Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.65
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA4.2
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.54
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA3.7
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA3.3
OatsOats00.590.110.741.040.0921743000NANA3.06
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.683.05
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.552.97
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA2.95
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.672.92
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.22.9
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.272.8
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.5802.73
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.22.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.72.67
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.732.53
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.22.53
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA2.5
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.242.35
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.9602.32
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.762.3
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.682.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA2.1
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA2.1
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA2.1
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.22
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.251.8
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.491.74
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.491.73
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA1.67
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA1.66
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA1.52
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.251.5
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA1.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.251.44
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.351.36
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.711.33
Cooked CouscousCouscous, cooked00.170.0722.630.990.14NA400000.350.270.7
Cooked Rice NoodlesRice noodles, cooked00.050.0110.20.0310.017NA2.780000.08300.69
Cooked Somen Japanese NoodlesNoodles, japanese, somen, cooked00.0460.0760.220.390.03NA4.6000NANA0.5
Cooked Soba Japanese NoodlesNoodles, japanese, soba, cooked00.280.0791.550.710.12NA21.2000NANA0.36
Vitamins in Top 40 Whole Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of vitamins in whole cereals , sorted by most amount of Zinc per 300 calories.
Top 5 whole cereals with most amount of zinc per 300 calories are:
- Raw Wild Rice
- Cooked Khorasan Wheat
- Cooked Wild Rice
- Durum Wheat
- Cooked Teff