Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA132312.3
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.67.27
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.46.04
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.75.96
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824165.04
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.74.16
OatsOats3896.91.20.112.42066.3NANANANA10.6173.97
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.33.63
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.73.46
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.33.33
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.63.28
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.63.12
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.33.1
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7143.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.62.96
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.62.87
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.42.78
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.52.77
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.65
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.82.63
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.22.6
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.232.45
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.4
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.2
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.17
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.92.13
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.542.13
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.52.02
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.31.93
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.11.82
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.931.73
MilletRaw Millet3784.20.720.122073NANANANA8.5111.68
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.61.67
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.51.65
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.431.63
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.361.56
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.81.33
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked3700.550.110.0080.19081.7NANANANA2.86.81.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched3600.580.160.0270.13079.3NANANANA1.46.61.16
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.61.16
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked3580.520.140.0240.11079NANANANA2.86.51.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.51.1
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.131.1
RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.131.1
Enriched SemolinaSemolina, enriched3601.050.150.0370.39073NANANANA3.912.71.05
SemolinaSemolina, unenriched3601.050.150.0370.39073NANANANA3.912.71.05
Rice FlourUnenriched White Rice Flour3661.420.390.0670.310800.12NANANA2.45.950.8
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked3251.030.110.0120.49083NANANANANA4.90.78
PrunesRaw Dehydrated Prunes3390.730.059NA0.16089NANANANANA3.70.75
Wheat FlourUnenriched All-purpose White Wheat Flour3640.980.160.0220.39076.30.27NANANA2.710.30.7
AvocadosRaw Avocados16014.72.130.131.6708.530.660.120.370.066.720.64
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked2390.760.0820.0090.36061.341.713.51315.48.23.60.57
Raw Dried FigsFigs, dried, uncooked2490.930.1400.350644823250.079.83.30.55
BlackberriesRaw Blackberries430.490.0140.0940.1909.64.882.42.30.075.31.40.53
Sweetened Dried BlueberriesBlueberries, dried, sweetened3172.50.20.161.1408067.5NANANA7.52.50.49
KiwanoHorned melon441.26NANANANA7.56NANANANANA1.780.48
Medjool DatesDates, medjool2770.15NANANANA7566.53233.70.536.71.80.44
Dried PlumsRaw Dried Plums2400.380.0880.0170.0440643812.425.50.157.12.180.44
RowalRaw Rowal11120.25NANANA24140.51.112.56.22.30.43
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.42
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.42
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.42
Dried Japanese PersimmonsPersimmons, japanese, dried2740.59NANANA073.4NANANANA14.51.380.42
RaspberriesRaw Raspberries520.650.0190.130.250124.42.351.860.26.51.20.42
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked2410.510.01700.074062.653.412.5337.97.33.40.39
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried2810.5NANANA072.5NA20.618.38.6364.70.39
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked2620.630.0350.0020.15069.762.2NANANA7.51.870.39
Dried Zante CurrantsCurrants, zante, dried2900.220.0850.0120.03507762.332.53004.43.430.37
PomegranatesRaw Pomegranates831.170.1200.079018.713.7NANANA41.670.35
Frozen RaspberriesRed Frozen Raspberries560.810.0640.0190.015012.66.543.242.870.444.31.150.31
Sweetened Dried MangoMango, dried, sweetened3191.180.290.160.061078.666.3NANANA2.42.450.3
Deglet Noor DatesDates, deglet noor2820.390.0320.0030.01607563.419.6202482.450.29
DurianRaw or Frozen Durian1475.33NANANA027NANANANA3.81.470.28
Dried LitchisLitchis, dried2771.20.270.180.18070.766NANANA4.63.80.28
Black CurrantsRaw European Black Currants630.410.0340.0720.11015.4NANANANANA1.40.27
Frozen BlackberriesBlackberries, frozen, unsweetened640.430.0150.0820.16015.710.7NANANA51.180.25
Lemon PeelRaw Lemon Peel470.30.0390.0260.0630164.17NANANA10.61.50.25
Orange PeelRaw Orange Peel970.20.0240.0110.029025NANANANA10.61.50.25
Red CurrantsRaw Red And White Currants560.20.0170.0350.0530147.373.533.220.614.31.40.23
GuavasRaw Common Guavas680.950.270.110.29014.38.9NANANA5.42.550.23
Frozen BoysenberriesBoysenberries, frozen, unsweetened500.260.0090.050.0980126.9NANANA5.31.10.22
Dried LongansLongans, dried2860.4NANANA074NANANANANA4.90.22
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked2430.320.0520.0160.07706657NANANA8.70.930.2
ApricotsRaw Apricots480.390.02700.0770119.240.942.375.8721.40.2
Yellow PlantainsRaw Yellow Plantains1220.3500003217.58.648.70.181.71.30.19
Mamey SapoteRaw Mamey Sapote1240.460.170.0820.011032207.6684.15.41.450.19
Cantaloupe MelonsRaw Cantaloupe Melons340.190.0510.0460.03508.167.861.871.544.350.90.840.18
Green PlantainsRaw Green Plantains1520.070.120.0060.025NA36.72.31.021.10.182.21.250.18
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened1030.160.0050.030.05902621.8NANANA4.40.70.18
KumquatsRaw Kumquats710.860.10.0470.120169.36NANANA6.51.880.17
NectarinesRaw Nectarines440.320.0250.0020.11010.67.91.371.574.871.71.060.17
Peaches, YellowRaw Yellow Peaches390.250.0190.0020.08409.548.41.531.954.761.50.910.17
BlueberriesRaw Blueberries570.330.0280.0580.088014.59.964.974.880.112.40.740.16
CherimoyaRaw Cherimoya750.680.230.160.028017.7136.35.930.6631.570.16
BananasRaw Bananas890.330.110.0270.04602312.24.8552.42.61.10.15
FigsRaw Figs740.30.0600.1401916.3NANANA2.90.750.15
Green KiwifruitRaw Green Kiwifruit610.520.0290.0420.25014.794.354.10.1531.140.14
StrawberriesRaw Strawberries320.30.0150.0650.0907.684.92.4420.4720.670.14
JackfruitRaw Jackfruit950.640.20.0790.015023.3199.29.50.421.51.720.13
Bosc PearsRaw Bosc Pears670.09NANANANA1610.25.642.482.13.10.360.13
Macronutrients 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 macronutrients 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