Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264624.4
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853114.4
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.512
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.212
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.610
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA278.26
OatsOats77213.72.40.224.80132NANANANA2133.57.88
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.47.2
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.26.87
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.46.6
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2296.5
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720256.2
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.36.17
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14286.15
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26195.87
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.3275.7
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.65.5
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.85.5
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.26
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.35.2
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.25.16
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.34.86
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.34.76
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.74.4
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.64.3
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.23
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14154.23
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75154
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.43.83
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5163.6
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.83.43
MilletRaw Millet7508.371.430.2340145NANANANA17223.33
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3213.3
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2153.27
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.73.23
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.63.1
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.52.64
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked7341.10.220.0160.380162NANANANA5.5613.52.4
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7141.150.310.0540.250157NANANANA2.78132.3
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7141.150.310.0540.250157NANANANANA132.3
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked7101.030.280.0480.230157NANANANA5.56132.2
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched7101.030.280.0480.230157NANANANANA132.2
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.58142.16
RiceRaw Regular Long-grain White Rice7241.30.360.0620.2901590.24NANANA2.58142.16
Enriched SemolinaSemolina, enriched7142.10.30.0730.780145NANANANA7.74252.1
SemolinaSemolina, unenriched7142.10.30.0730.780145NANANANA7.74252.1
Rice FlourUnenriched White Rice Flour7262.80.770.130.6201590.24NANANA4.76121.6
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked6452.040.220.0240.960165NANANANANA9.71.55
PrunesRaw Dehydrated Prunes6731.450.12NA0.320177NANANANANA7.341.5
Wheat FlourUnenriched All-purpose White Wheat Flour7221.940.310.0440.7801510.54NANANA5.3620.51.4
AvocadosRaw Avocados318294.20.253.320171.30.240.730.1213.33.971.27
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked4741.50.160.0180.7101228326.825.430.616.37.161.13
Raw Dried FigsFigs, dried, uncooked4941.850.2900.6801279545.449.20.1419.46.551.1
BlackberriesRaw Blackberries85.30.970.0280.190.370199.74.764.60.1410.52.761.05
Sweetened Dried BlueberriesBlueberries, dried, sweetened6294.960.40.322.260159134NANANA154.960.97
KiwanoHorned melon87.32.5NANANANA15NANANANANA3.530.95
Medjool DatesDates, medjool5500.3NANANANA14913263.5671.0513.33.60.87
Dried PlumsRaw Dried Plums4760.750.170.0340.087012775.724.650.60.3144.330.87
RowalRaw Rowal2203.970.49NANANA47.4280.992.22512.34.560.85
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.740.83
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.740.83
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.740.83
Dried Japanese PersimmonsPersimmons, japanese, dried5441.17NANANA0146NANANANA28.82.740.83
RaspberriesRaw Raspberries1031.30.0380.250.49023.78.774.663.70.4132.40.83
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked47810.03400.1501241062565.715.714.56.730.77
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried5580.99NANANA0144NA4136.317129.370.77
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked5201.250.0690.0040.290138123NANANA153.70.77
Dried Zante CurrantsCurrants, zante, dried5750.440.170.0240.069015312464.55908.736.80.73
PomegranatesRaw Pomegranates1652.320.2400.1603727NANANA7.943.30.69
Frozen RaspberriesRed Frozen Raspberries1111.60.130.0380.03025136.435.70.878.532.30.62
Sweetened Dried MangoMango, dried, sweetened6332.340.570.320.120156132NANANA4.764.860.6
Deglet Noor DatesDates, deglet noor5600.770.0640.0060.03201491263939.547.2164.860.58
DurianRaw or Frozen Durian29210.6NANANA053.8NANANANA7.542.90.56
Dried LitchisLitchis, dried5502.40.540.350.370140131NANANA9.137.540.56
Black CurrantsRaw European Black Currants1250.810.0670.140.21030.5NANANANANA2.780.54
Frozen BlackberriesBlackberries, frozen, unsweetened1270.850.030.160.3203121NANANA9.922.340.5
Lemon PeelRaw Lemon Peel930.60.0770.0520.13031.88.28NANANA212.980.5
Orange PeelRaw Orange Peel1920.40.0480.0220.058049.6NANANANA212.980.5
Red CurrantsRaw Red And White Currants1110.40.0340.0690.11027.414.676.41.28.532.780.46
GuavasRaw Common Guavas1351.90.540.220.57028.417.7NANANA10.75.060.46
Frozen BoysenberriesBoysenberries, frozen, unsweetened990.520.0180.0990.1902413.7NANANA10.52.20.44
Dried LongansLongans, dried5680.79NANANA0147NANANANANA9.720.44
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked4820.640.10.0320.150131113NANANA17.31.850.4
ApricotsRaw Apricots950.770.05400.1502218.31.874.711.63.972.780.4
Yellow PlantainsRaw Yellow Plantains2420.69000063.334.71717.20.363.372.580.38
Mamey SapoteRaw Mamey Sapote2460.910.340.160.022063.74015.2168.110.72.880.38
Cantaloupe MelonsRaw Cantaloupe Melons67.50.380.10.0910.06901615.63.73.068.631.81.670.36
Green PlantainsRaw Green Plantains3020.140.240.0120.05NA72.84.542.022.160.364.372.50.36
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened2040.320.010.060.1205243NANANA8.731.40.36
KumquatsRaw Kumquats1411.70.20.0930.25031.618.6NANANA133.730.34
NectarinesRaw Nectarines87.30.640.050.0040.2202115.72.73.19.663.372.10.34
Peaches, YellowRaw Yellow Peaches77.40.50.0380.0040.1701916.63.043.879.452.981.80.34
BlueberriesRaw Blueberries1130.650.0560.120.17028.819.89.869.70.224.761.470.32
CherimoyaRaw Cherimoya1491.350.460.320.05603525.512.511.81.35.953.10.32
BananasRaw Bananas1770.650.220.0540.091045.324.39.629.94.745.162.160.3
FigsRaw Figs1470.60.1200.2903832.3NANANA5.751.50.3
Green KiwifruitRaw Green Kiwifruit1211.030.0580.0830.49029188.638.160.35.952.260.28
StrawberriesRaw Strawberries63.50.60.030.130.18015.29.74.843.950.933.971.330.28
JackfruitRaw Jackfruit1891.270.390.160.030463818.2190.832.983.40.26
Bosc PearsRaw Bosc Pears1330.18NANANANA3220.3114.924.26.150.710.26
Macronutrients 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 macronutrients 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