Wheat GermCrude Wheat Germ01.570.425.681.91.1NA234000NANA10.2
Wheat BranCrude Wheat Bran00.730.8193.031.8NA1100002.072.6410
Rice BranCrude Rice Bran02.60.2732.373.86NA600004.671.85.73
Wild RiceRaw Wild Rice0.840.0970.225.660.90.33NA800000.691.65
Dark Rye FlourRye flour, dark0.920.290.233.941.350.41NA30.50002.525.454.65
White Canned HominyHominy, canned, white00.0130.0250.140.640.021NA4.1701.2500.210.834.38
Yellow Canned HominyHominy, canned, yellowNA0.0130.0250.140.640.021NA4.17000NANA4.38
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained5210.690.243.5NA0.34NA39.5026801.204.2
Cooked KamutCooked Khorasan WheatNA0.220.0685.24NA0.16NA250NANA0.55NA4.2
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON35.30.350.33.181.60.65NA194NA293NA4.061.764.06
Cooked Wild RiceWild rice, cooked00.150.263.820.460.4NA77.20000.711.54
Cooked Oat BranOat bran, cooked01.20.261.081.630.19NA45000NANA3.98
Oat BranRaw Oat Bran01.430.271.141.80.2NA63.40001.233.93.8
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.161383.7
Durum WheatWheat, durum00.370.115.960.830.37NA38000NANA3.7
Frozen Wild BlueberriesBlueberries, wild, frozen15.80.160.0373.2NA0.11NANA08.9501.37NA3.53
Lemon juice from concentrateLemon juice from concentrate, canned or bottled35.30.370.33.181.40.65NA159025204.061.763.35
Cooked TeffTeff, cooked00.540.0982.7NA0.29NA53.50NANANANA3.3
KiwanoHorned melon47.70.170.13.851.250.43NA20.5NA36NANANA3.27
Canned Blackberry JuiceBlackberry juice, canned47.40.0950.143.52NA0.17NA79089.207.11203.24
TriticaleTriticale00.370.121.281.180.12NA650000.8NA3.1
OatsOats00.590.110.741.040.0921743000NANA3.06
Soft White WheatWheat, soft white00.360.0944.20.750.33NA360000.891.683.05
TeffRaw Teff00.320.222.750.770.39NANANANANA0.0651.552.97
Cooked SpeltSpelt, cooked00.240.0716.07NA0.19NA30.700NA0.61NA2.95
Hard white WheatWheat, hard white00.340.0953.840.840.32NA33.30000.891.672.92
Raw SpeltUncooked Spelt00.320.16.070.950.29.234000NA0.73.22.9
Buckwheat FlourWhole-groat Buckwheat Flour00.370.175.50.390.5213.548.40000.296.272.8
Cooked QuinoaQuinoa, cooked00.270.281.03NA0.31NA1050001.5802.73
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.30.540.19NA42.30000.461.22.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.270.174.830.910.17NA25.3NA000.481.72.67
Hard Red Spring WheatWheat, hard red spring00.460.15.20.850.31NA39.20000.921.732.53
Whole Wheat PastaDry Whole-Wheat PastaNA0.350.197.40.740.24NA590NA00.391.22.53
Raw QuinoaQuinoa, uncooked0.820.290.261.240.630.4NA1500NA0202.53
Wheat SproutsSprouted Wheat00.340.234.681.430.4NA57.603.940NANA2.5
Cooked Spinach SpaghettiSpaghetti, spinach, cooked18.50.220.243.530.420.22NA27.7000NANA2.5
RaspberriesRaw Raspberries11.50.180.223.451.90.3219.8121015105452.42
Oat FlourPartially Debranned Oat Flour00.510.0931.10.150.093NA23.80000.522.382.38
RyeRye grain0.890.280.223.81.30.26NA33.70000.755.242.35
Hulled BarleyBarley, hulled0.850.550.243.90.240.27NA160000.481.862.35
Raw AmaranthUncooked Amaranth Grain00.0940.160.751.20.48NA66.303.400.9602.32
Cooked MilletMillet, cooked00.270.213.350.430.27NA480000.050.762.3
Whole Wheat FlourWhole-grain Wheat Flour00.440.154.370.530.36NA390000.631.682.3
Spinach Spaghetti Dry Spinach Spaghetti 18.50.30.163.670.980.26NA38.70000.61222.23
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.30.195.450.430.18NA37.7NANANA0.19NA2.1
BuckwheatBuckwheat00.0880.376.141.080.1816.326.2000NANA2.1
Roasted BuckwheatRoasted Buckwheat Groats00.190.234.451.070.31NA36.4000NANA2.1
Corn BranCrude Corn Bran5.360.0130.133.660.850.2NA5.360000.560.42.1
Millet FlourMillet flourNA0.320.0574.7310.29NA33NA0NA0.0860.632.07
Boiled BulgurCooked Bulgur00.210.13.61.240.3NA650000.0361.82.06
Brown Rice FlourRice flour, brownNA0.370.0665.241.30.61NA13.20000.5NA2.02
Pearled BarleyCooked Pearled Barley00.20.155.030.330.28NA390000.0241.952
Boiled BuckwheatCooked Buckwheat Groats00.130.133.071.170.25NA45.70000.296.22
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.310.166.60.660.23NA49NANANA0.140.752
Medium Rye flourRye flour, medium00.250.0981.50.420.23NA29.20001.235.071.87
Frozen LoganberriesLoganberries, frozen110.270.194.61.330.35NA142083.504.7542.51.85
CornYellow Corn Grain 9.040.320.1730.350.51NA15.60000.40.251.8
Raw Pearled BarleyBarley, pearled, raw0.850.160.0973.920.240.22NA19.60000.0171.881.8
Raspberry Juice ConcentrateRaspberry juice concentrate00.340.465.33.670.34NA12.2NA51.7NA0.081NA1.75
Long-grain Brown RiceRaw Long-grain Brown Rice00.440.0785.30.870.394.08190000.490.491.74
Barley flourBarley flour or meal00.320.0995.450.130.347.56.960000.51.91.74
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.430.176.250.930.3NA220000.410.491.73
Barley Malt flourBarley malt flour0.830.260.264.70.480.54NA31.600.500.471.831.7
BulgurDry Bulgur00.20.14.50.910.3NA23.70000.0531.671.7
Raspberries PureeRaspberries Puree with Seeds27.30.440.492.51.70.2NA164NA79.6NA4.2NA1.7
Brown RiceRaw Medium-grain Brown Rice00.340.0363.571.230.42NA16.6000NANA1.67
Frozen RaspberriesRed Frozen Raspberries21.40.480.543.62.150.33NA15009404NA1.66
Cooked Brown RiceCooked Medium-grain Brown Rice00.270.0323.561.050.4NA10.7000NANA1.66
Lemon PeelRaw Lemon Peel190.380.512.552.041.1NA83082301.601.6
Cantaloupe MelonsRaw Cantaloupe Melons14910.360.176.480.930.64NA185032400.44221.6
Frozen Melon BallsMelon balls, frozen8091.50.25.81.50.96NA236056.40NANA1.55
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.430.122.870.850.21NA53.6000NANA1.53
SorghumSorghum Grain00.30.0883.360.330.4NA18.20000.46NA1.52
CornmealWhole-grain Yellow Cornmeal9.10.320.1730.350.25NA20.70000.350.251.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.560.190.0732.040.410.17NA2100NANANA1.5
Cooked Corn PastaCooked Corn Gluten-free Pasta7.140.130.0551.320.30.14NA14.300NANANA1.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.140.20.0661.580.550.31NA20.80000.350.251.44
Cooked Guava SauceGuava sauce, cooked1170.220.113.5NA0.75NA41.70122004.6161.4
Whole Sorghum FlourWhole-grain Sorghum Flour00.270.0513.760.450.27NA21NA0.67NA0.425.351.36
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0320.031.12NA0.044NA9.93NANANANANA1.35
MilletRaw Millet00.330.233.750.670.39.0567.50000.040.711.33
Frozen BoysenberriesBoysenberries, frozen, unsweetened180.320.224.61.50.34NA378018.605.246.81.32
Seedless Raspberries PureeRaspberries, puree, seedless14.60.660.733.62.270.44NA212NA47NA11.3NA1.3
StrawberriesRaw Strawberries9.380.230.213.61.170.441.8225055102.720.61.3
Peaches, YellowRaw Yellow Peaches1230.180.246.21.180.19NA30.8050.805.6201.3
Acerola JuiceRaw Acerola Juice3260.260.785.22.670.052NA183020870NA2.3518.31.3
Black CurrantsRaw European Black Currants570.240.241.431.90.31NANA0862NA4.76NA1.3
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.0620.040.90.660.08NA3.10000.1201.27
PomegranatesRaw Pomegranates00.240.191.061.360.27NA13703702.1759.31.27
ApricotsRaw Apricots6000.190.253.751.50.34NA56.3062.505.5620.61.25
Red CurrantsRaw Red And White Currants10.70.210.270.540.340.38NA43022000.54591.23
AvocadosRaw Avocados130.130.243.262.60.48NA152018.803.939.41.2
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.180.0194.20.140.12NA1690000.02401.2
Tangerines, (mandarin oranges), canned, light syrup packTangerines, (mandarin oranges), canned, light syrup pack2070.260.222.20.610.21NA24.609700.4901.2
Frozen BlackberriesBlackberries, frozen, unsweetened280.140.225.660.710.29NA159014.505.5931.17
RowalRaw Rowal51.4NANANANANANANANA69.7NANANA1.16
CarambolaRaw StarFruit290.140.153.553.80.16NA116033301.4501.16
NectarinesRaw Nectarines1160.230.187.671.260.17NA3403705.25151.16
Dry PastaDry Unenriched Pasta00.0730.0491.370.350.11NA14.60000.0890.0811.14
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.380.033.40.90.21NA1340000.09201.13
Vitamins in Top 100 Fruits & Cereals with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of vitamins in all fruits & cereals , sorted by most amount of Zinc per 300 calories.
Top 5 fruits & cereals with most amount of zinc per 300 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour