Dried Shiitake MushroomsMushrooms, shiitake, dried5023.4NA7.85995.33NA133469582095934.743
Dried PepeaoPepeao, dried51323NA286625.22NA52632112053183450.5
Wild RiceRaw Wild Rice952.38NA8.98036.03NA1964193712.731.82735
Dried Agar SeaweedSeaweed, agar, dried28352.77NA97349319.5NA236510333.646326.339.4
Dried ChivesFreeze-dried Chives36883.1NA9129036.12NA23501342642.631823.29.07
Adzuki BeansRaw Adzuki Beans2994.96NA22.65767.85NA172856881422.72361
SoybeansRaw Soybeans12567.52NA71.2127011.4NA3193815180.79.072238.7
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.63
Durum WheatWheat, durum1542.5NA1665313.7NA230419554069.071949.6
OatsOats2452.84NA21.480322.3726237219461159.071837.3
Soy FlourRaw Full-fat Soy Flour93413.2NA29194610.31424224111408345917.823.4
Hearts Of PalmRaw Hearts Of Palm81.62.92NA7.6745.4NANA63581923.1863.517315
White BeansRaw White Beans10894.46NA47.48628.15NA136581425872.616.651.3
Black BeansRaw Black Beans5583.8NA22.87764.8NA1597672714.522.716.650
Navy BeansRaw Navy Beans6673.8NA257946.43NA184653755022.716.655
Cranberry BeansRaw Cranberry Beans5763.6NA22.77084.17NA1687604257.627.216.556.2
TeffRaw Teff8163.67NA34.683542NA194619372054.416.540
Red LentilsRaw Pink Or Red Lentils2185.9NA33.52687.8NA13343030031.816.335.5
Split Green PeasRaw Split Green Peas2093.67NA21.52865.4NA1515386548.522.71639.4
Soft White WheatWheat, soft white1541.93NA24.440815.4NA18231973NA9.0715.747.3
Common CowpeasRaw Common Cowpeas4993.83NA37.58356.93NA192350444172.615.354.2
Mungo BeansRaw Mungo Beans6264.45NA34.312116.93NA17194459371721549
Hard white WheatWheat, hard white1451.65NA20.742217.3NA16101960NA9.071543.4
Raw SpeltUncooked Spelt1222.3NA2061713.5417181917605336.31550
LentilsRaw Lentils1593.42NA29.52136.3NA127530710.4527.21537.5
PeanutsRaw Peanuts4175.2NA20.87628.77NA1706319832.781.61529.5
Broadbeans Raw Broadbeans 4673.74NA30.48717.38NA19104817375914.250
Buckwheat FlourWhole-groat Buckwheat Flour1862.34NA18.411399.22021529261726501450.6
Whole Wheat PastaDry Whole-Wheat Pasta1322.25NA16.458113.5NA1556196935227.213.537.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour1502.15NA1753115.4NA1465178757.613.613.456.3
Raw AmaranthUncooked Amaranth Grain7212.4NA34.5112515NA2527230485181351.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1811.55NA20.83722.2NA544152912.731.813314
Large Lima BeansRaw Large Lima Beans3673.36NA3410167.6NA1746782032.781.61346
Small White BeansRaw Small White Beans7852.9NA358305.8NA201869945854.412.753
Kidney BeansRaw All Types Kidney Beans6494.35NA376354.63NA1846637814.510912.753.3
Red Kidney BeansRaw Red Kidney Beans3763.179.9830.36265.04NA1842616414.554.412.753.3
Hard Red Spring WheatWheat, hard red spring1131.86NA16.356218.4NA150615423219.0712.658
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.2
Chickpeas Raw Chickpeas 2592.98NA19.53589.66NA11433257010912.535
Pigeon Peas Raw Pigeon Peas 5904.8NA23.78308.12NA16656314377712.548
Mung BeansRaw Mung Beans5994.27NA30.68574.7NA1665565237681241
Fireweed LeavesRaw Fireweed Leaves19461.45NA1170830.4NA49022414.115412321
RyeRye grain1091.66NA1249911.7NA15062313639.071248
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3673NA288537.65NA1678636431.85911.854.7
Whole Wheat FlourWhole-grain Wheat Flour1541.86NA16.362118.4265161916472809.0711.848.7
Pink BeansRaw Pink Beans5903.67NA30.78266.24NA188266415936.311.645.6
Roasted BuckwheatRoasted Buckwheat Groats772.83NA11.210027.34NA1447145138501138
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6086.3NA478538.6NA14831437916.8875119.07
BuckwheatBuckwheat81.65NA9.9810485.92501574208737.64.541144.2
Great Northern BeansRaw Great Northern Beans7943.8NA258576.45NA2028629158.563.510.548.5
Pinto BeansRaw Pinto Beans5134.05NA237985.2NA1864631912754.410.351.4
Lemon Grass Raw Lemon Grass 2951.2NA3727223.7NA45832793.1827.210320
CornYellow Corn Grain 31.81.42NA12.35762.2NA953130270.31591047
Black Turtle BeansRaw Black Turtle Beans7264.54NA39.57264.54NA1996680414.5419.9850
Dried Oriental RadishesRadishes, oriental, dried28537.4NA30.57712.44NA925158493.1812619.6689.3
Long-grain Brown RiceRaw Long-grain Brown Rice411.37NA5.85526132901411113477.622.79.6653.5
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3722.4NA1.84355.14NA98025722.7263.59.53305
Morel MushroomsRaw Morel Mushrooms1952.83NA55.2862.66NA88018649.98959.2406
Brown RiceRaw Medium-grain Brown Rice1501.26NA8.1664917NA11971216NA189.1656
Dried SpirulinaDried Spirulina Seaweed54427.7NA1298858.6NA535618232.747549.0721.2
Sun-dried TomatoesTomatoes, sun-dried4996.45NA41.28808.37NA161515545254859.0366
Irishmoss SeaweedRaw Irishmoss Seaweed3270.68NA40.46531.68NA7122863.183048.85369
Dried ShallotsFreeze-dried Shallots8301.93NA27.24726.43NA13437484262688.759.07
MothbeansRaw Mothbeans6803.12NA49.217288.26NA22185402371368.744
French BeansRaw French Beans8442NA15.48535.44NA1379596958.581.68.649
Onions FlakesDry Onions Flakes11661.9NA7.034176.3NA1374735722.7958.5718
Cooked KamutCooked Khorasan Wheat410.94NA82184.67NA66774414536.38.35296
CornmealWhole-grain Yellow Cornmeal27.20.88NA15.65762.26NA1093130270.31598.2646.5
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1271.35NA9.072362.6NA76224135.4436.38.03301
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour31.81.04NA10.84222.1NA123414297022.77.8549.5
MilletRaw Millet36.33.4NA13.75177.4134129388512.222.77.6239.3
SorghumSorghum Grain591.3NA15.27487.3NA1311164755.39.077.5756.2
Wheat SproutsSprouted Wheat1271.2NA9.73728.43NA90776719372.67.5217
Whole Sorghum FlourWhole-grain Sorghum Flour54.41.15NA14.25585.7NA1261147055.313.67.446.5
Root WasabiRaw Root Wasabi5810.7NA4.673131.77NA3632576NA777.35313
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils63.51.53NA141592.28NA69412882.7245.47.26312
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1180.93NA10.72494NA553200016.327.27.17291
Cooked TempehTempeh, cooked4352.45NA9.663495.83NA11481819063.57.12270
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.94273
Sprouted LentilsRaw Sprouted Lentils1131.6NA14.61682.3NA78514612.72506.85305
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.53305
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1040.83NA9.62273.6NA553170115.422.76.44300
Dried Ancho PeppersPeppers, ancho, dried2772.3NA49.65135.8NA91210936131956.44103
Canned Baked BeansCanned Baked Beans no Salt2270.93NA1.3145NANA472134320.44.546.35329
Dried Pasilla PeppersPeppers, pasilla, dried4401.9NA44.65907.17NA12111007914.54046.3567.3
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt4081.3NA16.82862.9NA51325455.927.26.26286
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2311.05NA5.442453.07NA581111111.8186.26322
Cooked Whole-wheat PastaPasta, whole-wheat, cooked591.02NA7.82456NA576435165186.08280
Cooked Wild RiceWild rice, cooked13.60.55NA2.721451.28NA3724583.6313.66.08335
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt13.64.06NA263.50.93NA132531112186.03379
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1091.2NA11.42402.15NA708126111.3185.85318
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt861.14NA151632.24NA816167412.79.075.76316
Cooked SpeltSpelt, cooked45.40.98NA7.572224.95NA6806491822.75.67302
Green PeasRaw Green Peas1130.8NA6.671501.86NA49011078.1622.75.62358
Kelp SeaweedRaw Kelp Seaweed7620.59NA135490.91NA1914043.1810575.58370
Boiled Green PeasBoiled and Drained Green Peas1220.78NA71772.4NA53112298.613.65.4353
Sprouted SoybeansRaw Sprouted Soybeans3041.94NA9.533273.2NA74421952.7263.55.3313
GarlicRaw Garlic8211.36NA7.71137.6NA694181964.4775.26266
EppawRaw Eppaw4991.06NA5.21454.96NA74815424.154.45.2272
Canned Hearts Of PalmHearts of palm, canned2630.6NA141726.32NA2958033.1819325.2409
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Zinc content per 1 lb
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 1 pound.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of zinc per 1 pound are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Raw Wild Rice
- Dried Agar Seaweed
- Freeze-dried Chives