Wheat GermCrude Wheat Germ55.31.13NA8.8733919NA119412641121717.415.8
Wheat BranCrude Wheat Bran1031.4NA1586616.3NA143616751102.8310.314
Rice BranCrude Rice Bran80.81.03NA26.3110720NA23772105227.18.568.7
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Dark Rye FlourRye flour, dark52.40.79NA7.042278.6NA707101625.52.837.1415.2
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
Oat BranRaw Oat Bran82.20.57NA7.673338NA1040802645.674.49.3
Raw QuinoaQuinoa, uncooked66.60.84NA6.482792.9NA648798127.14.419
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Hulled BarleyBarley, hulled46.80.71NA5.11892.75NA37464153.4173.9313.4
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Millet FlourMillet flour200.76NA5.61691.42NA40431846.45.673.7312.3
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Brown Rice FlourRice flour, brown15.60.33NA2.81595.779.747841013.711.33.4717
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Medium Rye flourRye flour, medium340.47NA3.689.33.4NA31953020.42.833.0815.5
Raw Pearled BarleyBarley, pearled, raw410.6NA3.541121.87NA31339753.412.8314.3
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
BulgurDry Bulgur49.60.47NA3.52324.32NA4255813.26242.7412.8
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
Corn BranCrude Corn Bran59.50.35NA3.95910.2NA10262.423.49.922.26.68
Light Rye FlourRye flour, light18.40.3NA1.345.41.65NA184318252.831.916
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked15.60.24NA2.2732.61.4NA10110921.49.921.715
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched12.80.16NA6.249.61.56NA15312221.41.41.6418.3
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched12.80.16NA1.1349.61.56NA153122NA1.41.6418.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked4.250.3NA632.61.47NA13510821.41.41.5619
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched4.250.3NA1.1332.61.47NA135108NA1.41.5619
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched39.70.31NA6.135.41.54NA16316321.47.11.5516.5
RiceRaw Regular Long-grain White Rice39.70.31NA1.1335.41.549116316321.47.11.5516.5
Enriched SemolinaSemolina, enriched240.27NA6.266.60.88NA1932641271.41.518
SemolinaSemolina, unenriched240.27NA1.7466.60.88NA193264NA1.41.518
Rice FlourUnenriched White Rice Flour140.18NA0.549.61.764.513910821.401.1317
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked540.7NA7.880.80.59NA2301915NA141.110.6
PrunesRaw Dehydrated Prunes1020.87NA5910.44NA1591500NA7.11.065.67
Wheat FlourUnenriched All-purpose White Wheat Flour21.30.2NA1.66310.9760.4153152482.830.9917
AvocadosRaw Avocados170.279.920.78410.2NA73.76870.579.920.91104
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked39.70.52NA5.7559.50.43NA16914120.719.920.8145
Raw Dried FigsFigs, dried, uncooked2300.41NA2.88960.72NA959640.85140.7842.6
BlackberriesRaw Blackberries410.23NA0.8828.30.92NA312300.571.40.75125
Sweetened Dried BlueberriesBlueberries, dried, sweetened270.23NA1.2825.5NANA513030.854.250.6921
KiwanoHorned melon18.40.028NA1.656.70.055NA52.4174NA2.830.68126
Medjool DatesDates, medjool910.51NA1.2876.50.42NA88987NA1.40.6230.2
Dried PlumsRaw Dried Plums610.45.671.3580.42NA9810380.432.830.6244
RowalRaw Rowal21.31.5NA3.145.40.22NA73.7186NA5.670.61101
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
Dried Japanese PersimmonsPersimmons, japanese, dried35.40.63NA1.05441.97NA1151137NA2.830.632.6
RaspberriesRaw Raspberries35.40.13NA0.98310.95NA412140.281.40.6122
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked780.49NA3.7745.40.33NA10116473.1140.5543.8
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried89.30.33NA7.2NA44NA9630807.10.5528.6
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked480.53NA2.9846.80.46NA83.67560.288.50.5538
Dried Zante CurrantsCurrants, zante, dried1250.42NA2.66510.49NA14011010.99610.5225
PomegranatesRaw Pomegranates140.22NA0.43170.17NA513350.714.250.5110
Frozen RaspberriesRed Frozen Raspberries340.13NA1.0832.60.86NA42.5261NA5.670.44120
Sweetened Dried MangoMango, dried, sweetened00.43NA0.3328.314NA713952.982300.4323.5
Deglet Noor DatesDates, deglet noor55.30.29NA1.45610.37NA889304.252.830.4129
DurianRaw or Frozen Durian8.50.29NA0.6142.50.46NA55.3618NA2.830.492
Dried LitchisLitchis, dried46.80.89NA2.459.50.33NA25715731.844.250.431.6
Black CurrantsRaw European Black Currants780.12NA2.2340.36NA83.6456NA2.830.38116
Frozen BlackberriesBlackberries, frozen, unsweetened410.17NA1.13311.73NA42.51980.571.40.35117
Lemon PeelRaw Lemon Peel1900.13NA1.1321.3NANA172270.998.50.35116
Orange PeelRaw Orange Peel2280.13NA1.1331NANA29.83011.44.250.35103
Red CurrantsRaw Red And White Currants46.80.15NA1.418.40.26NA62.43900.851.40.33119
GuavasRaw Common Guavas25.50.33NA0.37310.21NA56.75910.852.830.33115
Frozen BoysenberriesBoysenberries, frozen, unsweetened38.30.11NA1.222.70.78NA38.31970.281.40.31122
Dried LongansLongans, dried63.81.14NA7.6565.20.35NA278933NA680.3125
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked200.27NA222.70.13NA546381.841230.2845
ApricotsRaw Apricots18.40.11NA0.55140.11NA32.63670.141.40.28122
Yellow PlantainsRaw Yellow Plantains4.250.1NA0.78510.2NA45.46902.135.670.2792
Mamey SapoteRaw Mamey Sapote25.50.3NA1.115.60.29NA37644NA9.920.2792
Cantaloupe MelonsRaw Cantaloupe Melons12.80.0581.40.3170.058NA21.33780.5722.70.26128
Green PlantainsRaw Green Plantains2.830.16NA1.06580.15NA44611NA2.830.2686.6
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened21.30.15NA0.9218.40.92NA241620.431.40.26103
KumquatsRaw Kumquats880.13NA1.228.30.19NA272640140.24115
NectarinesRaw Nectarines8.50.12NA0.412.80.077NA37285000.24124
Peaches, YellowRaw Yellow Peaches8.50.0965.670.3512.80.086NA28.32690.1400.24126
BlueberriesRaw Blueberries8.50.081NA0.48.50.48NA171090.141.40.23119
CherimoyaRaw Cherimoya140.098NA0.38240.13NA37407NA9.920.23113
BananasRaw Bananas7.10.113.10.3738.30.38NA315071.41.40.21106
FigsRaw Figs49.60.099NA0.52240.18NA203290.281.40.21112
Green KiwifruitRaw Green Kiwifruit480.18NA0.44240.14NA484420.284.250.2118
StrawberriesRaw Strawberries22.70.0686.240.5818.40.55NA342170.571.40.2129
JackfruitRaw Jackfruit340.11NA0.33410.061NA29.8635NA2.830.18104
Bosc PearsRaw Bosc Pears140.15NA0.219.920.067NA2017301.40.18118
Minerals in Top 100 Raw Fruits & Cereals with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Zinc per 5 ounces.
Top 5 raw fruits & cereals with most amount of zinc per 5 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour