Wheat GermCrude Wheat Germ32.50.66NA5.219911NA702743661010.29.27
Wheat BranCrude Wheat Bran1011.4NA14.784916NA140716421082.781013.7
Rice BranCrude Rice Bran540.69NA17.674113.5NA15921410154.755.735.8
Wild RiceRaw Wild Rice17.60.44NA1.651491.1NA3643592.355.956.52
Dark Rye FlourRye flour, dark340.52NA4.61485.6NA46166216.61.854.659.92
White Canned HominyHominy, canned, white41.70.13NA2.666.70.29NA14637.512.511134.38344
Yellow Canned HominyHominy, canned, yellow41.70.13NA2.666.70.29NA14637.512.514384.38344
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained950.32NA2.1387NANA8710743.1639.54.2707
Cooked KamutCooked Khorasan Wheat20.50.47NA41092.34NA33437372.5184.2148
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON1590.32NA1.061060.28NA1591924NA4594.061651
Cooked Wild RiceWild rice, cooked8.90.36NA1.8950.84NA2443002.388.94220
Cooked Oat BranOat bran, cooked750.5NA6.63007.23NA89369057.87.53.98630
Oat BranRaw Oat Bran70.70.49NA6.62876.87NA895690554.883.88
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
Durum WheatWheat, durum300.49NA3.11272.67NA450381791.773.79.7
Frozen Wild BlueberriesBlueberries, wild, frozen89.5NANA3.053715NA68.4358NA15.83.53452
Lemon juice from concentrateLemon juice from concentrate, canned or bottled1760.32NA1.061240.28NA15919241.764243.351652
Cooked TeffTeff, cooked1460.67NA6.11498.5NA356318NA23.83.3223
KiwanoHorned melon88.60.14NA7.72730.27NA252839NA13.63.27607
Canned Blackberry JuiceBlackberry juice, canned950.9NA3.8166NANA9510662.377.93.24718
TriticaleTriticale330.41NA2.31162.87NA320296NA4.463.19.4
OatsOats41.60.48NA3.641373.812340333119.61.543.066.34
Soft White WheatWheat, soft white300.38NA4.7479.43NA355384NA1.763.059.2
TeffRaw Teff1470.66NA6.241507.55NA3513493.69.82.977.2
Cooked SpeltSpelt, cooked23.60.51NA3.941162.58NA3543389.45122.95157
Hard white WheatWheat, hard white280.32NA481.63.35NA311379NA1.752.928.4
Raw SpeltUncooked Spelt240.45NA3.941212.6581.635634410.47.12.99.8
Buckwheat FlourWhole-groat Buckwheat Flour36.70.46NA3.642251.8403025175.19.852.810
Cooked QuinoaQuinoa, cooked42.50.48NA3.731601.58NA380430717.52.73179
Cooked Whole-wheat PastaPasta, whole-wheat, cooked260.45NA3.461092.66NA256193738.052.7124
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour300.43NA3.351063.07NA29235611.52.72.6711.2
Hard Red Spring WheatWheat, hard red spring22.80.37NA3.31133.7NA30331064.51.822.5311.6
Whole Wheat PastaDry Whole-Wheat Pasta24.70.42NA3.11092.54NA292370665.12.537
Raw QuinoaQuinoa, uncooked38.30.48NA3.731611.66NA3734596.934.082.5311
Wheat SproutsSprouted Wheat42.40.4NA3.241242.8NA30325664.424.22.572.3
Cooked Spinach SpaghettiSpaghetti, spinach, cooked69.20.47NA2.41433.47NA2491345132.32.5157
RaspberriesRaw Raspberries1440.52NA41273.87NA1678711.155.772.42495
Oat FlourPartially Debranned Oat Flour410.32NA2.971073NA33627525.2142.386.35
RyeRye grain21.30.33NA2.33982.3NA29545312.31.782.359.4
Hulled BarleyBarley, hulled280.42NA3.051131.65NA22438332102.358
Raw AmaranthUncooked Amaranth Grain1290.42NA6.152012.7NA450411153.232.329.13
Cooked MilletMillet, cooked7.560.41NA1.61110.69NA2521562.275.042.3180
Whole Wheat FlourWhole-grain Wheat Flour300.36NA3.181213.651.631532054.51.762.39.48
Spinach Spaghetti Dry Spinach Spaghetti 46.80.4NA1.71402.13NA26830351.2292.236.73
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina22.60.38NA3.1851.95NA20814564.511.32.1115
BuckwheatBuckwheat15.70.96NA1.922021.1448.33034027.260.872.18.53
Roasted BuckwheatRoasted Buckwheat Groats14.70.54NA2.141921.4NA2772777.39.542.17.3
Corn BranCrude Corn Bran56.30.33NA3.7485.70.19NA9659229.382.16.3
Millet FlourMillet flour110.42NA3.1930.79NA22417625.73.142.076.8
Boiled BulgurCooked Bulgur360.27NA3.471162.2NA1452462.17182.06281
Brown Rice FlourRice flour, brown9.10.19NA1.64933.346.427923986.62.029.9
Pearled BarleyCooked Pearled Barley270.26NA3.2453.70.63NA132227217.32168
Boiled BuckwheatCooked Buckwheat Groats230.48NA2.61661.3NA2282877.17132247
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 22.40.35NA2.76861.86NA23830357.59.127.33
Medium Rye flourRye flour, medium20.60.28NA2.2542.07NA19332112.41.71.879.43
Frozen LoganberriesLoganberries, frozen1420.64NA3.51156.8NA1427911.15.451.85462
CornYellow Corn Grain 5.750.26NA2.231040.4NA17323612.728.81.88.52
Raw Pearled BarleyBarley, pearled, raw24.70.36NA2.1367.31.13NA188239327.671.88.6
Raspberry Juice ConcentrateRaspberry juice concentrate1320.19NA1.571526.34NA1361599NA13.61.7556
Long-grain Brown RiceRaw Long-grain Brown Rice7.360.25NA1.05952.3352.2254204144.11.749.65
Barley flourBarley flour or meal280.3NA2.3383.50.95025726932.83.481.7410.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked7.30.26NA1.37952.38NA251210149.761.73171
Barley Malt flourBarley malt flour30.70.22NA3.980.60.99NA25218631.39.141.76.82
BulgurDry Bulgur30.70.29NA2.161442.67NA2633602151.77.9
Raspberries PureeRaspberries Puree with Seeds1250.47NA3.761363.7NA1641064NA221.7468
Brown RiceRaw Medium-grain Brown Rice27.30.23NA1.51193.1NA219222NA3.31.6710.3
Frozen RaspberriesRed Frozen Raspberries1290.48NA4.071233.27NA161986NA21.41.66455
Cooked Brown RiceCooked Medium-grain Brown Rice26.80.22NA1.41182.94NA206212NA2.681.66195
Lemon PeelRaw Lemon Peel8550.59NA5.196NANA76.610214.4738.31.6521
Cantaloupe MelonsRaw Cantaloupe Melons79.40.368.821.851060.36NA13223563.531411.6795
Frozen Melon BallsMelon balls, frozen910.55NA2.641270.36NA1092545NA2821.55821
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry31.30.21NA2.4851.15NA227225NA7071.536.14
SorghumSorghum Grain120.26NA3.061501.46NA264331111.821.5211.3
CornmealWhole-grain Yellow Cornmeal4.970.16NA2.861050.41NA20023813291.58.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3.360.17NA0.781000.41NA2132476.642.521.58.4
Cooked Corn PastaCooked Corn Gluten-free Pasta2.40.15NA0.685.70.36NA181746.6701.5163
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5.80.19NA1.9877.30.38NA22626212.84.161.449.07
Cooked Guava SauceGuava sauce, cooked58.30.64NA1.558.30.9NA9218754.1733.31.4746
Whole Sorghum FlourWhole-grain Sorghum Flour100.21NA2.621031.05NA232271102.51.368.57
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant9.930.095NA0.779.930.89NA65.639.7NA9.931.35124
MilletRaw Millet6.350.6NA2.4901.323.42261552.143.971.336.9
Frozen BoysenberriesBoysenberries, frozen, unsweetened1620.48NA5.1963.3NA1628341.261.32515
Seedless Raspberries PureeRaspberries, puree, seedless1020.5NA7.91102.5NA1461237NA29.31.3656
StrawberriesRaw Strawberries1500.4541.33.841223.6NA22514343.759.381.3853
Peaches, YellowRaw Yellow Peaches460.5230.81.9269.20.47NA15414620.7701.3684
Acerola JuiceRaw Acerola Juice1301.12NA6.52157NANA11712651.3391.31230
Black CurrantsRaw European Black Currants2620.41NA7.331141.2NA2811533NA9.521.3390
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked6.20.15NA0.4315.50.81NA24.73117.315.51.27237
PomegranatesRaw Pomegranates360.57NA1.143.40.43NA1308531.8111.27282
ApricotsRaw Apricots81.30.49NA2.4462.50.48NA14416190.636.251.25540
Red CurrantsRaw Red And White Currants1770.57NA5.3669.61NA23614733.25.361.23450
AvocadosRaw Avocados22.50.36131.0354.40.27NA989090.75131.2137
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared19.40.09NA4.3120.83NA89.521.811.69.681.2170
Tangerines, (mandarin oranges), canned, light syrup packTangerines, (mandarin oranges), canned, light syrup pack34.40.22NA1.839.30.16NA493841.9729.51.2408
Frozen BlackberriesBlackberries, frozen, unsweetened1360.56NA3.751035.73NA1416561.884.71.17385
RowalRaw Rowal40.52.86NA5.9586.50.42NA141354NA111.16193
CarambolaRaw StarFruit291.33NA0.77970.36NA11612875.819.41.16884
NectarinesRaw Nectarines410.59NA1.961.40.37NA1771370001.16597
Dry PastaDry Unenriched Pasta170.23NA1.05430.74NA153180514.851.148
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked230.16952.7727.71.1NA9980.817.32.31.13158
Minerals in Top 100 Fruits & Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in all fruits & cereals , sorted by most amount of Zinc per 300 calories.
Top 5 fruits & cereals with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour