CornstarchCornstarch1310.0660.01200.03301200NANANA1.20.340.079
Tapioca PearlsDry Tapioca Pearls1400.0280.0070.0010.00301244.68NANANA1.260.270.17
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.40.31
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.540.47
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.80.47
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles9630.44.731.9414.30500.24NANANA1.829.90.6
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked5050.510.0960.010.150108NANANANANA25.60.61
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry1401.140.160.0410.420104NANANANA6.04160.63
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour2792.80.420.0360.88010600003.98.940.75
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.430.78
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked3820.690.0950.0230.250105NANANANANA15.30.84
Chow MeinChow Mein Chinese Noodles10622.57.150.13.7067.60NANANA7.111.50.86
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.420.9
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.50.91
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.630.95
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7140.96
Wheat FlourUnenriched All-purpose White Wheat Flour1371.350.210.030.5401050.37NANANA3.7140.96
Dry Rice NoodlesRice noodles, dry1370.770.210.0360.1701100.16NANANA2.28.171
Rice FlourUnenriched White Rice Flour1371.940.530.0920.4301090.16NANANA3.288.131.1
Dry CouscousCouscous, dry1330.850.160.0160.320103NANANANA6.65171.1
SeitanVital wheat gluten1352.50.370.0651.03018.60NANANA0.811021.15
Cooked Rice NoodlesRice noodles, cooked4630.930.110.0190.08801110.14NANANA4.638.31.16
Cooked CouscousCouscous, cooked4460.710.130.0130.2701040.45NANANA6.25171.16
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.471.16
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.71.22
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.161.25
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry1341.380.390.0230.4101080.440.0270.150.282.4101.36
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dry1341.380.390.0230.4101080.440.0270.150.282.4101.36
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.131.42
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.51.45
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.981.46
Enriched SemolinaSemolina, enriched1391.460.210.0510.550101NANANANA5.417.61.46
SemolinaSemolina, unenriched1391.460.210.0510.550101NANANANA5.417.61.46
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA41.46
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.871.5
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg4033.950.560.221.830101NANANANANA17.61.5
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched1370.90.250.0420.201100.160.0270.0270.111.89.771.5
RiceRaw Regular Long-grain White Rice1370.90.250.0420.201100.16NANANA1.89.771.5
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66121.5
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cooked4071.50.30.0690.301060.450.0810.0410.333.66121.5
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.21.52
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked1400.730.20.0340.160111NANANANA3.99.081.54
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched1400.730.20.0340.160111NANANANANA9.081.54
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenriched3850.730.20.0350.160111NANANANANA9.081.54
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked3850.730.20.0350.160111NANANANANA9.081.54
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.71.55
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.21.57
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched1390.810.220.0380.180110NANANANA1.949.21.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched1390.810.220.0380.180110NANANANANA9.21.6
Cooked PastaPasta, cooked, unenriched, without added salt3162.940.560.0760.930981.770.0950.130.285.718.41.6
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched3850.810.220.0380.180110NANANANANA9.151.6
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked3850.810.220.0380.180110NANANANA1.159.151.6
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.831.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked1350.740.150.0110.260110NANANANA3.89.21.62
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.481.73
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.74111.75
Light Rye FlourRye flour, light1401.860.210.120.701071.30.130.20.811.213.81.86
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked3851.080.30.050.2401080.19NANANA1.5410.31.9
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt3851.080.30.050.2401080.19NANANA1.5410.31.9
Dry PastaDry Unenriched Pasta1352.040.370.0320.7301013.60.150.160.654.317.61.9
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.61.93
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.381.94
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.41.94
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.371.95
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72121.95
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.41.96
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46181.96
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared40320.06900.069010800002.48.81.98
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.42.05
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.07
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked5150.980.20.0150.3401090.26NANANA5.1510.42.1
MilletRaw Millet1325.60.960.162.67096NANANANA11.214.62.22
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3310.89NANANANA112NANANANA310.62.25
Whole Sorghum FlourWhole-grain Sorghum Flour1394.650.740.0851.86NA1072.70.221.820.659.211.72.27
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.36
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1395.350.750.0732.3601060.89NANANA109.62.4
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.82.47
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.5152.5
Cooked Corn PastaCooked Corn Gluten-free Pasta3972.90.40.041.250111NANANANA1910.42.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1402.90.410.0391.250111NANANANA15.410.42.5
CornmealWhole-grain Yellow Cornmeal1384.960.70.0682.201060.88NANANA1011.22.5
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.4182.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.52.53
SorghumSorghum Grain1525.260.930.0992.2701103.84NANANA10162.54
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry1491.060.20.0240.30111NANANANANA21.42.54
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29192.63
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4172.68
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.32.7
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.52.77
Cooked Brown RiceCooked Medium-grain Brown Rice4463.70.740.0581.260105NANANANA8.0410.42.77
Brown RiceRaw Medium-grain Brown Rice1383.70.740.0571.270105NANANANA4.710.42.8
BulgurDry Bulgur1461.940.340.0340.7601110.6NANANA18.3182.82
Barley Malt flourBarley malt flour1392.550.530.131.201081.1NANANA9.8314.22.85
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked4073.941.060.0451.4401040.98000.986.5112.9
Barley flourBarley flour or meal1452.30.490.11101081.16NANANA14.615.22.9
Long-grain Brown RiceRaw Long-grain Brown Rice1364.360.810.0441.301040.9000.94.910.32.9
Raw Pearled BarleyBarley, pearled, raw1421.650.350.0780.7201101.14NANANA22143.03
CornYellow Corn Grain 1376.50.910.0892.8701020.88NANANA10133.03
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7113.1
Medium Rye flourRye flour, medium1432.180.260.140.8601081.580.170.0861.31715.63.1
Macronutrients in Top 100 Cereals & Nuts with the lowest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by least amount of Zinc per 500 calories.
Top 5 cereals & nuts with least amount of zinc per 500 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Dried Beechnuts
- Dried European Chestnuts
- Dried peeled European Chestnuts