.872633.56.47
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
Cooked SpeltSpelt, cooked5043.37NANANA0105NANANANA15.5224.96
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina6315.950.950.152.16NA1253.370.280.280.7918.3234.45
Cooked TeffTeff, cooked4012.58NANANA079NANANANA1115.44.4
Cooked QuinoaQuinoa, cooked4767.620.920.343.87084.53.45NANANA1117.54.33
Cooked MilletMillet, cooked4723.970.680.111.90940.52NANANA5.16143.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4883.851.030.0441.401020.95000.956.35112.8
Cooked Corn PastaCooked Corn Gluten-free Pasta5002.90.40.041.250111NANANANA1910.42.5
Cooked Brown RiceCooked Medium-grain Brown Rice4453.30.650.0521.12093NANANANA7.149.22.46
Boiled BuckwheatCooked Buckwheat Groats3652.460.530.0560.690793.570.40.791.610.713.42.42
Cooked CouscousCouscous, cooked4450.640.120.0120.240920.4NANANA5.56151.03
Cooked Rice NoodlesRice noodles, cooked4290.790.0910.0160.0750950.12NANANA3.977.10.99
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked5200.710.0990.0240.260109NANANANANA160.87
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked3930.40.0750.0080.12085NANANANANA200.48
Macronutrients in Top 40 Whole Cereals with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Zinc per 14 ounces.
Top 5 whole cereals with most amount of zinc per 14 ounces are:
- Raw Wild Rice
- Durum Wheat
- Oats
- Raw Teff
- Soft White Wheat