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Nutrient Ranking Tool

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34 Grains and Pasta Highest in Zinc

Ranked by a Common Serving Size
11mg Zinc = 100% DV
  1. Uncooked Oats
    6.2mg (56% DV) in 1 cup
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  2. Buckwheat (Uncooked)
    4.1mg (37% DV) in 1 cup
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  3. Kamut Cooked
    3.2mg (29% DV) in 1 cup
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  4. Oat Bran
    2.9mg (27% DV) in 1 cup
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  5. Cooked Teff
    2.8mg (25% DV) in 1 cup
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  6. Cooked Spelt
    2.4mg (22% DV) in 1 cup
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  7. Cooked Oatmeal
    2.3mg (21% DV) in 1 cup
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  8. Uncooked Yellow Cornmeal
    2.2mg (20% DV) in 1 cup
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  9. Uncooked Whole-Grain Cornmeal
    2.2mg (20% DV) in 1 cup
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  10. Cooked Wild Rice
    2.2mg (20% DV) in 1 cup
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  11. Cooked Amaranth
    2.1mg (19% DV) in 1 cup
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  12. Quinoa Cooked
    2mg (18% DV) in 1 cup
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  13. Whole Grain Sorghum Flour
    2mg (18% DV) in 1 cup
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  14. Canned Hominy
    1.7mg (16% DV) in 1 cup
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  15. Cooked Millet
    1.6mg (14% DV) in 1 cup
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  16. Whole Wheat Pasta
    1.6mg (14% DV) in 1 cup spaghetti not packed
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  17. Brown Rice
    1.4mg (13% DV) in 1 cup
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  18. Cooked Pearled Barley
    1.3mg (12% DV) in 1 cup
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  19. Cooked Brown Rice
    1.2mg (11% DV) in 1 cup
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  20. Cooked Oat Bran
    1.2mg (11% DV) in 1 cup
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  21. Egg Noodles (Cooked)
    1mg (9% DV) in 1 cup
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  22. Cooked Bulgur
    1mg (9% DV) in 1 cup
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  23. Roasted Buckwheat Groats
    1mg (9% DV) in 1 cup
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  24. Spinach Egg Noodles (Cooked)
    1mg (9% DV) in 1 cup
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  25. Gluten Free Corn Noodles (Cooked)
    0.9mg (8% DV) in 1 cup
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  26. Medium Grain White Rice
    0.8mg (7% DV) in 1 cup
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  27. White Rice
    0.8mg (7% DV) in 1 cup
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  28. Cooked Pasta (Unenriched)
    0.6mg (6% DV) in 1 cup spaghetti not packed
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  29. Rice Bran
    0.4mg (4% DV) in 1 tablespoon
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  30. Rice Noodles (Cooked)
    0.4mg (4% DV) in 1 cup
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  31. Cooked Couscous
    0.4mg (4% DV) in 1 cup, cooked
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  32. Cooked Japanese Somen
    0.4mg (4% DV) in 1 cup
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  33. Yellow Cornmeal (Grits)
    0.3mg (3% DV) in 1 cup
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  34. Japanese Soba Noodles (Buckwheat)
    0.1mg (1% DV) in 1 cup
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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