Wild RiceRaw Wild Rice101.152.6267.310.73.9NA9500008.21959.6
Durum WheatWheat, durum04.21.267.49.354.2NA430000NANA41.6
OatsOats07.631.49.613.51.2219560000NANA39.7
TeffRaw Teff03.92.733.69.44.82NANANANANA0.81936.3
Soft White WheatWheat, soft white04.11.0747.78.53.78NA410000101934.6
Hard white WheatWheat, hard white03.871.08449.543.68NA380000101933.3
Raw SpeltUncooked Spelt03.641.1368.410.72.310445000NA7.93632.8
Buckwheat FlourWhole-groat Buckwheat Flour04.171.961.54.45.821515400003.27031
Whole Wheat PastaDry Whole-Wheat PastaNA4.072.18878.72.83NA6900NA04.61429.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour02.971.8853.5101.9NA280NA005.31929.6
Raw AmaranthUncooked Amaranth Grain01.1629.2314.65.9NA820042012028.7
Hard Red Spring WheatWheat, hard red spring05.041.1579.353.36NA430000101928
RyeRye grain103.162.542.714.62.94NA3800008.55926.5
Whole Wheat FlourWhole-grain Wheat Flour051.6549.66.034.07NA4400007.11926
Roasted BuckwheatRoasted Buckwheat Groats02.242.751.412.33.53NA420000NANA24
BuckwheatBuckwheat014.2570.212.32.1186300000NANA24
CornYellow Corn Grain 1103.85236.34.246.2NA1900004.9322
Long-grain Brown RiceRaw Long-grain Brown Rice05.40.956510.64.77502300006621.3
Brown RiceRaw Medium-grain Brown Rice04.130.4343155.1NA200000NANA20
Cooked KamutCooked Khorasan WheatNA0.950.323NA0.7NA1100NANA2.4NA18.4
CornmealWhole-grain Yellow Cornmeal1103.85236.34.253.04NA2500004.2318
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1102.460.8196.63.7NA2500004.2317.3
MilletRaw Millet04.22.947.28.53.841148500000.5917
SorghumSorghum Grain03.320.96373.674.43NA2000005NA16.7
Wheat SproutsSprouted Wheat02.251.55319.472.65NA3800260NANA16.5
Whole Sorghum FlourWhole-grain Sorghum Flour03.30.61455.43.25NA250NA8NA56416.3
Cooked Whole-wheat PastaPasta, whole-wheat, cooked01.560.9931.32.680.93NA2100002.3613.4
Cooked Wild RiceWild rice, cooked00.520.87131.541.35NA2600002.4513.4
Cooked SpeltSpelt, cooked01.030.325.7NA0.8NA13000NA2.6NA12.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA1.571.03292.30.97NA200NANANA1NA11
Cooked TeffTeff, cooked01.830.339.1NA0.97NA1800NANANANA11
Cooked QuinoaQuinoa, cooked01.071.14.12NA1.23NA4200006.3011
Cooked MilletMillet, cooked01.060.8213.31.71.08NA1900000.239.1
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked01.780.6925.63.81.23NA900001.727.1
Cooked Corn PastaCooked Corn Gluten-free Pasta300.530.235.561.280.58NA6000NANANA6.3
Cooked Brown RiceCooked Medium-grain Brown Rice01.020.1213.33.921.5NA40000NANA6.2
Boiled BuckwheatCooked Buckwheat Groats00.40.399.43.60.77NA1400000.9196.1
Cooked CouscousCouscous, cooked00.630.279.833.70.51NA1500001.312.6
Cooked Rice NoodlesRice noodles, cooked00.180.040.720.110.06NA100000.302.5
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.20.330.971.720.13NA20000NANA2.2
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.940.265.12.350.4NA70000NANA1.2
Vitamins in Top 40 Whole Cereals with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of vitamins in whole cereals , sorted by most amount of Zinc per 1 kilogram.
Top 5 whole cereals with most amount of zinc per 1 kilogram are:
- Raw Wild Rice
- Durum Wheat
- Oats
- Raw Teff
- Soft White Wheat