Wheat GermCrude Wheat Germ51013.82.361.027.5073.4NANANANA18.73317.4
Wheat BranCrude Wheat Bran3066.020.890.242.90910.58NANANA60.72210.3
Rice BranCrude Rice Bran44829.65.90.4510070.41.280.280.280.7129.8198.56
Wild RiceRaw Wild Rice5061.530.220.430.5301063.54NANA0.958.8218.45
Dark Rye FlourRye flour, dark4613.150.380.211.270973.270.330.312.5533.722.67.14
Durum WheatWheat, durum4813.50.640.0681.30101NANANANANA19.45.9
OatsOats5519.81.730.163.44094NANANANA15245.63
TeffRaw Teff5203.370.640.191.33NA1042.60.671.030.8811.3195.15
Soft White WheatWheat, soft white4822.820.520.0511.1301070.58NANANA18154.9
Hard white WheatWheat, hard white4852.420.390.05101080.58NANANA17.3164.72
Raw SpeltUncooked Spelt4793.440.580.0921.70999.670.341.20.841520.74.65
Buckwheat FlourWhole-groat Buckwheat Flour4754.40.960.11.2401003.7NANA2.414184.42
Oat BranRaw Oat Bran3499.961.90.173.750942.06NANANA2224.54.4
Raw QuinoaQuinoa, uncooked5228.610.374.2091NANANANA9.92204.4
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour4712.760.61NANA01061.45NANANA18.613.64.2
Raw AmaranthUncooked Amaranth Grain5269.952.070.063.880922.40.0140.3829.519.24.07
Hard Red Spring WheatWheat, hard red spring4662.720.450.0511.030960.58NANANA17.3223.94
Hulled BarleyBarley, hulled5023.260.680.161.401041.13NANANA24.517.73.93
RyeRye grain4792.30.280.150.9301081.40.160.23121.414.73.76
Millet FlourMillet flour5416.020.760.0623.6NA1062.3501.80.434.9615.23.73
Whole Wheat FlourWhole-grain Wheat Flour4823.540.610.11.5501020.580.07100.511518.73.7
Brown Rice FlourRice flour, brown5153.940.790.061.3501080.94NANANA6.5210.23.47
BuckwheatBuckwheat4864.81.050.111.360101NANANANA1418.83.4
CornYellow Corn Grain 5176.70.950.0922.9701050.91NANANA10.313.43.13
Medium Rye flourRye flour, medium4952.150.260.140.8501071.560.170.0851.2816.715.43.08
Raw Pearled BarleyBarley, pearled, raw4991.640.350.0780.7201101.13NANANA22143
Long-grain Brown RiceRaw Long-grain Brown Rice5204.540.840.0451.3701080.94000.945.110.73
Brown RiceRaw Medium-grain Brown Rice5133.80.760.0581.30108NANANANA4.810.62.86
BulgurDry Bulgur4851.90.330.0330.7301080.58NANANA17.717.42.74
CornmealWhole-grain Yellow Cornmeal5135.10.720.0692.2501090.91NANANA10.311.52.58
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour5125.470.770.0752.401090.91NANANA10.39.822.45
MilletRaw Millet53661.020.172.860103NANANANA1215.62.4
SorghumSorghum Grain4664.90.860.0922.101023.6NANANA9.5152.37
Wheat SproutsSprouted Wheat2811.80.290.0370.75060.3NANANANA1.5610.62.34
Whole Sorghum FlourWhole-grain Sorghum Flour5094.730.750.0861.9NA1092.750.231.860.679.36122.3
Corn BranCrude Corn Bran3181.30.180.0180.5801210NANANA112122.2
Light Rye FlourRye flour, light5061.90.210.120.7101091.30.130.20.8111.3141.9
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked5240.780.160.0110.270116NANANANA3.979.651.7
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched5100.820.220.0380.180112NANANANA29.371.64
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched5100.820.220.0380.180112NANANANANA9.371.64
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5070.740.20.0340.160112NANANANA3.979.21.56
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5070.740.20.0340.160112NANANANANA9.21.56
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched5170.940.260.0440.2101130.170.0280.0280.111.84101.55
RiceRaw Regular Long-grain White Rice5170.940.260.0440.2101130.17NANANA1.84101.55
Enriched SemolinaSemolina, enriched5101.50.210.0520.560103NANANANA5.53181.5
SemolinaSemolina, unenriched5101.50.210.0520.560103NANANANA5.53181.5
Rice FlourUnenriched White Rice Flour51920.550.0950.4401140.17NANANA3.48.431.13
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked4611.460.160.0170.690118NANANANANA6.931.1
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.241.06
Wheat FlourUnenriched All-purpose White Wheat Flour5161.40.220.0310.5501080.38NANANA3.8314.60.99
AvocadosRaw Avocados22720.830.182.370120.940.170.520.0859.52.830.91
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked3391.080.120.0130.510875919182211.65.10.81
Raw Dried FigsFigs, dried, uncooked3531.30.200.490916832.5350.099144.680.78
BlackberriesRaw Blackberries610.690.020.130.26013.66.93.43.270.0997.51.970.75
Sweetened Dried BlueberriesBlueberries, dried, sweetened4493.540.280.231.6011396NANANA10.63.540.69
KiwanoHorned melon62.41.8NANANANA10.7NANANANANA2.520.68
Medjool DatesDates, medjool3930.21NANANANA1069445.447.80.759.52.570.62
Dried PlumsRaw Dried Plums3400.540.120.0240.0620915417.6360.21103.10.62
RowalRaw Rowal1572.830.35NANANA34200.711.5617.78.83.260.61
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.960.6
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.960.6
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.960.6
Dried Japanese PersimmonsPersimmons, japanese, dried3880.84NANANA0104NANANANA20.61.960.6
RaspberriesRaw Raspberries73.70.920.0270.180.350176.273.332.640.289.21.70.6
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked3420.720.02400.1088.875.717.7471110.34.80.55
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried3980.71NANANA0103NA292612.28.56.70.55
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked3710.890.050.0030.2109988NANANA10.62.650.55
Dried Zante CurrantsCurrants, zante, dried4110.310.120.0170.05010988.34642.206.244.860.52
PomegranatesRaw Pomegranates1181.660.1700.11026.519.4NANANA5.672.370.5
Frozen RaspberriesRed Frozen Raspberries79.41.150.0910.0270.021017.89.274.64.070.626.11.630.44
Sweetened Dried MangoMango, dried, sweetened4521.670.410.230.086011194NANANA3.43.470.43
Deglet Noor DatesDates, deglet noor4000.550.0450.0040.023010689.827.828.233.711.33.470.41
DurianRaw or Frozen Durian2087.56NANANA038.4NANANANA5.42.10.4
Dried LitchisLitchis, dried3931.70.380.250.26010094NANANA6.525.40.4
Black CurrantsRaw European Black Currants89.30.580.0480.10.15022NANANANANA20.38
Frozen BlackberriesBlackberries, frozen, unsweetened910.610.0210.120.23022.215NANANA7.11.670.35
Lemon PeelRaw Lemon Peel66.60.430.0550.0370.089022.75.9NANANA152.130.35
Orange PeelRaw Orange Peel1370.280.0340.0160.041035.4NANANANA152.130.35
Red CurrantsRaw Red And White Currants79.40.280.0240.050.075019.610.454.560.866.120.33
GuavasRaw Common Guavas961.350.390.160.41020.312.6NANANA7.653.60.33
Frozen BoysenberriesBoysenberries, frozen, unsweetened710.370.0130.0710.14017.39.77NANANA7.51.560.31
Dried LongansLongans, dried4050.57NANANA0105NANANANANA6.950.31
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked3440.450.0740.0230.1109381NANANA12.31.30.28
ApricotsRaw Apricots680.550.03800.11015.8131.333.368.322.8320.28
Yellow PlantainsRaw Yellow Plantains1730.5000045.22512.212.30.262.41.840.27
Mamey SapoteRaw Mamey Sapote1760.650.240.120.016045.528.51111.45.87.652.060.27
Cantaloupe MelonsRaw Cantaloupe Melons480.270.0720.0650.05011.6112.652.26.171.281.20.26
Green PlantainsRaw Green Plantains2150.0990.170.0090.035NA523.251.451.550.263.11.770.26
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened1460.230.0070.0430.08403731NANANA6.240.990.26
KumquatsRaw Kumquats1011.20.150.0670.18022.513.3NANANA9.22.660.24
NectarinesRaw Nectarines62.40.450.0350.0030.16015111.942.236.92.41.50.24
Peaches, YellowRaw Yellow Peaches55.30.350.0270.0030.12013.5122.172.766.752.131.30.24
BlueberriesRaw Blueberries80.80.470.040.0820.12020.5147.046.90.163.41.050.23
CherimoyaRaw Cherimoya1060.960.330.230.0402518.28.98.40.944.252.230.23
BananasRaw Bananas1260.470.160.0380.065032.417.36.877.063.43.71.550.21
FigsRaw Figs1050.430.08500.202723NANANA4.11.060.21
Green KiwifruitRaw Green Kiwifruit86.50.740.0410.060.35020.812.76.175.830.214.251.60.2
StrawberriesRaw Strawberries45.40.430.0210.0920.130116.933.462.820.672.830.950.2
JackfruitRaw Jackfruit1350.910.280.110.021033271313.40.62.132.440.18
Bosc PearsRaw Bosc Pears950.13NANANANA2314.583.534.40.510.18
Macronutrients 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 macronutrients 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