Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA24.4
Sesame FlourHigh fat Sesame Flour5.955.330.5726.55.80.3NA61.5000NANA21
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds5.950.0670.10.570.110.073NA1800.60NANA20.4
Watermelon Seed KernelsDried Watermelon Seed Kernels00.380.297.040.690.18NA115000NANA20.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5.952.40.9210.81.350.29NA1910000.5020.3
Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.719.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.515.5
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.5015.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels00.140.38.81.130.2NA11303.5701.18.9315
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.7714.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds01.60.59.10.11.6NA194000NANA14.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.33013.4
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.510712.8
Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.7712
Wild RiceRaw Wild Rice20.230.5213.42.120.78NA1890001.633.7712
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.711.5
Roasted CashewsDry Roasted Cashew Nuts00.40.42.782.420.51NA1370001.836911
Oil Roasted CashewsOil Roasted Cashew Nuts00.720.433.451.750.64NA49.600.601.836910.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt00.640.578.33141.6NA47202.780NANA10.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt00.210.4914141.6NA47002.78051.85.3610.5
Cashew ButterPlain Cashew Butter no Salt00.620.373.172.40.5NA135000NANA10.2
Roasted PecansDry Roasted Pecans140.890.212.31.40.37NA31.801.402.58NA10
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.710
Sunflower SeedsDried Sunflower Seed Kernels5.952.940.716.52.242.67NA45002.78069.809.92
Sunflower Seed ButterSunflower Seed Butter no SaltNA0.110.3213.42.321.1NA47005.36045.4NA9.7
TahiniSesame Butter from Roasted Kernels5.952.420.94111.380.3NA1940000.509.17
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA9.1
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.959
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.920.940.222.41.460.37NA29.801.405.02NA8.87
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.538.6
HickorynutsDried Hickorynuts141.720.261.83.470.38NA79.403.970NANA8.55
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA8.5
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA8.26
BrazilnutsDried Brazilnuts01.220.0690.590.370.2NA43.701.4011.208.06
OatsOats01.50.281.92.680.2443.5111000NANA7.88
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.777.2
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.776.87
TriticaleTriticale00.830.272.842.60.27NA1450001.8NA6.85
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.776.6
Roasted AlmondsDry Roasted Almonds00.152.387.20.640.27NA10900047.406.57
Plain Almond ButterPlain Almond Butter no Salt00.0811.866.260.630.21141050004806.53
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.146.5
Oat FlourPartially Debranned Oat Flour01.370.252.930.40.25NA63.50001.46.356.35
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.64146.2
AlmondsNuts, almonds00.412.267.180.930.2711387.30005106.2
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.356.17
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.8406.15
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.366.13
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added00.181.557.270.450.23NA53.600051.506.1
Blanched AlmondsNuts, almonds, blanched00.381.46.950.620.23NA970004705.9
Dried PilinutsNuts, pilinuts, dried3.971.80.181.030.950.23NA11901.2NANANA5.9
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.785.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.775.87
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.3605.7
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.775.5
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.375.5
Spinach Spaghetti Dry Spinach Spaghetti 45.60.740.399.032.40.64NA950001.473015.48
RyeRye grain20.630.58.472.90.58NA75.40001.711.75.26
Millet FlourMillet flourNA0.820.14122.520.74NA83.3NA0NA0.221.65.2
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.775.16
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7.941.60.756.950.951.3NA21601220NANA5.1
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5.950.670.244.071.831.23NA17507.54030.3NA4.96
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030284.86
Brown Rice FlourRice flour, brownNA0.880.1612.63.161.46NA31.80001.2NA4.86
Roasted BuckwheatRoasted Buckwheat Groats00.440.54102.440.7NA83.3000NANA4.8
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA4.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.740.3815.81.60.56NA117NANANA0.341.84.76
Roasted PistachiosDry Roasted Pistachio Nuts25.81.380.462.7212.23NA10105.9504.3264.64
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.64.4
Blanched HazelnutsBlanched Hazelnuts Or Filberts3.970.940.223.081.61.16NA15503.97034.7NA4.37
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA4.37
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.74.3
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.374.23
Long-grain Brown RiceRaw Long-grain Brown Rice01.070.19132.10.959.945.60001.21.24.23
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.374.1
Toasted Dried CoconutToasted Dried Coconut Meat00.120.21.221.620.61NA1802.980NANA4.07
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed00.120.21.21.60.6NA1802.980NANA4.05
Brown RiceRaw Medium-grain Brown Rice00.820.0858.552.961NA39.7000NANA4
Dried CoconutDried Coconut Meat00.120.21.21.60.6NA1802.9800.870.64
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.373.97
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.773.83
Cooked KamutCooked Khorasan WheatNA0.190.064.57NA0.14NA220NANA0.48NA3.65
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.63.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.460.174.820.960.41NA49.600NANANA3.55
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour220.490.163.771.30.73NA49.60000.830.63.43
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.950.266.371.90.48NA119000NANA3.4
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.83.33
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA3.3
Wheat SproutsSprouted Wheat00.450.316.131.880.53NA75.405.160NANA3.27
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.73.23
Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.63.1
Almond pasteNuts, almond paste00.160.822.820.220.071NA14500.202702.94
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7.940.89NA1.40.920.83NA117055.60NANA2.84
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried31.80.520.582.581.81.32NA21801160NANA2.8
Dry PastaDry Unenriched Pasta00.180.123.370.860.28NA35.70000.220.22.8
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.20.530.18NA41.70000.461.22.66
Cooked Wild RiceWild rice, cooked00.10.172.550.310.27NA51.60000.480.992.66
Light Rye FlourRye flour, light00.660.181.61.30.46NA45.60001.6511.72.64
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA2.58
Roasted Macadamia NutsDry Roasted Macadamia Nuts01.40.174.51.20.71NA2001.401.1302.56
Vitamins in Top 100 Cereals & Nuts with the highest Zinc content per 7 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 7 ounces.
Top 5 cereals & nuts with most amount of zinc per 7 ounces are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels