Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds780.98NA4.73710.7NA1301303NA25.514.66.38
Watermelon Seed KernelsDried Watermelon Seed Kernels76.50.97NA10.37302.3NA1070919NA14014.57.16
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels65.21.9NA12.58396.44NA1748114713.39.92117.4
Whole Sesame SeedsDried Whole Sesame Seeds13825.8NA20.64983.5NA89266348.815.6116.65
Dried Shiitake MushroomsMushrooms, shiitake, dried15.67.32NA2.441871.67NA417217465.318.41113.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels73.71.8NA11.47806.36NA1664111713.325.5112.88
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8
Roasted Sesame SeedsRoasted Whole Sesame Seeds14023.5NA215053.54NA90467348.815.6104.68
Pine NutsDried Pine Nuts22.71.88NA7.8435612.54.658158460.992.839.143.23
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3
Cashew NutsRaw Cashew Nuts52.43.1NA9.474142.35NA84193628.2178.27.37
Roasted CashewsDry Roasted Cashew Nuts63.83.15NA8.53691.17NA69580116.622.77.942.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt992.6NA5.41833NA163712051124.257.51.7
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83
Roasted PecansDry Roasted Pecans1021.65NA3.971875.57NA4156015.671.47.21.6
Sunflower SeedsDried Sunflower Seed Kernels1112.55NA7.444612.76NA9369147512.87.16.7
ChiaDried Chia Seeds8941.3NA114753.86NA121957778.222.76.58.22
PecansPecans nuts991.7143.61726.38223935815.406.425
FlaxseedSeeds, flaxseed3611.73NA8.125563.5NA91011523642.56.159.87
HickorynutsDried Hickorynuts86.51.05NA32456.53NA47661811.51.46.13.76
Pinyon Pine NutsDried Pinyon Pine Nuts11.31.47NA4.343326.14NA49.6890NA1026.078.36
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
BrazilnutsDried Brazilnuts2272.47NA3.445331.73NA102893427174.255.754.85
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Hearts Of PalmRaw Hearts Of Palm25.50.91NA2.414NANA19825600.99205.399
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Roasted AlmondsDry Roasted Almonds3801.56NA5.33953.16NA66810112.834.254.73.4
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
AlmondsNuts, almonds3811.46NA5.263833.164.268210395.81.44.426.25
WalnutsEnglish Walnuts1392.25NA4.122244.8429.84906256.952.834.385.77
Dried PilinutsNuts, pilinuts, dried2061.36NA54283.28NA815719NA4.254.23.93
Whole Wheat PastaDry Whole-Wheat Pasta410.7NA5.131814.23NA4866151108.54.211.6
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour46.80.67NA5.261664.8NA458558184.254.217.6
Raw AmaranthUncooked Amaranth Grain2250.74NA10.83524.72NA79072026.55.674.0716
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1021.86NA4.81635.26NA2401089NA483.6414
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1742.5NA6.22457.87NA43910705.803.543.57
HazelnutsNuts, hazelnuts or filberts1622.45NA6.662318.75NA4119643.403.477.53
Roasted BuckwheatRoasted Buckwheat Groats240.88NA3.53132.3NA4524541215.63.4312
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83
BuckwheatBuckwheat25.51.56NA3.13271.8478.249265211.81.43.414
Roasted PistachiosDry Roasted Pistachio Nuts1521.83NA5.71551.76NA6651427148.53.32.62
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Pistachio NutsRaw Pistachio Nuts1491.844.85.561721.7NA69514539.921.43.16.2
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328
Long-grain Brown RiceRaw Long-grain Brown Rice12.80.43NA1.831644.049144135424.27.1316.7
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1160.75NA0.571361.6NA3068040.85202.9895
Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.88127
Brown RiceRaw Medium-grain Brown Rice46.80.39NA2.552035.3NA374380NA5.672.8617.5
Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83
Onions FlakesDry Onions Flakes3640.59NA2.21301.97NA42922997.129.82.685.57
Cooked KamutCooked Khorasan Wheat12.80.29NA2.5681.46NA20823245.211.32.692
CornmealWhole-grain Yellow Cornmeal8.50.27NA4.91800.71NA3424072249.62.5814.5
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour9.920.33NA3.371320.65NA386447227.12.4515.5
MilletRaw Millet11.31.06NA4.271622.3424042763.837.12.412.3
SorghumSorghum Grain18.40.4NA4.762342.28NA41051517.32.832.3717.6
Wheat SproutsSprouted Wheat39.70.37NA3.031162.63NA28324060.222.72.3467.7
Whole Sorghum FlourWhole-grain Sorghum Flour170.36NA4.451741.8NA39445917.34.252.314.5
Root WasabiRaw Root Wasabi1810.22NA1.46980.55NA113805NA242.398
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.2491
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 32.60.26NA3711.12NA1735324.87.1294
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221
Cooked Whole-wheat PastaPasta, whole-wheat, cooked18.40.32NA2.4476.51.87NA18013651.55.671.987.6
Cooked Wild RiceWild rice, cooked4.250.17NA0.8545.40.4NA1161431.134.251.9105
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt4.251.27NA0.62200.29NA41166355.671.9118
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
Cooked SpeltSpelt, cooked140.3NA2.3769.51.55NA2132035.677.11.7794
Green PeasRaw Green Peas35.40.25NA2.146.80.58NA1533462.557.11.76112
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.74116
Boiled Green PeasBoiled and Drained Green Peas38.30.25NA2.255.30.74NA1663842.74.251.7110
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.6698
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.6483
EppawRaw Eppaw1560.33NA1.6345.41.55NA2344821.28171.6385
Canned Hearts Of PalmHearts of palm, canned82.20.19NA4.44541.98NA922510.996041.63128
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina170.28NA2.3463.81.46NA15610948.58.51.686
Cooked TeffTeff, cooked69.50.32NA2.9714.05NA170152NA11.31.57106
Bamboo ShootsRaw Bamboo Shoots18.40.27NA0.714.250.37NA83.67561.135.671.56129
EpazoteRaw Epazote3900.27NA2.661724.4NA1228971.28611.56126
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV25.50.71NA0.5712.80.2NA170635378.51.56131
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini25.50.71NA0.5712.80.2NA170635378.51.56131
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
Cooked QuinoaQuinoa, cooked240.27NA2.1910.89NA2152443.979.921.55102
ParsleyFresh Parsley1960.21NA8.8710.23NA82.27850.1479.41.5124
Minerals in Top 100 Whole Fruits, Vegetables, Nuts & Cereals with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of minerals in whole fruits, vegetables, nuts & cereals , sorted by most amount of Zinc per 5 ounces.
Top 5 whole fruits, vegetables, nuts & cereals with most amount of zinc per 5 ounces are:
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms