Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.75.96
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.74.16
OatsOats3896.91.20.112.42066.3NANANANA10.6173.97
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.33.63
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.73.46
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.33.33
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.63.28
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.63.12
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2142.97
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.62.96
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.62.87
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.42.78
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.65
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.22.6
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.72.42
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.4
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.2
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.542.13
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.52.02
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.71.84
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.11.82
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.931.73
MilletRaw Millet3784.20.720.122073NANANANA8.5111.68
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.61.67
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.51.65
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.431.63
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.961.34
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.841.34
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.51.25
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.821.12
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.871.1
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.41.1
Cooked MilletMillet, cooked11910.170.0280.48023.70.13NANANA1.33.50.91
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked1230.970.260.0110.36025.60.24000.241.62.740.71
Cooked Corn PastaCooked Corn Gluten-free Pasta1260.730.10.010.32028NANANANA4.82.630.63
Cooked Brown RiceCooked Medium-grain Brown Rice1120.830.170.0130.28023.5NANANANA1.82.320.62
Boiled BuckwheatCooked Buckwheat Groats920.620.130.0140.170200.90.10.20.42.73.380.61
Cooked CouscousCouscous, cooked1120.160.0290.0030.06023.20.1NANANA1.43.80.26
Cooked Rice NoodlesRice noodles, cooked1080.20.0230.0040.0190240.03NANANA11.80.25
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked1310.180.0250.0060.066027.5NANANANANA40.22
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked990.10.0190.0020.029021.4NANANANANA5.060.12
Macronutrients in Top 40 Whole Cereals with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in whole cereals , sorted by most amount of Zinc per 100 grams.
Top 5 whole cereals with most amount of zinc per 100 grams are:
- Raw Wild Rice
- Durum Wheat
- Oats
- Raw Teff
- Soft White Wheat