Wheat GermCrude Wheat Germ541.1NA8.733218.5NA1169123911016.71715.4
Wheat BranCrude Wheat Bran1692.3NA24.5141426.6NA234527361804.631723
Rice BranCrude Rice Bran901.15NA29.3123622.5NA2653235024.77.99.569.7
Wild RiceRaw Wild Rice29.40.73NA2.752481.86NA6065983.929.88.3511
Dark Rye FlourRye flour, dark570.86NA7.652469.33NA768110327.73.087.7516.5
White Canned HominyHominy, canned, white69.40.21NA4.31110.49NA24362.52118547.3573
Yellow Canned HominyHominy, canned, yellow69.40.21NA4.31110.49NA24362.52123967.3573
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained1580.54NA3.55145NANA14517895.2665.86.971178
Cooked KamutCooked Khorasan Wheat340.78NA6.671823.9NA55762112130.36.97247
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON2650.53NA1.761760.47NA2653206NA7656.762752
Cooked Wild RiceWild rice, cooked150.6NA2.971581.4NA4065003.96156.63366
Cooked Oat BranOat bran, cooked1250.83NA1150012NA148811509612.56.631050
Oat BranRaw Oat Bran1180.82NA1147811.4NA14921150928.136.3213.3
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
Durum WheatWheat, durum500.82NA5.22124.44NA7496361322.956.1416
Frozen Wild BlueberriesBlueberries, wild, frozen149NANA5.161.425NA114596NA26.35.88753
Lemon juice from concentrateLemon juice from concentrate, canned or bottled2940.53NA1.762060.47NA26532062.947065.62754
Cooked TeffTeff, cooked2431.1NA1024814NA594530NA39.65.5371
KiwanoHorned melon1480.23NA134550.44NA4201398NA22.75.451011
Canned Blackberry JuiceBlackberry juice, canned1581.5NA6.3276NANA15817763.95135.41196
TriticaleTriticale550.68NA3.821934.78NA533494NA7.445.1315.6
OatsOats69.40.8NA6.072286.320667255132.62.575.110.6
Soft White WheatWheat, soft white500.63NA7.91325NA591640NA2.945.115.3
TeffRaw Teff2451.1NA10.425112.6NA584582616.34.9512
Cooked SpeltSpelt, cooked39.40.85NA6.571934.3NA59156315.719.74.92262
Hard white WheatWheat, hard white46.80.53NA6.671365.6NA519632NA2.924.8714
Raw SpeltUncooked Spelt400.76NA6.572014.413659357417.3124.8516.3
Buckwheat FlourWhole-groat Buckwheat Flour610.77NA6.063753.0366.65038618.516.44.6616.6
Cooked QuinoaQuinoa, cooked710.8NA6.22672.63NA63371711.7294.54298
Cooked Whole-wheat PastaPasta, whole-wheat, cooked43.60.76NA5.771814.43NA42632212213.44.5207
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour49.70.72NA5.61765.1NA486593194.54.4618.7
Hard Red Spring WheatWheat, hard red spring380.62NA5.471886.16NA5055171073.044.2219.4
Whole Wheat PastaDry Whole-Wheat Pasta410.71NA5.141824.24NA4876161108.524.211.7
Raw QuinoaQuinoa, uncooked640.8NA6.22682.76NA62176511.56.84.218
Wheat SproutsSprouted Wheat70.70.66NA5.42074.7NA50542710740.44.17121
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1150.79NA42385.8NA41522385544.15262
RaspberriesRaw Raspberries2400.87NA6.632126.44NA27914521.929.64.04825
Oat FlourPartially Debranned Oat Flour680.54NA4.951784.97NA5594594223.53.9610.6
RyeRye grain35.50.54NA3.91633.8NA49175420.62.963.9215.7
Hulled BarleyBarley, hulled46.60.7NA5.11882.74NA37363853.2173.913.3
Raw AmaranthUncooked Amaranth Grain2140.71NA10.33344.5NA75168525.25.43.8715.2
Cooked MilletMillet, cooked12.60.68NA2.651851.14NA4202613.88.43.82300
Whole Wheat FlourWhole-grain Wheat Flour500.6NA5.3201686525534912.943.8215.8
Spinach Spaghetti Dry Spinach Spaghetti 780.67NA2.862343.56NA44650585.348.43.711.2
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina37.70.63NA5.21423.25NA346242108193.52191
BuckwheatBuckwheat26.21.6NA3.23371.980.5506671121.463.514.2
Roasted BuckwheatRoasted Buckwheat Groats24.60.9NA3.573192.34NA46146212163.512
Corn BranCrude Corn Bran940.55NA6.231430.31NA161983715.63.510.5
Millet FlourMillet flour18.30.7NA5.161561.3NA373293435.243.4411.3
Boiled BulgurCooked Bulgur60.20.45NA5.81933.67NA2414103.6303.43468
Brown Rice FlourRice flour, brown150.32NA2.731545.5377.446439813.3113.3716.5
Pearled BarleyCooked Pearled Barley44.70.43NA5.489.41.05NA22037835123.33280
Boiled BuckwheatCooked Buckwheat Groats380.79NA4.352772.2NA3804781221.73.3411
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 37.30.59NA4.61443.1NA39650696153.312.2
Medium Rye flourRye flour, medium34.40.47NA3.64903.46NA32253620.62.873.115.7
Frozen LoganberriesLoganberries, frozen2361.06NA5.819111.3NA23613181.89.13.1769
CornYellow Corn Grain 9.60.43NA3.71740.66NA28839321.2483.0314.2
Raw Pearled BarleyBarley, pearled, raw410.6NA3.551121.88NA31439853.612.83.0314.3
Raspberry Juice ConcentrateRaspberry juice concentrate2190.31NA2.6225310.6NA2262665NA22.62.993
Long-grain Brown RiceRaw Long-grain Brown Rice12.30.41NA1.761583.98742434123.36.82.916
Barley flourBarley flour or meal46.40.5NA3.91391.58342944854.65.82.917.6
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked120.43NA2.281593.96NA41935023.616.32.9286
Barley Malt flourBarley malt flour51.20.37NA6.521341.65NA42031052.215.22.8511.4
BulgurDry Bulgur510.49NA3.62404.46NA4395993.36252.8213
Raspberries PureeRaspberries Puree with Seeds2090.78NA6.272276.15NA2731773NA36.42.8781
Brown RiceRaw Medium-grain Brown Rice45.60.38NA2.51985.17NA365370NA5.522.817
Frozen RaspberriesRed Frozen Raspberries2140.8NA6.82055.45NA2681643NA35.72.77759
Cooked Brown RiceCooked Medium-grain Brown Rice44.60.36NA2.371964.9NA344353NA4.462.77326
Lemon PeelRaw Lemon Peel14260.98NA8.5160NANA12817027.45642.66868
Cantaloupe MelonsRaw Cantaloupe Melons1320.614.73.11760.6NA22139265.92352.651326
Frozen Melon BallsMelon balls, frozen1520.91NA4.42120.61NA1824242NA4702.581368
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry520.34NA41411.92NA378375NA11792.5410.2
SorghumSorghum Grain19.80.43NA5.12512.44NA43955218.53.042.5419
CornmealWhole-grain Yellow Cornmeal8.30.27NA4.771750.69NA33339621.448.32.514
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry5.60.28NA1.31670.68NA354412114.22.514
Cooked Corn PastaCooked Corn Gluten-free Pasta3.970.25NA0.991430.61NA3021231102.5271
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.70.32NA3.31290.64NA37743621.36.932.415
Cooked Guava SauceGuava sauce, cooked971.07NA2.5971.5NA15331256.9455.62.361244
Whole Sorghum FlourWhole-grain Sorghum Flour16.70.35NA4.371711.75NA387451174.182.2714.3
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant16.60.16NA1.316.61.5NA10966.2NA16.62.25207
MilletRaw Millet10.60.99NA41512.16393772583.576.62.2211.5
Frozen BoysenberriesBoysenberries, frozen, unsweetened2700.8NA8.51605.47NA27013902102.2859
Seedless Raspberries PureeRaspberries, puree, seedless1710.83NA131834.2NA2442061NA48.82.21094
StrawberriesRaw Strawberries2500.7568.86.42036.03NA37523916.2515.62.21421
Peaches, YellowRaw Yellow Peaches770.8751.33.21150.78NA25624361.302.181139
Acerola JuiceRaw Acerola Juice2171.87NA11261NANA19621092.1765.22.172050
Black CurrantsRaw European Black Currants4370.68NA12.21902.03NA4682556NA162.14650
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked10.30.25NA0.7225.81.35NA41.251.52925.82.1395
PomegranatesRaw Pomegranates60.20.95NA1.872.30.72NA21714223182.1469
ApricotsRaw Apricots1350.81NA4.061040.8NA24026981.0410.42.1899
Red CurrantsRaw Red And White Currants2950.96NA8.931161.66NA39324555.368.932.05750
AvocadosRaw Avocados37.50.59221.7910.44NA16315161.25222229
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared32.30.15NA7.14201.4NA14936.319.4161.98284
Tangerines, (mandarin oranges), canned, light syrup packTangerines, (mandarin oranges), canned, light syrup pack57.40.36NA3.0365.60.26NA826393.28491.97681
Frozen BlackberriesBlackberries, frozen, unsweetened2270.94NA6.251729.55NA23410943.137.81.95642
RowalRaw Rowal67.64.77NA9.91440.7NA234590NA181.94322
CarambolaRaw StarFruit48.42.2NA1.31610.6NA19421459.6832.31.941474
NectarinesRaw Nectarines680.98NA3.21020.61NA2952284001.93995
Dry PastaDry Unenriched Pasta28.30.39NA1.7571.41.24NA255301858.11.913.3
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked38.50.271584.6461.8NA165135293.851.9263
Minerals in Top 100 Fruits & Cereals with the highest Zinc content per 500 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 500 calories.
Top 5 fruits & cereals with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour