Wheat GermCrude Wheat Germ02.670.719.663.21.84NA398000NANA17.4
Sesame FlourHigh fat Sesame Flour4.253.80.41194.150.22NA44000NANA15
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds4.250.0480.0740.410.0790.052NA12.800.430NANA14.6
Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA14.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels4.251.70.667.70.960.21NA1360000.35014.5
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3614
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.311
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.35011
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.0990.216.280.810.14NA80.802.5500.796.3811
Wheat BranCrude Wheat Bran00.740.8219.23.11.85NA1120002.12.710.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.140.366.50.0721.14NA139000NANA10
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.409.54
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.49.14
Rice BranCrude Rice Bran03.90.44810.55.77NA89.30006.972.78.56
Wild RiceRaw Wild Rice1.40.160.379.541.50.55NA1350001.162.78.45
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.38.2
Roasted CashewsDry Roasted Cashew Nuts00.280.2821.730.36NA980001.3497.94
Oil Roasted CashewsOil Roasted Cashew Nuts00.510.312.461.250.46NA35.400.4301.3497.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.460.45.95101.14NA337020NANA7.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.150.35109.981.14NA336020373.837.5
Cashew ButterPlain Cashew Butter no Salt00.440.272.271.70.36NA96000NANA7.3
Roasted PecansDry Roasted Pecans9.920.640.151.6510.27NA22.700.9901.84NA7.2
Dark Rye FlourRye flour, dark1.40.450.366.052.070.63NA46.80003.878.367.14
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205007.1
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.0750.239.561.660.78NA33603.83032.4NA6.93
TahiniSesame Butter from Roasted Kernels4.251.730.677.730.980.21NA1390000.3506.55
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA6.5
PecansPecans nuts4.250.940.181.651.220.3323101.56024.966.42
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7.10.670.161.71.040.27NA21.300.9903.6NA6.34
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.16.15
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA6.1
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA6.07
Durum WheatWheat, durum00.590.179.551.330.59NA61000NANA5.9
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.990805.75
OatsOats01.10.21.361.90.173179.4000NANA5.63
TeffRaw Teff00.550.384.771.340.68NANANANANA0.112.75.15
Soft White WheatWheat, soft white00.580.156.761.20.54NA580001.432.74.9
TriticaleTriticale00.590.192.031.870.2NA1030001.28NA4.9
Hard white WheatWheat, hard white00.550.156.21.350.52NA540001.432.74.72
Roasted AlmondsDry Roasted Almonds00.111.75.160.460.19NA780003404.7
Plain Almond ButterPlain Almond Butter no Salt00.0581.334.470.450.1581.27500034.304.66
Raw SpeltUncooked Spelt00.520.169.71.50.3314.763.800NA1.15.14.65
Oat FlourPartially Debranned Oat Flour00.980.182.10.280.18NA45.40000.994.544.54
Buckwheat FlourWhole-groat Buckwheat Flour00.590.278.70.620.8221.476.50000.459.924.42
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.304.42
Oat BranRaw Oat Bran01.660.311.322.10.23NA73.70001.434.544.4
Raw QuinoaQuinoa, uncooked1.40.510.452.151.10.69NA2610NA03.4604.4
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.834.38
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.131.15.20.320.17NA38.30003704.35
Blanched AlmondsNuts, almonds, blanched00.2714.960.450.16NA69.500033.704.2
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA4.2
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.230.4NA980NA00.6524.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.420.277.581.430.27NA39.7NA000.752.74.2
Raw AmaranthUncooked Amaranth Grain00.160.281.32.070.84NA11605.9501.704.07
Hard Red Spring WheatWheat, hard red spring00.710.168.11.330.48NA610001.432.73.94
Hulled BarleyBarley, hulled1.40.920.46.530.40.45NA270000.813.13.93
Spinach Spaghetti Dry Spinach Spaghetti 32.60.530.286.451.70.46NA680001.052153.9
RyeRye grain1.40.450.366.052.070.42NA540001.28.363.76
Millet FlourMillet flourNA0.590.18.531.80.53NA59.5NA0NA0.161.133.73
Whole Wheat FlourWhole-grain Wheat Flour00.710.237.030.850.58NA62.400012.73.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA3.64
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4.250.480.172.91.30.88NA12505.4021.7NA3.54
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3203.47
Brown Rice FlourRice flour, brownNA0.630.1192.251.04NA22.70000.85NA3.47
Roasted BuckwheatRoasted Buckwheat Groats00.320.387.281.740.5NA59.5000NANA3.43
BuckwheatBuckwheat00.140.69.951.740.326.442.5000NANA3.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.530.2711.31.130.4NA83.6NANANA0.241.283.4
Roasted PistachiosDry Roasted Pistachio Nuts18.40.990.331.950.731.6NA72.304.2503.0818.73.3
CornYellow Corn Grain 15.60.550.285.140.60.88NA270000.690.433.13
Blanched HazelnutsBlanched Hazelnuts Or Filberts2.830.670.162.21.160.83NA11102.83025NA3.1
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA3.1
Medium Rye flourRye flour, medium00.410.162.450.70.38NA480002.038.363.08
Raw Pearled BarleyBarley, pearled, raw1.40.270.166.530.40.37NA32.60000.0283.13
Long-grain Brown RiceRaw Long-grain Brown Rice00.770.139.21.50.687.0732.60000.850.853
Barley Malt flourBarley malt flour1.40.440.4480.820.93NA5400.8500.813.12.9
Toasted Dried CoconutToasted Dried Coconut Meat00.0860.140.871.160.43NA12.802.130NANA2.9
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.0860.140.871.150.43NA12.802.130NANA2.9
Brown RiceRaw Medium-grain Brown Rice00.590.0616.12.10.72NA28.3000NANA2.86
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.432.85
Barley flourBarley flour or meal00.520.168.90.210.5612.211.30000.813.12.83
BulgurDry Bulgur00.330.167.251.470.48NA38.30000.0852.72.74
Cooked KamutCooked Khorasan WheatNA0.130.0433.27NA0.099NA15.60NANA0.34NA2.6
CornmealWhole-grain Yellow Cornmeal15.60.550.285.150.60.43NA35.40000.60.432.58
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.80.330.123.440.690.29NA35.400NANANA2.54
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.60.350.112.70.930.52NA35.40000.60.432.45
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.680.184.551.350.34NA85000NANA2.42
MilletRaw Millet00.60.416.71.20.54161200000.0711.282.4
SorghumSorghum Grain00.470.145.230.520.63NA28.30000.71NA2.37
Wheat SproutsSprouted Wheat00.320.224.381.340.38NA5403.70NANA2.34
Whole Sorghum FlourWhole-grain Sorghum Flour00.470.0866.370.760.46NA35.4NA1.13NA0.719.072.3
Corn BranCrude Corn Bran5.670.0140.143.880.90.22NA5.670000.60.432.2
Almond pasteNuts, almond paste00.120.5920.160.051NA10300.1401902.1
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted5.670.64NA0.990.660.59NA83.6039.70NANA2.03
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA2
Dry PastaDry Unenriched Pasta00.130.0852.40.610.2NA25.50000.160.142
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.220.144.430.380.13NA29.80000.330.851.9
Cooked Wild RiceWild rice, cooked00.0740.121.820.220.19NA370000.340.711.9
Light Rye FlourRye flour, light00.470.131.130.940.33NA32.60001.188.361.9
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA1.84
Roasted Macadamia NutsDry Roasted Macadamia Nuts010.123.220.850.51NA1400.9900.8101.83
Vitamins in Top 100 Cereals & Nuts with the highest Zinc content per 5 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 5 ounces.
Top 5 cereals & nuts with most amount of zinc per 5 ounces are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels