Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA17
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.417
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds3.360.0380.0580.320.0630.041NA1000.340NANA11.5
Sesame FlourHigh fat Sesame Flour2.852.550.2712.72.80.14NA29.5000NANA10
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.839.56
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA9.2
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2.651.060.414.80.60.13NA84.70000.2209.02
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.338.95
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.668.35
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.087.75
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.47.3
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA7.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.537
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA6.97
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.2206.76
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0610.133.860.50.087NA49.701.5700.493.96.66
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.486.63
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA6.63
Roasted Sesame SeedsRoasted Whole Sesame Seeds00.710.224.050.0450.71NA86.7000NANA6.34
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.56.32
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA6.14
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA5.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2.380.550.0714.60.230.32NA910001.3305.33
Cashew NutsRaw Cashew Nuts00.380.0520.960.780.38NA22.600.4500.81315.23
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA5.13
OatsOats00.980.181.241.740.152872000NANA5.1
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.85.1
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.64.95
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA4.92
Roasted CashewsDry Roasted Cashew Nuts00.170.171.21.060.22NA600000.830.24.88
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.784.87
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.334.85
Pine NutsDried Pine Nuts0.740.270.173.260.230.079.625.300.5906.93404.8
ChiaDried Chia SeedsNA0.640.179.1NANANA50.401.65NA0.51NA4.7
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.44.66
Oil Roasted CashewsOil Roasted Cashew Nuts00.310.191.50.760.28NA21.600.2600.79304.6
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.0910.216.056.050.69NA20401.2022.42.34.54
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.6304.54
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.7724.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.864.46
Cashew ButterPlain Cashew Butter no Salt00.270.161.361.020.21NA58000NANA4.4
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.260.233.45.70.65NA19201.130NANA4.3
Sunflower SeedsDried Sunflower Seed Kernels2.571.270.37.140.971.15NA19401.203004.3
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.94.22
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.6524.2
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.304.2
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA4.17
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA4.15
FlaxseedSeeds, flaxseed01.540.152.90.920.4431.681.500.5600.294.034.06
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0430.135.470.950.45NA19202.2018.5NA3.96
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.963.96
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.733.92
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.13.9
TahiniSesame Butter from Roasted Kernels2.521.030.44.580.580.13NA82.40000.2103.9
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.603.87
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.263.82
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.83.82
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.992043.7
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8.931.10.534.850.670.91NA1520850NANA3.57
Japanese ChestnutsRaw Japanese Chestnuts6.51.10.534.870.670.92NA153085.40NANA3.57
Roasted PecansDry Roasted Pecans4.930.320.0750.820.50.13NA11.300.4900.92NA3.57
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.561.10.534.860.670.92NA1510850NANA3.57
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted9.951.1NA1.741.161.04NA147069.70NANA3.56
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA3.52
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA3.5
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA3.5
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.673.5
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.053.44
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.0633.43
Pinyon Pine NutsDried Pinyon Pine Nuts0.790.990.183.470.170.088NA4601.60NANA3.4
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA3.37
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.253.33
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.33.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.243.3
HickorynutsDried Hickorynuts5.330.660.10.691.330.15NA30.401.520NANA3.3
PecansPecans nuts2.170.480.0940.840.620.1516.41600.8012.533.28
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3.50.330.0770.840.520.13NA10.500.4901.77NA3.13
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.453.1
BrazilnutsDried Brazilnuts00.470.0270.220.140.077NA16.700.5304.303.1
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.413.03
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.133.03
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.822.9
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.22.9
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.812.9
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.052.85
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.782.82
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA2.8
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA2.77
Roasted AlmondsDry Roasted Almonds00.06413.040.270.11NA460002002.77
AlmondsNuts, almonds00.180.983.120.410.1249.2380002202.7
Plain Almond ButterPlain Almond Butter no Salt00.0330.762.570.260.08446.74300019.702.68
Coconut WaterCoconut Water (liquid From Coconuts)00.791.52.11.130.84NA790630002.63
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA2.54
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA2.54
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.0760.6430.190.097NA22.200021.402.53
Blanched AlmondsNuts, almonds, blanched00.160.62.970.270.097NA41.50002002.5
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.412.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA2.5
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA2.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted36.20.990.58182.441NA143018.40NANA2.5
Vitamins in Top 100 Cereals & Nuts with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of vitamins in all cereals & nuts , sorted by most amount of Zinc per 500 calories.
Top 5 cereals & nuts with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Crude Rice Bran