Wheat GermCrude Wheat Germ02.60.699.463.141.8NA390000NANA17
Wheat BranCrude Wheat Bran01.21.3431.45.053NA1830003.454.417
Rice BranCrude Rice Bran04.360.4553.811.76.44NA1000007.839.56
Wild RiceRaw Wild Rice1.40.160.379.431.50.55NA1330001.152.668.35
Dark Rye FlourRye flour, dark1.540.490.396.572.250.68NA50.80004.29.087.75
White Canned HominyHominy, canned, white00.0210.0420.231.070.035NA6.9402.100.351.47.3
Yellow Canned HominyHominy, canned, yellowNA0.0210.0420.231.070.035NA6.94000NANA7.3
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained8681.160.415.86NA0.57NA65.8044601.9706.97
Cooked KamutCooked Khorasan WheatNA0.360.118.73NA0.27NA41.70NANA0.91NA6.97
Lemon juice from concentrate, bottled, REAL LEMONLemon juice from concentrate, bottled, REAL LEMON590.590.55.32.651.1NA324NA488NA6.762.946.76
Cooked Wild RiceWild rice, cooked00.260.436.370.760.67NA1290001.22.486.63
Cooked Oat BranOat bran, cooked020.431.82.70.31NA75000NANA6.63
Oat BranRaw Oat Bran02.380.451.93.030.34NA1060002.056.56.32
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.62306.16
Durum WheatWheat, durum00.620.189.941.380.62NA63.4000NANA6.14
Frozen Wild BlueberriesBlueberries, wild, frozen26.30.260.0615.35NA0.18NANA01502.3NA5.88
Lemon juice from concentrateLemon juice from concentrate, canned or bottled590.620.55.32.351.1NA265042106.762.945.6
Cooked TeffTeff, cooked00.910.164.5NA0.48NA890NANANANA5.5
KiwanoHorned melon79.50.280.176.422.080.72NA34NA60.2NANANA5.45
Canned Blackberry JuiceBlackberry juice, canned790.160.245.87NA0.28NA13201490122005.4
TriticaleTriticale00.620.22.131.960.21NA1090001.34NA5.13
OatsOats00.980.181.241.740.152872000NANA5.1
Soft White WheatWheat, soft white00.60.1671.250.56NA60.30001.52.85.1
TeffRaw Teff00.530.374.61.30.66NANANANANA0.112.64.95
Cooked SpeltSpelt, cooked00.410.1210NA0.31NA5100NA1.02NA4.92
Hard white WheatWheat, hard white00.570.166.41.40.54NA55.60001.482.784.87
Raw SpeltUncooked Spelt00.540.17101.60.3415.466.600NA1.175.334.85
Buckwheat FlourWhole-groat Buckwheat Flour00.620.289.180.660.8722.580.60000.4810.44.66
Cooked QuinoaQuinoa, cooked00.450.461.7NA0.51NA1750002.6304.54
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.520.3310.50.90.31NA70.50000.7724.5
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.450.288.051.520.29NA42NA000.82.864.46
Hard Red Spring WheatWheat, hard red spring00.770.178.681.420.51NA65.30001.532.94.22
Whole Wheat PastaDry Whole-Wheat PastaNA0.580.3112.31.240.4NA980NA00.6524.2
Raw QuinoaQuinoa, uncooked1.360.490.432.071.050.66NA2500NA03.304.2
Wheat SproutsSprouted Wheat00.570.397.82.40.67NA9606.570NANA4.17
Cooked Spinach SpaghettiSpaghetti, spinach, cooked30.80.370.45.90.70.37NA46000NANA4.15
RaspberriesRaw Raspberries19.20.310.375.753.160.5333202025208.37754.04
Oat FlourPartially Debranned Oat Flour00.860.151.820.250.15NA39.60000.873.963.96
RyeRye grain1.480.470.376.32.160.43NA56.20001.268.733.92
Hulled BarleyBarley, hulled1.40.910.46.50.40.45NA270000.813.13.9
Raw AmaranthUncooked Amaranth Grain00.160.271.241.970.8NA11105.6601.603.87
Cooked MilletMillet, cooked00.450.345.60.720.45NA800000.0841.263.82
Whole Wheat FlourWhole-grain Wheat Flour00.740.247.30.890.6NA64.70001.042.83.82
Spinach Spaghetti Dry Spinach Spaghetti 310.50.266.11.630.43NA64.50000.992043.7
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.490.329.080.720.31NA63NANANA0.31NA3.52
BuckwheatBuckwheat00.150.6210.21.80.312743.7000NANA3.5
Roasted BuckwheatRoasted Buckwheat Groats00.320.397.421.780.51NA60.7000NANA3.5
Corn BranCrude Corn Bran8.930.0220.226.11.40.34NA8.930000.940.673.5
Millet FlourMillet flourNA0.540.0967.881.660.49NA55NA0NA0.141.053.44
Boiled BulgurCooked Bulgur00.340.176.022.070.5NA1080000.0633.43
Brown Rice FlourRice flour, brownNA0.610.118.732.21NA220000.83NA3.37
Pearled BarleyCooked Pearled Barley00.340.258.40.550.47NA650000.0413.253.33
Boiled BuckwheatCooked Buckwheat Groats00.220.215.11.950.42NA760000.4910.33.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.510.27111.10.39NA81.5NANANA0.231.243.3
Medium Rye flourRye flour, medium00.410.162.470.70.38NA48.70002.058.453.1
Frozen LoganberriesLoganberries, frozen180.450.317.642.20.59NA236013907.9713.1
CornYellow Corn Grain 150.530.284.970.580.85NA260000.670.413.03
Raw Pearled BarleyBarley, pearled, raw1.420.270.166.540.40.37NA32.70000.0283.133.03
Raspberry Juice ConcentrateRaspberry juice concentrate00.570.778.86.10.57NA20.4NA86NA0.14NA2.9
Long-grain Brown RiceRaw Long-grain Brown Rice00.740.138.851.440.656.831.30000.820.822.9
Barley flourBarley flour or meal00.540.179.10.210.5712.511.60000.833.22.9
Cooked Long-grain Brown RiceRice, brown, long-grain, cooked00.720.2810.41.540.5NA36.60000.690.812.9
Barley Malt flourBarley malt flour1.40.430.437.80.80.91NA52.600.8300.793.052.85
BulgurDry Bulgur00.340.177.481.520.5NA39.50000.0882.782.82
Raspberries PureeRaspberries Puree with Seeds45.50.730.824.22.80.34NA273NA133NA7NA2.8
Brown RiceRaw Medium-grain Brown Rice00.570.0595.952.060.7NA27.6000NANA2.8
Frozen RaspberriesRed Frozen Raspberries35.70.790.896.033.60.55NA250015706.7NA2.77
Cooked Brown RiceCooked Medium-grain Brown Rice00.460.0545.941.750.67NA18000NANA2.77
Lemon PeelRaw Lemon Peel320.640.854.263.41.83NA1380137202.6602.66
Cantaloupe MelonsRaw Cantaloupe Melons24850.60.2810.81.541.06NA309054000.7436.82.65
Frozen Melon BallsMelon balls, frozen13482.50.339.72.471.6NA3940940NANA2.58
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.710.194.781.40.36NA89.3000NANA2.54
SorghumSorghum Grain00.50.155.60.560.67NA30.40000.76NA2.54
CornmealWhole-grain Yellow Cornmeal150.530.2850.590.42NA34.50000.580.412.5
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry12.60.320.123.40.680.29NA3500NANANA2.5
Cooked Corn PastaCooked Corn Gluten-free Pasta120.210.0912.20.510.23NA2400NANANA2.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour15.20.340.112.630.910.51NA34.60000.580.422.4
Cooked Guava SauceGuava sauce, cooked1940.360.185.83NA1.25NA69.40203307.6426.42.36
Whole Sorghum FlourWhole-grain Sorghum Flour00.460.0856.260.750.45NA35NA1.1NA0.78.92.27
Chinese restaurant steamed white RiceRice, white, steamed, Chinese restaurantNA0.0530.051.87NA0.073NA16.6NANANANANA2.25
MilletRaw Millet00.560.386.241.120.51151120000.0661.22.22
Frozen BoysenberriesBoysenberries, frozen, unsweetened300.530.377.672.50.56NA63003108.7782.2
Seedless Raspberries PureeRaspberries, puree, seedless24.41.11.25.983.80.73NA354NA78NA18.8NA2.2
StrawberriesRaw Strawberries15.60.380.346.031.950.732.97375091904.5334.42.2
Peaches, YellowRaw Yellow Peaches2050.310.410.31.960.32NA51.3084.609.3633.32.18
Acerola JuiceRaw Acerola Juice5430.431.38.74.460.087NA304034783NA3.930.42.17
Black CurrantsRaw European Black Currants950.40.42.43.160.52NANA01437NA7.94NA2.14
Cooked Glutinous White RiceRice, white, glutinous, unenriched, cooked00.10.0671.51.10.13NA5.150000.2102.1
PomegranatesRaw Pomegranates00.40.321.772.270.45NA229061.403.6992.1
ApricotsRaw Apricots10000.310.426.252.50.56NA94010409.2734.42.1
Red CurrantsRaw Red And White Currants180.360.450.890.570.63NA71.4036600.89982.05
AvocadosRaw Avocados220.210.415.434.340.8NA253031.306.4765.62
Prepared instant Long-grain White Rice, enrichedRice, white, long-grain, precooked or instant, enriched, prepared00.30.03270.230.2NA2820000.0401.98
Tangerines, (mandarin oranges), canned, light syrup packTangerines, (mandarin oranges), canned, light syrup pack3440.430.363.651.020.34NA41016200.8201.97
Frozen BlackberriesBlackberries, frozen, unsweetened470.230.369.431.180.48NA266024.209.141551.95
RowalRaw Rowal85.6NANANANANANANANA116NANANA1.94
CarambolaRaw StarFruit48.40.230.265.96.30.27NA194055502.401.94
NectarinesRaw Nectarines1930.390.3112.82.10.28NA57061.408.75251.93
Dry PastaDry Unenriched Pasta00.120.0812.30.580.19NA24.30000.150.131.9
Cooked Regular Long-grain White Rice enrichedRice, white, long-grain, regular, enriched, cooked00.630.055.681.50.36NA2230000.1501.9
Vitamins in Top 100 Fruits & Cereals with the highest Zinc content per 500 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 500 calories.
Top 5 fruits & cereals with most amount of zinc per 500 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour