Dried Shiitake MushroomsMushrooms, shiitake, dried43.720.5NA6.835244.67NA1167608818351.630.437.7
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.2
Wild RiceRaw Wild Rice83.32.08NA7.787035.27NA171916951127.823.730.8
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.5
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.3
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Durum WheatWheat, durum1352.2NA1457212NA201617113557.9416.543.4
OatsOats2142.5NA18.770319.5635207617031017.9415.832.6
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5
Hearts Of PalmRaw Hearts Of Palm71.42.56NA6.739.7NANA55671682.7855.615276
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.7
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.449
TeffRaw Teff7143.2NA30.373036.7NA1703169517.547.614.435
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.331
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.5
Soft White WheatWheat, soft white1351.7NA21.335713.5NA15961726NA7.9413.741.4
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.4
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343
Hard white WheatWheat, hard white1271.44NA1836915NA14091715NA7.9413.238
Raw SpeltUncooked Spelt1072.03NA17.6540123651592154046.431.81343.7
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.8
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
Buckwheat FlourWhole-groat Buckwheat Flour1632.04NA169968.061771338229022.643.712.444.3
Whole Wheat PastaDry Whole-Wheat Pasta1151.97NA14.450812NA136117233082411.832.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1311.9NA14.746413.5NA1282156450.41211.749.3
Raw AmaranthUncooked Amaranth Grain6312.1NA30.298413.2NA2211201674.21611.445
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
Hard Red Spring WheatWheat, hard red spring991.63NA14.349216NA131813492817.941150.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.2
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.6281
RyeRye grain951.46NA10.443710.2NA13182024557.9410.542
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Whole Wheat FlourWhole-grain Wheat Flour1351.63NA14.354416232141714412457.9410.342.6
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Roasted BuckwheatRoasted Buckwheat Groats67.52.48NA9.88776.42NA1266127033.343.79.633.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.94
BuckwheatBuckwheat71.44.37NA8.739175.1621913771826333.979.5338.7
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280
CornYellow Corn Grain 27.81.25NA10.85041.92NA833113961.51398.7741
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.7
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.4578
Long-grain Brown RiceRaw Long-grain Brown Rice35.71.2NA5.146011.3254123499268208.4547
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3252.1NA1.63814.5NA85722502.455.68.33267
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.06356
Brown RiceRaw Medium-grain Brown Rice1311.1NA7.1456815NA10481064NA16849
Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.6
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.8
Irishmoss SeaweedRaw Irishmoss Seaweed2860.59NA35.35721.47NA6232502.782667.74323
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.94
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
Onions FlakesDry Onions Flakes10201.65NA6.153655.5NA120364382083.37.515.6
Cooked KamutCooked Khorasan Wheat35.70.82NA71914.1NA58365112731.87.3259
CornmealWhole-grain Yellow Cornmeal240.77NA13.75041.98NA957113961.51397.2240.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1111.2NA7.942062.27NA66721114.7631.87.03263
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour27.80.91NA9.453691.83NA1080125061206.8743.3
MilletRaw Millet31.82.98NA124526.48117113177410.7206.6734.4
SorghumSorghum Grain51.61.13NA13.36556.37NA1147144148.47.946.6349.2
Wheat SproutsSprouted Wheat1111.04NA8.53257.37NA79467116963.56.55190
Whole Sorghum FlourWhole-grain Sorghum Flour47.61NA12.54885NA1103128648.4126.4740.7
Root WasabiRaw Root Wasabi5080.62NA4.12741.55NA3182254NA67.56.43274
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils55.61.34NA12.31392NA60711272.439.76.35273
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.27255
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.23236
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.7267
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 910.73NA8.41983.14NA484148813.5205.64262
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.6490
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.56288
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.48282
Cooked Whole-wheat PastaPasta, whole-wheat, cooked51.60.89NA6.832145.24NA504381144165.3245
Cooked Wild RiceWild rice, cooked120.48NA2.41271.1NA3254013.18125.3293
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt123.56NA1.7555.60.81NA11546498165.28331
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.1278
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276
Cooked SpeltSpelt, cooked39.70.85NA6.631944.33NA59556816204.96264
Green PeasRaw Green Peas990.7NA5.831311.63NA4299687.14204.92313
Kelp SeaweedRaw Kelp Seaweed6670.52NA11.34800.79NA1673532.789254.9324
Boiled Green PeasBoiled and Drained Green Peas1070.69NA6.11552.1NA46410767.54124.72309
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.64274
GarlicRaw Garlic7181.2NA6.75996.64NA607159256.467.54.6232
EppawRaw Eppaw4370.93NA4.561274.34NA65513493.5747.64.56238
Canned Hearts Of PalmHearts of palm, canned2300.53NA12.41515.53NA2587032.7816914.56358
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of minerals in whole vegetables, fruits, legumes & cereals , sorted by most amount of Zinc per 14 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of zinc per 14 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Raw Wild Rice
- Dried Agar Seaweed
- Freeze-dried Chives