Wheat GermCrude Wheat Germ110.22NA1.7466.43.7NA234248223.333.43.1
Wheat BranCrude Wheat Bran33.80.46NA4.92835.32NA469547360.933.374.58
Rice BranCrude Rice Bran180.23NA5.872474.5NA5314704.941.61.91.94
Wild RiceRaw Wild Rice5.90.15NA0.5549.60.37NA1211200.781.961.672.17
Dark Rye FlourRye flour, dark11.40.17NA1.5349.21.87NA1542215.540.621.553.3
White Canned HominyHominy, canned, white140.042NA0.8622.20.097NA48.612.54.173711.46115
Yellow Canned HominyHominy, canned, yellow140.042NA0.8622.20.097NA48.612.54.174791.46115
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained31.60.11NA0.7129NANA293581.05131.4236
Cooked KamutCooked Khorasan Wheat6.80.16NA1.3336.40.78NA111124246.061.449.4
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON530.11NA0.3535.30.094NA53641NA1531.35550
Cooked Wild RiceWild rice, cooked2.970.12NA0.5931.70.28NA811000.792.971.3373
Cooked Oat BranOat bran, cooked250.17NA2.21002.4NA29823019.32.51.33210
Oat BranRaw Oat Bran23.60.16NA2.2962.3NA29823018.41.631.262.66
BlackberriesRaw Blackberries67.40.38NA1.4446.51.5NA513770.932.331.23205
Durum WheatWheat, durum100.16NA1.0442.50.89NA15012726.40.591.233.23
Frozen Wild BlueberriesBlueberries, wild, frozen30NANA112.35.04NA23119NA5.261.18151
Lemon juice from concentrateLemon juice from concentrate, canned or bottled590.11NA0.35410.094NA536410.591411.1551
Cooked TeffTeff, cooked48.50.22NA2.0349.52.83NA119106NA7.921.174
KiwanoHorned melon29.50.045NA2.57910.089NA84280NA4.551.1202
Canned Blackberry JuiceBlackberry juice, canned31.60.3NA1.2655.3NANA31.63550.792.631.08239
TriticaleTriticale110.14NA0.7638.70.96NA10799NA1.51.033.13
OatsOats140.16NA1.245.51.26411341106.530.511.022.1
Soft White WheatWheat, soft white100.13NA1.5826.51NA118128NA0.5913.06
TeffRaw Teff490.22NA2.08502.5NA1171161.23.270.992.4
Cooked SpeltSpelt, cooked7.870.17NA1.338.60.86NA1181133.153.940.9852.4
Hard white WheatWheat, hard white9.360.11NA1.33271.1NA104126NA0.580.972.8
Raw SpeltUncooked Spelt80.15NA1.340.20.88271191153.462.370.973.26
Buckwheat FlourWhole-groat Buckwheat Flour12.20.15NA1.2750.6113.31011721.73.30.933.33
Cooked QuinoaQuinoa, cooked140.16NA1.2453.30.53NA1271432.335.830.9159.7
Cooked Whole-wheat PastaPasta, whole-wheat, cooked8.720.15NA1.1536.20.89NA85.264.424.42.70.941.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour9.940.14NA1.135.21.02NA971193.830.90.893.74
Hard Red Spring WheatWheat, hard red spring7.60.12NA1.137.71.23NA10110321.50.610.843.88
Whole Wheat PastaDry Whole-Wheat Pasta8.240.14NA1.0336.40.85NA97123221.70.842.33
Raw QuinoaQuinoa, uncooked12.80.16NA1.2453.50.55NA1241532.31.360.843.6
Wheat SproutsSprouted Wheat140.13NA1.141.40.94NA10185.421.58.10.8324
Cooked Spinach SpaghettiSpaghetti, spinach, cooked230.16NA0.847.71.16NA8344.61710.80.8352.4
RaspberriesRaw Raspberries480.17NA1.3342.31.3NA55.82900.381.920.81165
Oat FlourPartially Debranned Oat Flour13.60.11NA0.9935.60.99NA112928.44.70.792.1
RyeRye grain7.10.11NA0.7832.50.76NA981514.10.590.783.14
Hulled BarleyBarley, hulled9.320.14NA137.60.55NA74.612810.63.40.782.67
Raw AmaranthUncooked Amaranth Grain430.14NA2.05670.9NA1501375.041.080.773.04
Cooked MilletMillet, cooked2.520.14NA0.53370.23NA84520.761.70.7660
Whole Wheat FlourWhole-grain Wheat Flour100.12NA1.0640.31.217.2105107180.590.763.16
Spinach Spaghetti Dry Spinach Spaghetti 15.60.13NA0.5746.80.71NA89.2101179.680.742.24
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina7.550.13NA1.0428.30.65NA6948.421.53.770.738
BuckwheatBuckwheat5.250.32NA0.6467.30.38161011342.40.290.72.84
Roasted BuckwheatRoasted Buckwheat Groats4.90.18NA0.71640.47NA92922.433.180.72.43
Corn BranCrude Corn Bran18.80.11NA1.2528.60.063NA3219.67.373.130.72.1
Millet FlourMillet flour3.660.14NA1.03310.26NA74.658.68.561.050.692.27
Boiled BulgurCooked Bulgur120.09NA1.1638.60.73NA48820.726.020.6994
Brown Rice FlourRice flour, brown3.030.063NA0.55311.115.59379.62.672.20.673.3
Pearled BarleyCooked Pearled Barley8.940.085NA1.1180.21NA4475.672.440.6756
Boiled BuckwheatCooked Buckwheat Groats7.60.16NA0.8755.40.44NA76962.44.350.6682.2
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7.460.12NA0.9228.70.62NA79.3101193.040.662.44
Medium Rye flourRye flour, medium6.880.095NA0.73180.69NA64.51074.130.570.623.14
Frozen LoganberriesLoganberries, frozen47.30.21NA1.16382.27NA47.32640.361.80.62154
CornYellow Corn Grain 1.90.086NA0.7434.80.13NA57.578.64.259.60.612.84
Raw Pearled BarleyBarley, pearled, raw8.240.12NA0.7122.40.38NA62.879.510.72.560.612.87
Raspberry Juice ConcentrateRaspberry juice concentrate440.062NA0.5250.72.1NA45.2533NA4.520.5818.6
Long-grain Brown RiceRaw Long-grain Brown Rice2.450.082NA0.3531.60.7817.484.7684.661.360.583.2
Barley flourBarley flour or meal9.280.099NA0.78280.316.685.889.6111.160.583.5
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked2.440.086NA0.4631.70.79NA83.7704.73.250.5857
Barley Malt flourBarley malt flour10.20.075NA1.3270.33NA846210.43.050.572.27
BulgurDry Bulgur10.20.098NA0.72480.89NA87.71200.674.970.562.63
Raspberries PureeRaspberries Puree with Seeds420.16NA1.2545.51.23NA54.5355NA7.270.56156
Brown RiceRaw Medium-grain Brown Rice9.10.077NA0.539.51.03NA7374NA1.10.563.4
Frozen RaspberriesRed Frozen Raspberries430.16NA1.36411.1NA53.6329NA7.140.55152
Cooked Brown RiceCooked Medium-grain Brown Rice8.930.072NA0.4739.30.98NA68.870.5NA0.890.5565
Lemon PeelRaw Lemon Peel2850.2NA1.732NANA25.53401.512.80.53174
Cantaloupe MelonsRaw Cantaloupe Melons26.50.122.940.6235.30.12NA447851.18470.53265
Frozen Melon BallsMelon balls, frozen30.30.18NA0.8842.40.12NA36.4848NA940.52274
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry10.40.068NA0.828.30.38NA75.675NA2360.512.05
SorghumSorghum Grain3.950.086NA1.02500.49NA881103.70.610.513.77
CornmealWhole-grain Yellow Cornmeal1.660.053NA0.95350.14NA66.679.34.39.670.52.83
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry1.120.057NA0.2633.30.14NA7182.42.20.840.52.8
Cooked Corn PastaCooked Corn Gluten-free Pasta0.790.051NA0.228.60.12NA60.324.62.2200.554.2
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1.940.064NA0.6625.80.13NA75.387.34.271.40.483.02
Cooked Guava SauceGuava sauce, cooked19.40.21NA0.519.40.3NA30.66251.4110.47249
Whole Sorghum FlourWhole-grain Sorghum Flour3.340.07NA0.8734.30.35NA77.4903.40.840.452.86
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurant3.30.032NA0.263.30.3NA2213.2NA3.30.4541.4
MilletRaw Millet2.10.2NA0.8300.437.875.451.60.711.320.442.3
Frozen BoysenberriesBoysenberries, frozen, unsweetened540.16NA1.7321.1NA542780.420.44172
Seedless Raspberries PureeRaspberries, puree, seedless340.17NA2.6336.60.84NA48.8412NA9.760.44219
StrawberriesRaw Strawberries500.1513.81.340.61.2NA754781.253.130.44284
Peaches, YellowRaw Yellow Peaches15.40.1710.30.64230.16NA51.34870.2600.44228
Acerola JuiceRaw Acerola Juice43.50.37NA2.1752NANA394220.43130.43410
Black CurrantsRaw European Black Currants87.30.14NA2.44380.41NA94511NA3.170.43130
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked2.060.051NA0.145.150.27NA8.2510.35.775.150.4279
PomegranatesRaw Pomegranates120.19NA0.3614.50.14NA43.42840.63.60.4294
ApricotsRaw Apricots270.16NA0.81210.16NA485400.212.10.42180
Red CurrantsRaw Red And White Currants590.19NA1.823.20.33NA78.64911.071.80.41150
AvocadosRaw Avocados7.50.124.380.34180.089NA32.53030.254.380.445.8
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared6.450.03NA1.434.030.28NA307.263.873.230.456.7
Tangerines, (mandarin oranges), canned, light syrup packTangerines, (mandarin oranges), canned, light syrup pack11.50.072NA0.61130.052NA16.41280.669.840.39136
Frozen BlackberriesBlackberries, frozen, unsweetened45.30.19NA1.2534.41.9NA472190.631.560.39128
RowalRaw Rowal13.50.95NA2290.14NA47118NA3.60.3964.3
CarambolaRaw StarFruit9.680.44NA0.2632.30.12NA38.74291.946.450.39295
NectarinesRaw Nectarines13.60.2NA0.6420.50.12NA59457000.39199
Dry PastaDry Unenriched Pasta5.660.078NA0.3514.30.25NA5160171.60.382.67
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked7.70.05331.60.929.230.36NA33275.770.770.3852.6
Minerals in Top 100 Fruits & Cereals with the highest Zinc content per 100 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 100 calories.
Top 5 fruits & cereals with most amount of zinc per 100 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour