Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.6
Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.921212
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.7
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.2
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623
Enriched SemolinaSemolina, enriched33.70.38NA8.65931.23NA27036917722.125
SemolinaSemolina, unenriched33.70.38NA2.44931.23NA270369NA22.125
Rice FlourUnenriched White Rice Flour200.26NA0.6969.52.4901941513001.623.6
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked75.40.98NA111130.82NA3212681NA201.5515
PrunesRaw Dehydrated Prunes1431.2NA71270.62NA2222100NA9.921.57.94
Wheat FlourUnenriched All-purpose White Wheat Flour29.80.29NA2.3243.71.3584.521421267.33.971.423.7
AvocadosRaw Avocados240.38141.157.50.28NA1039620.79141.27145
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked55.60.72NA8.0683.30.61NA23619770.99141.1363
Raw Dried FigsFigs, dried, uncooked3210.57NA4.031351NA13313491.2201.159.6
BlackberriesRaw Blackberries57.50.33NA1.2339.71.3NA43.73210.7921.05175
Sweetened Dried BlueberriesBlueberries, dried, sweetened37.70.32NA1.835.7NANA71.44251.25.950.9729.4
KiwanoHorned melon25.80.04NA2.2479.40.077NA73.4244NA3.970.95177
Medjool DatesDates, medjool1270.72NA1.81070.59NA1231381NA20.8742.3
Dried PlumsRaw Dried Plums85.30.567.941.8581.40.59NA13714530.63.970.8761.4
RowalRaw Rowal29.82.1NA4.3763.50.31NA103260NA7.940.85142
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
Dried Japanese PersimmonsPersimmons, japanese, dried49.60.88NA1.4761.52.76NA1611592NA3.970.8345.7
RaspberriesRaw Raspberries49.60.18NA1.3743.71.33NA57.53000.420.83170
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1090.68NA5.2863.50.47NA14123064.37200.7761.3
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried1250.46NA10NA61.7NA13543109.920.7740
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked67.50.74NA4.1765.50.65NA11710580.4120.7753
Dried Zante CurrantsCurrants, zante, dried1750.59NA3.7371.40.68NA19615421.485.30.7335
PomegranatesRaw Pomegranates200.31NA0.6240.24NA71.44680.995.950.69155
Frozen RaspberriesRed Frozen Raspberries47.60.18NA1.545.61.2NA59.5365NA7.940.62169
Sweetened Dried MangoMango, dried, sweetened00.6NA0.4639.720NA995544.173210.633
Deglet Noor DatesDates, deglet noor77.40.41NA2.0285.30.52NA12313025.953.970.5840.7
DurianRaw or Frozen Durian120.41NA0.8559.50.64NA77.4865NA3.970.56129
Dried LitchisLitchis, dried65.51.25NA3.3783.30.46NA35922032.585.950.5644.3
Black CurrantsRaw European Black Currants1090.17NA3.0647.60.51NA117639NA3.970.54163
Frozen BlackberriesBlackberries, frozen, unsweetened57.50.24NA1.643.72.43NA59.52780.7920.5163
Lemon PeelRaw Lemon Peel2660.18NA1.629.8NANA243181.4120.5162
Orange PeelRaw Orange Peel3190.18NA1.643.7NANA41.742125.950.5144
Red CurrantsRaw Red And White Currants65.50.21NA225.80.37NA87.35461.220.46167
GuavasRaw Common Guavas35.70.46NA0.5243.70.3NA79.48281.23.970.46160
Frozen BoysenberriesBoysenberries, frozen, unsweetened53.60.16NA1.731.81.1NA53.62760.420.44170
Dried LongansLongans, dried89.31.6NA10.7910.49NA3891306NA950.4435
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked27.80.38NA2.7831.80.18NA75.48932.581730.463
ApricotsRaw Apricots25.80.15NA0.77200.15NA45.65140.220.4171
Yellow PlantainsRaw Yellow Plantains5.950.15NA1.171.40.29NA63.59662.987.940.38129
Mamey SapoteRaw Mamey Sapote35.70.42NA1.55220.4NA51.6901NA140.38129
Cantaloupe MelonsRaw Cantaloupe Melons180.08120.42240.081NA29.85300.7931.80.36179
Green PlantainsRaw Green Plantains3.970.23NA1.581.40.22NA61.5855NA3.970.36121
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened29.80.21NA1.325.81.3NA33.72260.620.36144
KumquatsRaw Kumquats1230.19NA1.739.70.27NA37.73690200.34160
NectarinesRaw Nectarines120.17NA0.56180.11NA51.6399000.34174
Peaches, YellowRaw Yellow Peaches120.137.940.5180.12NA39.73770.200.34176
BlueberriesRaw Blueberries120.11NA0.56120.67NA241530.220.32167
CherimoyaRaw Cherimoya200.14NA0.5433.70.18NA51.6570NA140.32158
BananasRaw Bananas9.920.154.370.5253.60.54NA43.7710220.3149
FigsRaw Figs69.50.14NA0.7333.70.25NA27.84600.420.3157
Green KiwifruitRaw Green Kiwifruit67.50.26NA0.6233.70.19NA67.56190.45.950.28165
StrawberriesRaw Strawberries31.80.0958.730.8125.80.77NA47.63040.7920.28180
JackfruitRaw Jackfruit47.60.15NA0.4657.50.085NA41.7889NA3.970.26146
Bosc PearsRaw Bosc Pears200.21NA0.3140.093NA27.8242020.26165
Minerals in Top 100 Raw Fruits & Cereals with the highest Zinc content per 7 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 7 ounces.
Top 5 raw fruits & cereals with most amount of zinc per 7 ounces are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour