Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
OatsOats540.63NA4.71774.916052342925.423.978.22
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Brown Rice FlourRice flour, brown110.23NA1.98112456.23372899.782.4512
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Medium Rye flourRye flour, medium240.33NA2.54632.4NA22537414.422.1711
Raw Pearled BarleyBarley, pearled, raw290.42NA2.5791.32NA22128037.792.1310
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
BulgurDry Bulgur350.34NA2.461643.05NA3004102.3171.939
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
Corn BranCrude Corn Bran420.25NA2.8640.14NA724416.571.564.7
Light Rye FlourRye flour, light130.21NA0.91321.16NA13022417.621.3311.4
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked110.17NA1.6230.97NA71771571.210.5
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched90.11NA4.36351.1NA108861511.1613
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched90.11NA0.8351.1NA10886NA11.1613
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked30.21NA4.23231.04NA95761511.113.3
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched30.21NA0.8231.04NA9576NA11.113.3
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched280.22NA4.3251.1NA1151151551.111.6
RiceRaw Regular Long-grain White Rice280.22NA0.8251.164.21151151551.111.6
Enriched SemolinaSemolina, enriched170.19NA4.36470.62NA13618689.411.0512.7
SemolinaSemolina, unenriched170.19NA1.23470.62NA136186NA11.0512.7
Rice FlourUnenriched White Rice Flour100.13NA0.35351.245.598761500.812
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked380.49NA5.5570.41NA1621351NA100.787.5
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Wheat FlourUnenriched All-purpose White Wheat Flour150.14NA1.17220.6842.61081073420.712
AvocadosRaw Avocados120.1970.55290.14NA524850.470.6473.2
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked280.36NA4.06420.31NA1199960.570.5732
Raw Dried FigsFigs, dried, uncooked1620.29NA2.03680.51NA676800.6100.5530
BlackberriesRaw Blackberries290.17NA0.62200.65NA221620.410.5388
Sweetened Dried BlueberriesBlueberries, dried, sweetened190.16NA0.918NANA362140.630.4915
KiwanoHorned melon130.02NA1.13400.039NA37123NA20.4889
Medjool DatesDates, medjool640.36NA0.9540.3NA62696NA10.4421.3
Dried PlumsRaw Dried Plums430.2840.93410.3NA697320.320.4431
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
RaspberriesRaw Raspberries250.09NA0.69220.67NA291510.210.4285.8
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked340.37NA2.1330.33NA595330.260.3926.7
Dried Zante CurrantsCurrants, zante, dried880.3NA1.88360.35NA997770.7430.3717.6
PomegranatesRaw Pomegranates100.16NA0.3120.12NA362360.530.3578
Frozen RaspberriesRed Frozen Raspberries240.09NA0.76230.61NA30184NA40.3185
Sweetened Dried MangoMango, dried, sweetened00.3NA0.232010NA502792.11620.316.6
Deglet Noor DatesDates, deglet noor390.21NA1.02430.26NA62656320.2920.5
DurianRaw or Frozen Durian60.21NA0.43300.33NA39436NA20.2865
Dried LitchisLitchis, dried330.63NA1.7420.23NA18111101.330.2822.3
Black CurrantsRaw European Black Currants550.086NA1.54240.26NA59322NA20.2782
Frozen BlackberriesBlackberries, frozen, unsweetened290.12NA0.8221.22NA301400.410.2582.2
Lemon PeelRaw Lemon Peel1340.092NA0.815NANA121600.760.2581.6
Orange PeelRaw Orange Peel1610.092NA0.822NANA21212130.2572.5
Red CurrantsRaw Red And White Currants330.11NA1130.19NA442750.610.2384
GuavasRaw Common Guavas180.23NA0.26220.15NA404170.620.2380.8
Frozen BoysenberriesBoysenberries, frozen, unsweetened270.08NA0.85160.55NA271390.210.2286
Dried LongansLongans, dried450.81NA5.4460.25NA196658NA480.2217.6
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked140.19NA1.4160.09NA384501.3870.231.8
ApricotsRaw Apricots130.078NA0.39100.077NA232590.110.286.4
Yellow PlantainsRaw Yellow Plantains30.074NA0.55360.14NA324871.540.1965.2
Mamey SapoteRaw Mamey Sapote180.21NA0.78110.2NA26454NA70.1965
Cantaloupe MelonsRaw Cantaloupe Melons90.04110.21120.041NA152670.4160.1890
Green PlantainsRaw Green Plantains20.12NA0.75410.11NA31431NA20.1861
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened150.11NA0.65130.65NA171140.310.1872.8
KumquatsRaw Kumquats620.095NA0.86200.14NA191860100.1781
NectarinesRaw Nectarines60.086NA0.2890.054NA26201000.1787.6
Peaches, YellowRaw Yellow Peaches60.06840.2590.061NA201900.100.1789
BlueberriesRaw Blueberries60.057NA0.2860.34NA12770.110.1684.2
CherimoyaRaw Cherimoya100.069NA0.27170.093NA26287NA70.1679.4
BananasRaw Bananas50.0782.20.26270.27NA22358110.1575
FigsRaw Figs350.07NA0.37170.13NA142320.210.1579
Green KiwifruitRaw Green Kiwifruit340.13NA0.31170.098NA343120.230.1483
StrawberriesRaw Strawberries160.0484.40.41130.39NA241530.410.1491
JackfruitRaw Jackfruit240.076NA0.23290.043NA21448NA20.1373.5
Bosc PearsRaw Bosc Pears100.1NA0.1570.047NA14122010.1383
Minerals in Top 100 Raw Fruits & Cereals with the highest Zinc content per 100 g
In the above table you can find and compare the amount of minerals in raw fruits & cereals , sorted by most amount of Zinc per 100 grams.
Top 5 raw fruits & cereals with most amount of zinc per 100 grams are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour