Wheat GermCrude Wheat Germ01.90.56.82.261.3NA281000NANA12.3
Wheat BranCrude Wheat Bran00.520.5813.62.181.3NA790001.51.97.27
Rice BranCrude Rice Bran02.750.28347.44.07NA630004.91.96.04
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.95.96
Dark Rye FlourRye flour, dark10.320.254.271.460.44NA330002.735.95.04
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA4.16
OatsOats00.760.140.961.350.122256000NANA3.97
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.93.63
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.93.46
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.93.33
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.63.28
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3273.12
Oat BranRaw Oat Bran01.170.220.931.50.17NA5200013.23.1
Raw QuinoaQuinoa, uncooked10.360.321.520.770.49NA1840NA02.4403.1
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.92.96
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.202.87
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.92.78
Hulled BarleyBarley, hulled10.650.294.60.280.32NA190000.572.22.77
RyeRye grain10.320.254.271.460.29NA380000.855.92.65
Millet FlourMillet flourNA0.410.07361.270.37NA42NA0NA0.110.82.63
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.92.6
Brown Rice FlourRice flour, brownNA0.440.086.341.60.74NA160000.6NA2.45
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA2.4
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.2
Medium Rye flourRye flour, medium00.290.111.730.490.27NA340001.435.92.17
Raw Pearled BarleyBarley, pearled, raw10.190.114.60.280.26NA230000.022.22.13
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.62.13
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA2.02
BulgurDry Bulgur00.230.125.11.040.34NA270000.061.91.93
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.31.82
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.31.73
MilletRaw Millet00.420.294.70.850.3811.4850000.050.91.68
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA1.67
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA1.65
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.41.63
Corn BranCrude Corn Bran40.010.12.740.640.15NA40000.420.31.56
Light Rye FlourRye flour, light00.330.090.80.670.23NA230000.835.91.33
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.180.0552.150.820.11NA7000NANA1.2
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.580.0485.11.340.15NA2310000.11NA1.16
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.070.0481.61.340.15NA9000NANA1.16
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.570.0484.11.30.17NA231000NANA1.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.070.0481.61.30.17NA6000NANA1.1
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.580.0494.210.16NA2310000.110.11.1
RiceRaw Regular Long-grain White Rice00.070.0491.610.16080000.110.11.1
Enriched SemolinaSemolina, enriched00.810.5760.580.1NA1830000.26NA1.05
SemolinaSemolina, unenriched00.280.083.30.580.1NA72000NANA1.05
Rice FlourUnenriched White Rice Flour00.140.0212.60.820.44NA40000.1100.8
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked710.0390.114.830.520.16NA7010.60NANA0.78
PrunesRaw Dehydrated Prunes880.120.1730.420.75NA2000NANA0.75
Wheat FlourUnenriched All-purpose White Wheat Flour00.120.041.250.440.044NA260000.060.30.7
AvocadosRaw Avocados70.0670.131.741.40.26NA8101002.07210.64
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked1080.0020.214.380.560.067NA004.800.1915.70.57
Raw Dried FigsFigs, dried, uncooked00.0850.0820.620.430.11NA901.200.3515.60.55
BlackberriesRaw Blackberries110.020.0260.650.280.03NA2502101.17200.53
Sweetened Dried BlueberriesBlueberries, dried, sweetened70.0920.131.15NA0.15NA1202402.3559.40.49
KiwanoHorned melon70.0250.0150.570.180.063NA3NA5.3NANANA0.48
Medjool DatesDates, medjool70.050.061.60.810.25NA15NA00NA2.70.44
Dried PlumsRaw Dried Plums390.0510.191.90.420.21NA400.600.4359.50.44
RowalRaw Rowal19NANANANANANANANA26NANANA0.43
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.42
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.42
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.42
Dried Japanese PersimmonsPersimmons, japanese, dried38NA0.0290.18NANANANA000NANA0.42
RaspberriesRaw Raspberries20.0320.0380.60.330.0553.432102600.877.80.42
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked1800.0150.0742.60.520.14NA100104.333.10.39
Dried Fresh Chinese JujubeJujube, Chinese, fresh, driedNA0.0470.053NANANANANA0218NANANA0.39
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked00.0080.151.370.150.072NA00700.0620.40.39
Dried Zante CurrantsCurrants, zante, dried40.160.141.6NA0.3NA1004.700.113.30.37
PomegranatesRaw Pomegranates00.0670.0530.290.380.075NA3801000.616.40.35
Frozen RaspberriesRed Frozen Raspberries40.0890.10.680.40.062NA28017.600.75NA0.31
Sweetened Dried MangoMango, dried, sweetened670.0620.0852NA0.33NA68042.304130.3
Deglet Noor DatesDates, deglet noor00.0520.0661.270.590.17NA1900.400.052.70.29
DurianRaw or Frozen Durian20.370.21.070.230.32NA36019.7NANANA0.28
Dried LitchisLitchis, dried00.010.573.1NA0.09NA12018300.311.60.28
Black CurrantsRaw European Black Currants120.050.050.30.40.066NANA0181NA1NA0.27
Frozen BlackberriesBlackberries, frozen, unsweetened60.0290.0461.20.150.061NA3403.101.17200.25
Lemon PeelRaw Lemon Peel30.060.080.40.320.17NA13012900.2500.25
Orange PeelRaw Orange Peel210.120.090.90.490.18NA300136NA0.25NA0.25
Red CurrantsRaw Red And White Currants20.040.050.10.0640.07NA804100.1110.23
GuavasRaw Common Guavas310.0670.041.10.450.11NA49022800.732.60.23
Frozen BoysenberriesBoysenberries, frozen, unsweetened30.0530.0370.770.250.056NA6303.100.877.80.22
Dried LongansLongans, driedNA0.040.51NANANANA028NANANA0.22
Raw Sulfured Dried ApplesApples, dried, sulfured, uncooked000.160.930.250.13NA003.900.5330.2
ApricotsRaw Apricots960.030.040.60.240.054NA901000.893.30.2
Yellow PlantainsRaw Yellow Plantains560.0620.0760.670.30.24NA22018.400290.19
Mamey SapoteRaw Mamey Sapote70.0130.121.430.40.72NA7023NA2.1NA0.19
Cantaloupe MelonsRaw Cantaloupe Melons1690.0410.0190.730.110.072NA21036.700.052.50.18
Green PlantainsRaw Green PlantainsNA0.10.10.550.530.07NA28NA20NANANA0.18
Sweetened Red Frozen RaspberriesRaspberries, frozen, red, sweetened30.0190.0450.230.150.034NA26016.500.726.50.18
KumquatsRaw Kumquats150.0370.090.430.210.036NA1704400.1500.17
NectarinesRaw Nectarines170.0340.0271.130.190.025NA505.400.772.20.17
Peaches, YellowRaw Yellow Peaches160.0240.0310.810.150.025NA406.600.732.60.17
BlueberriesRaw Blueberries30.0370.0410.420.120.0520.3609.700.5719.30.16
CherimoyaRaw Cherimoya00.10.130.640.350.26NA23012.6NA0.27NA0.16
BananasRaw Bananas30.0310.0730.670.330.3702008.700.10.50.15
FigsRaw Figs70.060.050.40.30.11NA60200.114.70.15
Green KiwifruitRaw Green Kiwifruit40.0270.0250.340.180.063NA2509301.4640.30.14
StrawberriesRaw Strawberries10.0240.0220.390.130.0470.1924058.800.292.20.14
JackfruitRaw Jackfruit50.110.0550.920.240.33NA24013.7NA0.34NA0.13
Bosc PearsRaw Bosc Pears10.0120.0230.150.0570.021NA7NA2.8NA0.125.20.13
Vitamins 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 vitamins 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