Wheat GermCrude Wheat Germ1633447.553.28240235NANANANA6010555.7
Sesame FlourHigh fat Sesame Flour238616823.61.2772.40121NANANANANA14048.4
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20238816.60.3539.70244NANANANA83.58446.7
Watermelon Seed KernelsDried Watermelon Seed Kernels252721544.4NA127069.4NANANANANA12946.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.77746.4
Hemp SeedsHulled Hemp Seeds25082212145.5125039.36.81.40.913.861814345
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels253622239.30.5494048.66.350.680.595.1327.213735.4
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.435
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels260422238.80.589066.75.850.320.325.1729.513534.7
Wheat BranCrude Wheat Bran98019.32.860.769.2502931.86NANANA19470.533
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.57732.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.69330.5
Pine NutsDried Pine Nuts305331022.20.74150059.316.30.320.3215.616.86229.3
Rice BranCrude Rice Bran143395191.4332.402254.10.910.912.279560.627.4
Wild RiceRaw Wild Rice16194.90.711.361.7034011.3NANA3.04286727
Cashew NutsRaw Cashew Nuts250819935.30.2835.30137270.230.2326.41582.626.2
Roasted CashewsDry Roasted Cashew Nuts260421041.50.7334.7014822.7NANANA13.669.425.4
Oil Roasted CashewsOil Roasted Cashew Nuts263121738.50.3138.5013522.70.360.36221576.424.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2808258270.36170093NANANANA527824
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt264022623.70.31149010912.4NANANA50.387.724
Cashew ButterPlain Cashew Butter no Salt266322444.30.78370125NANANANA9.0779.723.4
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.64323
Dark Rye FlourRye flour, dark1474101.220.674.08031110.51.0418.161087223
Sunflower SeedsDried Sunflower Seed Kernels264923320.20.2710509112NANA11.3399422.7
Sunflower Seed ButterSunflower Seed Butter no Salt279925021.20.23440106480047.62678.422
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA427721
ChiaDried Chia Seeds2204139158126.50191NANANANA1567520.8
PecansPecans nuts3134326284.4794063180.180.1817.743.541.620.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3243341334.68102059180.180.1817.74341.720.3
FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.21248319.7
HickorynutsDried Hickorynuts2980292324.7594082.8NANANANA2957.719.5
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.519.4
Durum WheatWheat, durum153811.22.060.224.20323NANANANANA6219
BrazilnutsDried Brazilnuts2989304730.16111053.310.60010.6346518.4
OatsOats176431.35.520.5110301NANANANA4876.618
TeffRaw Teff166510.82.040.614.25NA3328.352.133.32.836.360.316.5
Soft White WheatWheat, soft white15429.031.670.163.6303421.86NANANA57.648.515.7
TriticaleTriticale15249.51.660.283.870327NANANANANA5915.6
Hard white WheatWheat, hard white15517.761.260.163.2403441.86NANANA55.351.315
Roasted AlmondsDry Roasted Almonds271223818.60.04558.7095220.0450.04521.549.49515
Plain Almond ButterPlain Almond Butter no Salt2785252190.03261.7085.42000.09119.746.79515
Raw SpeltUncooked Spelt1533111.840.295.40318311.13.82.6848.56615
Oat FlourPartially Debranned Oat Flour183341.47.30.6614.402983.6300.452.2729.566.514.5
Buckwheat FlourWhole-groat Buckwheat Flour1520143.070.323.98032011.8NANA7.745.457.214
AlmondsNuts, almonds262622617.20.0145609819.70.50.771856.79614
Oat BranRaw Oat Bran1116326.020.551203006.58NANANA7078.514
Raw QuinoaQuinoa, uncooked166927.53.21.1813.50291NANANANA31.86414
WalnutsEnglish Walnuts296629627.841173062120.410.361130.46914
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added275325019061.308020.600.182047.69614
Blanched AlmondsNuts, almonds, blanched2676238180.01856084.72100.1420.2459713.5
Dried PilinutsNuts, pilinuts, dried3261361141NA34.5018NANANANANA4913.5
Whole Wheat PastaDry Whole-Wheat Pasta159713.31.940.324.82033312.41.361.13.141.76313.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour15068.851.95NANA03384.63NANANA59.443.613.4
Raw AmaranthUncooked Amaranth Grain1683326.60.1912.402967.670.0451.226.3530.461.513
Hard Red Spring WheatWheat, hard red spring14928.71.420.163.303091.86NANANA55.37012.6
Hulled BarleyBarley, hulled160610.42.20.54.5303333.63NANANA78.556.612.6
Spinach Spaghetti Dry Spinach Spaghetti 16877.121.030.342.57033912.3NANANA4860.612.5
RyeRye grain15337.40.890.49303444.450.50.733.2268.54712
Millet FlourMillet flour173319.32.430.211.6NA3417.5305.71.361648.812
Whole Wheat FlourWhole-grain Wheat Flour154211.31.950.334.9603261.860.2301.6348.56011.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried16335.620.830.141.30369NANANANANA2411.7
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts293028320.50.2738080220.320.3221.542.66811.3
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.3219446811
Brown Rice FlourRice flour, brown164712.62.530.194.3303473NANANA2132.811
Roasted BuckwheatRoasted Buckwheat Groats156912.32.70.283.470340NANANANA46.753.211
BuckwheatBuckwheat155615.43.360.354.360324NANANANA45.46011
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 1642121.60.283.92NA33211.80.910.912.724661.311
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.79510.6
CornYellow Corn Grain 165621.53.030.299.503372.9NANANA3342.710
Blanched HazelnutsBlanched Hazelnuts Or Filberts2853277210.2625077160.320.321550629.98
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.453148919.98
Medium Rye flourRye flour, medium15836.90.820.442.7034250.540.274.153.549.49.84
Raw Pearled BarleyBarley, pearled, raw15975.261.10.252.303533.63NANANA70.8459.66
Long-grain Brown RiceRaw Long-grain Brown Rice166514.52.70.154.40346300316.334.29.66
Barley Malt flourBarley malt flour16378.351.750.433.903553.63NANANA32.246.69.34
Toasted Dried CoconutToasted Dried Coconut Meat2685213189NA2.330201NANANANANA249.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3103313278NA3.43098NANANANANA249.25
Brown RiceRaw Medium-grain Brown Rice1642122.430.194.160346NANANANA15.4349.16
Dried CoconutDried Coconut Meat299429326003.2010733.3NANANA7431.29.1
Barley flourBarley flour or meal15657.261.50.353.1503383.63NANANA4647.69.07
BulgurDry Bulgur15516.031.050.12.3503441.86NANANA56.755.78.75
Cooked KamutCooked Khorasan Wheat5993.760.35NANA012514NANANA19.5268.35
CornmealWhole-grain Yellow Cornmeal164216.32.30.227.203492.9NANANA33378.26
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry16199.431.30.134.060360NANANANA50348.1
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour163717.52.460.247.7403492.9NANANA3331.47.85
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry15243.220.620.0730.930338NANANANANA65.27.76
MilletRaw Millet1715193.280.549.140330NANANANA38.6507.62
SorghumSorghum Grain149215.72.770.296.77032711.5NANANA30.4487.57
Wheat SproutsSprouted Wheat8985.760.930.122.40193NANANANA5347.5
Whole Sorghum FlourWhole-grain Sorghum Flour1628152.40.286.06NA3488.80.735.942.133038.27.4
Corn BranCrude Corn Bran10164.170.590.0591.8503880NANANA358387.08
Almond pasteNuts, almond paste2077126120.925.30217164NANANA21.8416.7
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted9123.630.540.0910.840205NANANANANA13.56.5
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried16478.21.20.21.90362NANANANANA316.4
Dry PastaDry Unenriched Pasta16836.851.260.112.450339120.50.542.1814.5596.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked6767.761.10.162.4401363.40.320.320.9117.7276.08
Cooked Wild RiceWild rice, cooked4581.540.220.430.540973.30.910.911.58.16186.08
Light Rye FlourRye flour, light16196.030.680.382.2703484.20.410.642.636.344.56.03
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.322039365.9
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.35.85
Macronutrients in Top 100 Cereals & Nuts with the highest Zinc content per 1 lb
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Zinc per 1 pound.
Top 5 cereals & nuts with most amount of zinc per 1 pound are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels