CornstarchCornstarch000000NA0000000.047
Tapioca PearlsDry Tapioca Pearls00.003000.110.007NA3.35000000.1
Dried BeechnutsNuts, beechnuts, dried00.160.190.460.480.36NA5908.07NANANA0.19
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.240.290.680.720.53NA87.40120NANA0.28
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled00.290.0440.690.730.54NA89.4012.30NANA0.28
Chinese Crunchy Flat NoodlesChinese Restaurant Crunchy Flat Noodles00.110.0641.450.20.016NA9.80001.93.630.36
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.280.0791.550.710.12NA21.2000NANA0.36
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry00.0850.0220.740.410.042NA11.8000NANA0.38
Cooked Corn And Rice PastaCooked Gluten-free Pasta from Corn And Rice Flour6.70.0840.130.40.230.062NA6.7000000.45
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.010.010.460.0920.02NA1.97000000.47
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0460.0760.220.390.03NA4.6000NANA0.5
Chow MeinChow Mein Chinese Noodles00.360.253NA0.027NA79.60000.533.380.52
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.30.0360.950.250.15NA4.1800.2900.2400.54
Macadamia NutsRaw Macadamia Nuts00.50.0681.030.320.11NA4.600.500.23NA0.54
Boiled European ChestnutsBoiled and Steamed European Chestnuts2.30.340.241.670.720.53NA870610NANA0.57
Enriched Wheat FlourUnbleached Enriched All-purpose White Wheat Flour00.650.414.870.360.036NA1510000.190.250.58
Wheat FlourUnenriched All-purpose White Wheat Flour00.0990.0331.030.360.036NA21.40000.0490.250.58
Dry Rice NoodlesRice noodles, dry00.0260.0140.180.0420.012NA2.470000.09100.61
Rice FlourUnenriched White Rice Flour00.110.0172.120.670.36NA3.280000.0900.66
Dry CouscousCouscous, dry00.130.0622.80.990.088NA16000NANA0.66
SeitanVital wheat gluten000000NA0000000.69
Cooked Rice NoodlesRice noodles, cooked00.050.0110.20.0310.017NA2.780000.08300.69
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.270.7
Roasted European ChestnutsNuts, chestnuts, european, roasted1.220.30.211.640.680.61NA85.703200.619.550.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled1.40.340.241.660.720.53NA87.3060.60NANA0.73
Peeled European ChestnutsPeeled Raw European Chestnuts1.530.220.0241.70.730.54NA88.8061.50NANA0.75
Dry parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, dry00.480.044.050.540.36NA2060000.0240.080.82
Dry parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, dryNA0.180.044.050.540.36NA6.40000.0240.080.82
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)00.03400.970.230.043NA21.301.520NANA0.85
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.02700.810.240.043NA2102.550NANA0.87
Coconut MilkRaw Coconut Milk00.03400.990.240.043NA2103.6500.20.130.87
Enriched SemolinaSemolina, enriched00.680.4850.480.086NA1530000.22NA0.88
SemolinaSemolina, unenriched00.230.0672.760.480.086NA60000NANA0.88
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)00.034010.240.045NA20.801.630NANA0.88
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0270.0440.270.360.13NA3.9500.660NANA0.89
Cooked Homemade PastaCooked Homemade Pasta Made Without Egg00.440.363.250.360.068NA10400NANANA0.9
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.470.043.450.830.13NA1900000.090.0820.9
RiceRaw Regular Long-grain White Rice00.0580.041.30.830.1306.580000.090.0820.9
Cooked parboiled enriched Long-grain White RiceRice, white, long-grain, parboiled, enriched, cooked00.520.0465.630.790.38NA1980000.02400.9
Cooked parboiled Long-grain White RiceRice, white, long-grain, parboiled, unenriched, cookedNA0.180.0465.630.790.38NA7.30000.02400.9
Dried CoconutDried Coconut Meat00.0270.0450.270.360.14NA4.100.6800.20.140.91
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.470.043.451.10.14NA194000NANA0.92
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.0590.041.341.10.14NA5.03000NANA0.92
Cooked Short-grain White RiceRice, white, short-grain, cooked, unenrichedNA0.0460.0370.920.920.14NA4.6000NANA0.92
Cooked Short-grain White Rice enrichedRice, white, short-grain, enriched, cooked00.380.0373.450.920.14NA136000NANA0.92
CoconutRaw Coconut Meat00.0560.0170.460.250.046NA2202.800.20.170.93
Lotus SeedsRaw Lotus Seeds3.370.580.131.450.770.57NA94000NANA0.94
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.480.044.241.10.12NA1930000.092NA0.97
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0580.041.331.10.12NA7.5000NANA0.97
Cooked PastaPasta, cooked, unenriched, without added salt00.0380.0380.760.210.093NA13.30000.1100.97
Cooked Medium-grain White RiceRice, white, medium-grain, cooked, unenriched00.0460.0370.920.950.12NA4.6000NANA0.97
Cooked Medium-grain White Rice enrichedRice, white, medium-grain, enriched, cooked00.390.0374.230.950.12NA134000NANA0.97
Almond pasteNuts, almond paste00.0540.270.930.0740.024NA4800.06608.8700.97
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.150.0451.740.670.087NA5.68000NANA0.97
Toasted Dried CoconutToasted Dried Coconut Meat00.0310.0520.310.410.16NA4.5600.760NANA1.04
Blanched HazelnutsBlanched Hazelnuts Or Filberts0.950.230.0520.740.390.28NA37.200.9508.35NA1.05
Light Rye FlourRye flour, light00.280.0760.670.560.2NA19.30000.74.961.1
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.380.033.40.90.21NA1340000.09201.13
Cooked Regular Long-grain White RiceRice, white, long-grain, regular, unenriched, cooked without salt00.0460.030.920.90.21NA6.920000.09201.13
Dry PastaDry Unenriched Pasta00.0730.0491.370.350.11NA14.60000.0890.0811.14
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1.40.160.0570.950.430.29NA4101.7607.1NA1.16
Chinese ChestnutsRaw Chinese Chestnuts13.40.210.241.070.740.55NA91048.20NANA1.17
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried13.20.210.241.070.750.55NA91048.30NANA1.17
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted00.190.111.90.740.55NA90048.20NANA1.17
HazelnutsNuts, hazelnuts or filberts0.480.310.0540.860.440.27NA540307.186.81.17
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts13.70.220.241.070.750.55NA90048.40NANA1.18
Pistachio NutsRaw Pistachio Nuts140.470.0860.70.280.91NA27.30301.53NA1.18
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.02401.2
Roasted PistachiosDry Roasted Pistachio Nuts6.80.360.120.720.270.59NA26.701.5701.146.921.23
Dried PilinutsNuts, pilinuts, dried0.830.380.0390.220.20.048NA2500.25NANANA1.24
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0620.040.90.660.08NA3.10000.1201.27
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.711.33
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0320.031.12NA0.044NA9.93NANANANANA1.35
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.351.36
WalnutsEnglish Walnuts0.460.160.0690.520.260.257.944500.600.321.241.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.251.44
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled21.40.520.39.461.460.53NA87.50110NANA1.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted21.70.590.3510.71.460.61NA85.50110NANA1.5
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA1.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA1.5
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.251.5
Blanched AlmondsNuts, almonds, blanched00.0970.361.780.160.058NA250001201.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0450.391.80.110.058NA13.30001301.5
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA1.52
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA1.53
Coconut WaterCoconut Water (liquid From Coconuts)00.470.91.260.680.51NA47.40380001.58
Plain Almond ButterPlain Almond Butter no Salt00.020.461.540.160.0528260001201.6
AlmondsNuts, almonds00.110.591.870.240.07129.522.800013.301.6
Roasted AlmondsDry Roasted Almonds00.0390.61.820.160.068NA27.60001201.66
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA1.66
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA1.67
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.671.7
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.831.7
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.491.73
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.91.74
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.491.74
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.881.8
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.251.8
BrazilnutsDried Brazilnuts00.280.0160.130.0840.046NA1000.3202.5701.85
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.071.87
Vitamins in Top 100 Cereals & Nuts with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by least amount of Zinc per 300 calories.
Top 5 cereals & nuts with least amount of zinc per 300 calories are:
- Cornstarch
- Dry Tapioca Pearls
- Dried Beechnuts
- Dried European Chestnuts
- Dried peeled European Chestnuts