Wheat GermCrude Wheat Germ00.520.141.90.630.36NA78000NANA3.4
Wheat BranCrude Wheat Bran00.240.276.310.6NA36.60000.690.883.37
Rice BranCrude Rice Bran00.870.0910.82.341.3NA200001.560.61.9
Wild RiceRaw Wild Rice0.280.0320.0731.90.30.11NA26.60000.230.531.67
Dark Rye FlourRye flour, dark0.310.0970.0771.30.450.14NA100000.841.81.55
Oat BranRaw Oat Bran00.480.0890.380.610.067NA210000.411.31.26
BlackberriesRaw Blackberries25.60.0470.061.50.640.07NA5804902.72461.23
Durum WheatWheat, durum00.120.03620.280.12NA12.7000NANA1.23
KiwanoHorned melon160.0570.0341.30.420.14NA6.8NA12NANANA1.1
OatsOats00.20.0360.250.350.0315.6314.4000NANA1.02
Soft White WheatWheat, soft white00.120.0311.40.250.11NA120000.30.561
TeffRaw Teff00.110.0740.920.260.13NANANANANA0.0220.520.99
Hard white WheatWheat, hard white00.110.0321.30.280.11NA110000.30.560.97
Raw SpeltUncooked Spelt00.110.0332.020.320.0683.0813.300NA0.231.070.97
Buckwheat FlourWhole-groat Buckwheat Flour00.120.0571.840.130.174.5160000.0962.10.93
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.0890.0571.60.30.058NA8.43NA000.160.570.89
Hard Red Spring WheatWheat, hard red spring00.150.0331.740.280.1NA130000.310.580.84
Raw QuinoaQuinoa, uncooked0.270.0980.0860.410.210.13NA500NA00.6600.84
Wheat SproutsSprouted Wheat00.110.0781.560.480.13NA1901.30NANA0.83
RaspberriesRaw Raspberries3.850.0620.0731.150.630.116.640.4050.401.67150.81
RyeRye grain0.30.0930.0741.260.430.087NA11.20000.251.750.78
Hulled BarleyBarley, hulled0.280.180.0811.30.080.09NA5.370000.160.620.78
Raw AmaranthUncooked Amaranth Grain00.0310.0540.250.390.16NA2201.1300.3200.77
Whole Wheat FlourWhole-grain Wheat Flour00.150.0491.460.180.12NA130000.210.560.76
BuckwheatBuckwheat00.0290.122.050.360.0615.428.75000NANA0.7
Corn BranCrude Corn Bran1.80.0040.0451.220.280.068NA1.80000.190.130.7
Millet FlourMillet flourNA0.110.0191.580.330.097NA11NA0NA0.0290.210.69
Brown Rice FlourRice flour, brownNA0.120.0221.750.440.2NA4.40000.17NA0.67
Medium Rye flourRye flour, medium00.0820.0330.490.140.077NA9.740000.411.70.62
CornYellow Corn Grain 30.110.0550.990.120.17NA5.20000.130.0820.61
Raw Pearled BarleyBarley, pearled, raw0.280.0540.0321.30.080.074NA6.530000.0060.630.61
Long-grain Brown RiceRaw Long-grain Brown Rice00.150.0261.770.290.131.366.270000.160.160.58
BulgurDry Bulgur00.0680.0341.50.30.1NA7.90000.0180.560.56
Brown RiceRaw Medium-grain Brown Rice00.110.0121.20.410.14NA5.52000NANA0.56
Frozen RaspberriesRed Frozen Raspberries7.140.160.181.20.720.11NA50031.401.34NA0.55
Lemon PeelRaw Lemon Peel6.40.130.170.850.680.37NA27.7027400.5300.53
Cantaloupe MelonsRaw Cantaloupe Melons4970.120.0562.160.310.21NA61.8010800.157.350.53
SorghumSorghum Grain00.10.0291.120.110.13NA6.080000.15NA0.51
CornmealWhole-grain Yellow Cornmeal3.040.110.05610.120.084NA6.90000.120.0830.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3.050.0680.0220.530.180.1NA6.930000.120.0830.48
Whole Sorghum FlourWhole-grain Sorghum Flour00.0920.0171.250.150.091NA6.96NA0.22NA0.141.80.45
MilletRaw Millet00.110.0771.250.220.1322.50000.0130.240.44
Frozen BoysenberriesBoysenberries, frozen, unsweetened60.110.0741.530.50.11NA12606.201.7415.60.44
StrawberriesRaw Strawberries3.130.0750.0691.20.390.150.5975018400.916.880.44
Peaches, YellowRaw Yellow Peaches410.0620.0792.070.390.064NA10.301701.876.670.44
Acerola JuiceRaw Acerola Juice1090.0870.261.740.890.017NA6106957NA0.786.10.43
Black CurrantsRaw European Black Currants190.0790.0790.480.630.1NANA0287NA1.6NA0.43
PomegranatesRaw Pomegranates00.0810.0640.350.450.09NA45.8012.300.7219.80.42
ApricotsRaw Apricots2000.0630.0831.250.50.11NA18.802101.856.880.42
Red CurrantsRaw Red And White Currants3.570.0710.0890.180.110.13NA14.3073.200.1819.60.41
AvocadosRaw Avocados4.380.0420.0811.10.870.16NA50.606.2501.3130.4
Frozen BlackberriesBlackberries, frozen, unsweetened9.380.0450.0721.90.240.095NA5304.8401.83310.39
RowalRaw Rowal17NANANANANANANANA23.2NANANA0.39
CarambolaRaw StarFruit9.680.0450.0521.21.260.055NA38.7011100.4800.39
NectarinesRaw Nectarines38.60.0770.0612.560.420.057NA11.4012.301.7550.39
Light Rye FlourRye flour, light00.0930.0250.220.190.066NA6.440000.231.650.37
Frozen StrawberriesStrawberries, frozen, unsweetened5.70.0630.111.320.310.08NA48.6011800.836.30.37
LimesRaw Limes6.670.10.0670.670.720.14NA26.709700.7320.37
GuavasRaw Common Guavas45.60.0990.0591.60.660.16NA72033601.073.820.34
WatermelonRaw Watermelon930.110.070.590.740.15NA1002700.170.330.33
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.0490.0150.580.220.029NA1.9000NANA0.32
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched00.160.0131.40.370.04NA640000.031NA0.32
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.0190.0130.440.370.04NA2.5000NANA0.32
Lime JuiceRaw Lime Juice80.10.060.570.490.15NA40012000.882.40.32
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked00.160.0131.150.360.048NA64.5000NANA0.31
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.020.0130.450.360.048NA1.68000NANA0.31
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched00.160.0131.150.280.045NA63.30000.030.0270.3
RiceRaw Regular Long-grain White Rice00.0190.0130.440.280.04502.20000.030.0270.3
Prickly PearsRaw Prickly Pears4.880.0340.151.12NA0.15NA14.6034NANANA0.29
Enriched SemolinaSemolina, enriched00.230.161.660.160.029NA510000.072NA0.29
SemolinaSemolina, unenriched00.0780.0220.920.160.029NA20000NANA0.29
BlueberriesRaw Blueberries5.260.0650.0720.730.220.0910.5310.501701340.28
MulberriesRaw Mulberries2.330.0670.231.44NA0.12NA14084.702.02180.28
GooseberriesRaw Gooseberries340.0910.0680.680.650.18NA13.6063NA0.84NA0.27
Orange PeelRaw Orange Peel21.60.120.0930.930.510.18NA310140NA0.26NA0.26
Casaba MelonsRaw Casaba Melons00.0540.110.830.30.58NA28.607800.188.930.25
Honeydew MelonsRaw Honeydew Melons8.330.110.0331.160.430.24NA52.805000.0568.060.25
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked220.0120.0341.50.160.049NA2.1503.260NANA0.24
PineappleRaw Pineapple60.160.06410.430.22NA3609600.041.40.24
KumquatsRaw Kumquats210.0520.130.60.290.051NA2406200.2100.24
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked450.0010.0891.830.240.028NA00200.0796.570.24
Extra Sweet PineappleRaw Extra Sweet Pineapple5.90.160.0650.990.430.22NA37.3NA11100.0391.370.24
Green KiwifruitRaw Green Kiwifruit6.560.0440.0410.560.30.1NA41015202.4660.23
Lemon JuiceRaw Lemon Juice00.110.0680.410.60.21NA91017600.6800.23
PrunesRaw Dehydrated Prunes260.0350.0490.880.120.22NA0.59000NANA0.22
Raw Dried FigsFigs, dried, uncooked00.0340.0330.250.170.043NA3.600.4800.146.270.22
GrapefruitRaw Grapefruit1440.110.0630.780.880.13NA31.3010800.4100.22
Rice FlourUnenriched White Rice Flour00.0380.0060.710.220.12NA1.10000.0300.22
Frozen Red Sour CherriesCherries, sour, red, frozen, unsweetened960.0960.0740.30.390.15NA1103.700.113.260.22
PlumsRaw Plums370.0610.0570.910.290.063NA11020.700.57140.22
CherimoyaRaw Cherimoya00.130.170.860.460.34NA30.7017NA0.36NA0.21
White GrapefruitRaw White Grapefruit6.060.110.0610.820.860.13NA30.3010100.3900.21
PummeloRaw Pummelo00.0890.0710.58NA0.095NANA0161NANANA0.21
Red Anjou PearsRaw Red Anjou Pears1.60.0190.0450.260.0850.063NA11.3NA8.4NA0.197.90.21
LemonRaw Lemons Without Peel3.450.140.0690.340.660.28NA38018300.5200.21
FigsRaw Figs9.460.0810.0680.540.410.15NA8.102.700.156.350.2
Red Sour CherriesRaw Red Sour Cherries1280.060.080.80.290.088NA1602000.144.20.2
Mammy-appleRaw Mammy-apple23.50.0390.0780.780.20.2NA27.5027.5NANANA0.2
CranberriesRaw Cranberries6.520.0260.0430.220.640.12NA2.17030.402.87110.2
Bosc PearsRaw Bosc Pears1.50.0180.0340.230.0850.031NA10.4NA4.18NA0.187.760.19
Vitamins in Top 100 Raw Fruits & Cereals with the highest Zinc content per 100 kcal
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 calories.
Top 5 raw fruits & cereals with most amount of zinc per 100 calories are:
- Crude Wheat Germ
- Crude Wheat Bran
- Crude Rice Bran
- Raw Wild Rice
- Dark Rye Flour