Wheat GermCrude Wheat Germ07.472278.975.16NA1115000NANA48.8
Sesame FlourHigh fat Sesame Flour1210.71.145311.60.6NA123000NANA42.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds120.130.211.140.220.15NA35.701.20NANA41
Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA40.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels124.81.8521.62.70.58NA3810000.99040.6
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.439.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.652931
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.99030.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.280.617.62.260.4NA22607.1402.221830.3
Wheat BranCrude Wheat Bran02.082.3548.655.17NA3140005.97.5429
Roasted Sesame SeedsRoasted Whole Sesame Seeds03.21180.23.2NA389000NANA28.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.67026.7
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.1803721425.6
Rice BranCrude Rice Bran0111.1313529.316NA25000019.57.5424
Wild RiceRaw Wild Rice3.970.461.0426.74.251.55NA3770003.257.5423.7
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713523
Roasted CashewsDry Roasted Cashew Nuts00.790.795.564.841NA2740003.6513822.2
Oil Roasted CashewsOil Roasted Cashew Nuts01.440.876.93.51.3NA9901.203.6513821.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt01.31.1316.7283.2NA94505.560NANA21
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.420.9828283.2NA94105.56010410.721
Cashew ButterPlain Cashew Butter no Salt01.240.746.354.761NA270000NANA20.5
Roasted PecansDry Roasted Pecans27.81.80.424.632.80.74NA63.502.7805.16NA20
Dark Rye FlourRye flour, dark3.971.251175.81.76NA1310001123.420
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.560140020
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.210.6526.84.642.2NA941010.7091NA19.4
TahiniSesame Butter from Roasted Kernels124.841.8821.62.750.59NA3890000.99018.3
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA18
PecansPecans nuts122.60.524.633.430.839087.304.3705.561418
Oil Roasted PecansNuts, pecans, oil roasted, without salt added201.880.444.762.930.74NA59.502.78010NA17.7
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231717.2
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA17
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA17
Durum WheatWheat, durum01.660.4826.73.71.66NA171000NANA16.5
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.4016
OatsOats03.030.553.85.360.4787222000NANA15.8
TeffRaw Teff01.551.0713.33.741.9NANANANANA0.327.5414.4
Soft White WheatWheat, soft white01.630.42193.371.5NA16300047.5413.7
TriticaleTriticale01.650.535.685.240.55NA2900003.57NA13.7
Hard white WheatWheat, hard white01.540.4317.43.81.46NA15100047.5413.2
Roasted AlmondsDry Roasted Almonds00.314.7514.41.270.54NA21800095013
Plain Almond ButterPlain Almond Butter no Salt00.163.7312.51.260.4122721000096013
Raw SpeltUncooked Spelt01.440.45274.250.9141.317900NA3.1414.313
Oat FlourPartially Debranned Oat Flour02.750.55.850.80.5NA1270002.7812.712.7
Buckwheat FlourWhole-groat Buckwheat Flour01.660.7524.41.752.3602140001.2727.812.4
AlmondsNuts, almonds00.814.514.41.870.54226175000102012.4
Oat BranRaw Oat Bran04.640.873.75.90.65NA206000412.712.3
Raw QuinoaQuinoa, uncooked3.971.431.266.033.061.93NA7300NA09.7012.3
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.712.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.373.114.50.910.47NA107000103012
Blanched AlmondsNuts, almonds, blanched00.762.82141.250.46NA19400094011.8
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA11.8
Whole Wheat PastaDry Whole-Wheat PastaNA1.60.8734.53.451.12NA2740NA01.835.5611.8
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour01.180.7521.240.76NA111NA002.17.5411.7
Raw AmaranthUncooked Amaranth Grain00.460.793.665.82.35NA325016.704.72011.4
Hard Red Spring WheatWheat, hard red spring020.4422.73.71.33NA17100047.5411
Hulled BarleyBarley, hulled3.972.561.1318.31.11.26NA75.40002.268.7311
Spinach Spaghetti Dry Spinach Spaghetti 911.50.78184.81.3NA1910002.9460111
RyeRye grain3.971.251175.81.17NA1510003.3723.410.5
Millet FlourMillet flourNA1.640.29245.041.48NA167NA0NA0.443.1810.4
Whole Wheat FlourWhole-grain Wheat Flour020.6519.72.41.6NA1750002.87.5410.3
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA10.2
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts121.340.498.143.662.46NA349015060.6NA9.92
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.49.72
Brown Rice FlourRice flour, brownNA1.760.32256.32.92NA63.50002.4NA9.72
Roasted BuckwheatRoasted Buckwheat Groats00.891.0820.44.91.4NA167000NANA9.6
BuckwheatBuckwheat00.41.7284.90.8374119000NANA9.53
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA1.470.7731.53.181.1NA234NANANA0.673.579.53
Roasted PistachiosDry Roasted Pistachio Nuts51.62.760.935.452.044.45NA20201208.652.49.3
CornYellow Corn Grain 43.71.530.814.41.72.47NA75.40001.941.28.77
Blanched HazelnutsBlanched Hazelnuts Or Filberts7.941.90.446.153.232.32NA31007.94069.5NA8.73
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA8.73
Medium Rye flourRye flour, medium01.140.456.851.951.06NA1350005.6823.48.6
Raw Pearled BarleyBarley, pearled, raw3.970.760.4518.31.11.03NA910000.0798.738.45
Long-grain Brown RiceRaw Long-grain Brown Rice02.150.3825.84.21.920910002.42.48.45
Barley Malt flourBarley malt flour3.971.231.2222.42.32.6NA15102.402.268.738.18
Toasted Dried CoconutToasted Dried Coconut Meat00.240.42.443.241.2NA35.705.950NANA8.14
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.240.42.433.21.2NA35.705.950NANA8.1
Brown RiceRaw Medium-grain Brown Rice01.640.17175.92.02NA79.4000NANA8
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.27.98
Barley flourBarley flour or meal01.470.45250.581.573431.80002.268.737.94
BulgurDry Bulgur00.920.4620.34.131.36NA1070000.247.547.66
Cooked KamutCooked Khorasan WheatNA0.380.129.15NA0.28NA43.70NANA0.95NA7.3
CornmealWhole-grain Yellow Cornmeal43.71.530.814.41.71.2NA990001.671.27.22
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry35.70.920.359.641.920.82NA9900NANANA7.1
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour43.70.980.327.542.61.47NA990001.671.26.87
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry01.90.5212.73.80.95NA238000NANA6.8
MilletRaw Millet01.671.1518.73.371.5245.23370000.23.576.67
SorghumSorghum Grain01.30.3814.61.461.76NA79.40002NA6.63
Wheat SproutsSprouted Wheat00.890.6212.33.761.05NA151010.30NANA6.55
Whole Sorghum FlourWhole-grain Sorghum Flour01.30.24182.141.3NA99NA3.18NA225.46.47
Corn BranCrude Corn Bran160.040.4112.520.6NA160001.671.26.2
Almond pasteNuts, almond paste00.331.645.640.450.14NA29000.4053.705.87
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted161.8NA2.781.851.66NA23401110NANA5.68
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
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
Light Rye FlourRye flour, light01.30.363.182.640.93NA910003.323.45.28
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA5.16
Roasted Macadamia NutsDry Roasted Macadamia Nuts02.80.359.032.41.42NA39.702.7802.2605.1
Vitamins in Top 100 Cereals & Nuts with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Zinc per 14 ounces.
Top 5 cereals & nuts with most amount of zinc per 14 ounces are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels