CornstarchCornstarch000000NA0000000.24
Coconut WaterCoconut Water (liquid From Coconuts)00.120.230.320.170.13NA1209.530000.4
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.370.12.020.930.16NA27.8000NANA0.48
Tapioca PearlsDry Tapioca Pearls00.016000.540.032NA16000000.48
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0790.130.380.680.052NA7.94000NANA0.87
Boiled European ChestnutsBoiled and Steamed European Chestnuts3.970.590.412.91.250.92NA15101060NANA0.99
Cooked Rice NoodlesRice noodles, cooked00.0710.0160.290.0440.024NA3.970000.1200.99
Cooked CouscousCouscous, cooked00.250.113.91.470.2NA59.50000.520.41.03
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour160.20.310.950.560.15NA16000001.07
Lotus SeedsRaw Lotus Seeds3.970.680.161.70.90.67NA111000NANA1.1
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled01.40.213.43.582.64NA4370600NANA1.4
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled01.171.433.373.562.63NA433059.50NANA1.4
Dried BeechnutsNuts, beechnuts, dried01.21.473.53.672.7NA448061.5NANANA1.43
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.720.595.330.60.11NA17100NANANA1.47
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.840.0759.161.30.62NA3210000.0401.47
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.290.0759.161.30.62NA120000.0401.47
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts3.970.50.232.160.30.4NA67.5037.70NANA1.6
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0790.0641.61.580.23NA7.94000NANA1.6
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.650.0645.931.580.23NA234000NANA1.6
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0790.0521.150.850.1NA3.970000.1601.63
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0790.0641.61.630.2NA7.94000NANA1.67
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.660.0647.31.630.2NA230000NANA1.67
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.40.13.471.950.2NA55.6000NANA1.8
Peeled European ChestnutsPeeled Raw European Chestnuts3.970.570.0644.371.91.4NA23001600NANA1.94
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.0326.90.220.2NA2780000.0401.94
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.650.0525.861.550.37NA2300000.1601.94
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0790.0521.61.550.37NA120000.1601.94
Cooked PastaPasta, cooked, unenriched, without added salt00.0790.0791.60.440.19NA27.80000.2402.02
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3.970.940.674.682.021.5NA24601710NANA2.06
Cooked Oat BranOat bran, cooked00.640.130.570.860.099NA24000NANA2.1
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.08702.530.610.11NA55.603.970NANA2.22
Boiled BulgurCooked Bulgur00.230.113.971.370.33NA71.40000.0422.26
Roasted European ChestnutsNuts, chestnuts, european, roasted3.970.960.695.332.21.97NA278010302312.26
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.09102.660.640.12NA55.604.370NANA2.34
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts27.80.440.492.171.51.1NA1830980NANA2.4
Boiled BuckwheatCooked Buckwheat Groats00.160.153.731.420.31NA55.60000.367.542.42
Cooked Brown RiceCooked Medium-grain Brown Rice00.40.0485.281.560.59NA16000NANA2.46
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.770.44101.40.11NA67.500013252.5
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA2.5
Coconut MilkRaw Coconut Milk00.1030.730.13NA63.501100.60.42.66
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0640.062.25NA0.087NA20NANANANANA2.7
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour03.11.9623.41.740.17NA7260000.911.22.78
Wheat FlourUnenriched All-purpose White Wheat Flour00.480.164.961.740.17NA1030000.241.22.78
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.060.062.770.560.12NA12000002.8
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.710.27101.50.49NA35.70000.670.792.8
Dry Rice NoodlesRice noodles, dry00.120.0670.880.20.06NA120000.4402.94
Rice FlourUnenriched White Rice Flour00.550.08310.33.251.73NA160000.4403.18
Chow MeinChow Mein Chinese Noodles02.251.5818.7NA0.17NA4960003.3213.2
Pearled BarleyCooked Pearled Barley00.330.258.20.540.46NA63.50000.043.183.25
Dry CouscousCouscous, dry00.650.31144.920.44NA79.4000NANA3.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled47.61.150.67213.241.2NA194024.20NANA3.3
SeitanVital wheat gluten000000NA0000003.37
Chinese ChestnutsRaw Chinese Chestnuts39.70.640.713.182.21.63NA27001430NANA3.45
Cooked MilletMillet, cooked00.420.335.280.680.43NA75.40000.0791.23.6
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.60.365.952.351.73NA28601520NANA3.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.1203.531.040.19NA910110NANA3.8
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry02.40.2202.671.8NA10200000.120.44.05
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.890.2202.671.8NA31.80000.120.44.05
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted59.51.630.9529.441.67NA2340300NANA4.1
White Canned HominyHominy, canned, white00.0120.0240.130.610.02NA3.9701.200.20.794.17
Yellow Canned HominyHominy, canned, yellowNA0.0120.0240.130.610.02NA3.97000NANA4.17
Enriched SemolinaSemolina, enriched03.22.2723.82.30.41NA7260001.03NA4.17
SemolinaSemolina, unenriched01.10.32132.30.41NA286000NANA4.17
Cooked Spinach SpaghettiSpaghetti, spinach, cooked31.80.380.416.070.730.38NA47.6000NANA4.3
Cooked QuinoaQuinoa, cooked00.420.441.64NA0.49NA1670002.504.33
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched02.30.1916.640.65NA9170000.440.44.33
RiceRaw Regular Long-grain White Rice00.280.196.3540.65031.80000.440.44.33
Japanese ChestnutsRaw Japanese Chestnuts7.941.370.655.950.821.12NA18701040NANA4.37
CoconutRaw Coconut Meat00.260.0792.141.20.21NA10301300.950.794.37
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked02.240.1916.35.10.68NA917000NANA4.37
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.280.196.355.10.68NA24000NANA4.37
Cooked TeffTeff, cooked00.730.133.6NA0.38NA71.40NANANANA4.4
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.620.4111.50.910.38NA79.4NANANA0.4NA4.45
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched02.30.1920.25.30.58NA9170000.44NA4.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.280.196.355.30.58NA35.7000NANA4.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.710.228.53.270.42NA27.8000NANA4.76
Cooked SpeltSpelt, cooked00.410.1210.2NA0.32NA51.600NA1.03NA4.96
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.2605.1
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA5.16
Light Rye FlourRye flour, light01.30.363.182.640.93NA910003.323.45.28
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.620.3912.41.060.37NA83.30000.912.45.3
Cooked Wild RiceWild rice, cooked00.210.355.10.610.54NA1030000.9525.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA5.6
Dry PastaDry Unenriched Pasta00.360.246.751.70.56NA71.40000.440.45.6
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted161.8NA2.781.851.66NA23401110NANA5.68
Almond pasteNuts, almond paste00.331.645.640.450.14NA29000.4053.705.87
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.26.2
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.46.47
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA6.55
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA6.63
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.576.67
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA6.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.26.87
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry35.70.920.359.641.920.82NA9900NANANA7.1
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.27.22
Cooked KamutCooked Khorasan WheatNA0.380.129.15NA0.28NA43.70NANA0.95NA7.3
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.547.66
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.737.94
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.27.98
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA8
Vitamins 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 vitamins 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