Dried Shiitake MushroomsMushrooms, shiitake, dried15.67.32NA2.441871.67NA417217465.318.41113.5
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8
Wild RiceRaw Wild Rice29.80.74NA2.782511.9NA6146053.979.928.4511
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13
Durum WheatWheat, durum480.78NA52044.27NA7206111272.835.915.5
OatsOats76.50.89NA6.72516.97227741608362.835.6311.7
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
Hearts Of PalmRaw Hearts Of Palm25.50.91NA2.414NANA19825600.99205.399
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6
TeffRaw Teff2551.15NA1126113NA6086056.24175.1512.5
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.111
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3
Soft White WheatWheat, soft white480.6NA7.61284.83NA570617NA2.834.914.8
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3
Hard white WheatWheat, hard white45.40.51NA6.461325.4NA503612NA2.834.7213.6
Raw SpeltUncooked Spelt38.30.72NA6.31934.2313056855016.611.34.6515.6
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6
Buckwheat FlourWhole-groat Buckwheat Flour580.73NA5.753562.8863.24788188.0815.64.4216
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
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.0498
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7
Hard Red Spring WheatWheat, hard red spring35.40.58NA5.11765.75NA4714821002.833.9418
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.57
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100
RyeRye grain340.52NA3.731563.65NA47172319.72.833.7615
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717
Whole Wheat FlourWhole-grain Wheat Flour480.58NA5.11945.768350651587.62.833.715.2
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3
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
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
CornYellow Corn Grain 9.920.45NA3.841800.69NA2984072249.63.1314.7
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
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
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt39.70.42NA2.8373.70.81NA2387541.711.32.594
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
Cooked TempehTempeh, cooked1360.77NA31091.82NA3595680202.2384.4
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.3
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.0495
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
Canned Baked BeansCanned Baked Beans no Salt710.29NA0.4145.4NANA1474206.381.42103
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.4
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt72.30.33NA1.776.50.96NA1813473.75.671.96101
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
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt340.38NA3.56750.67NA2213943.545.671.8399
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.899
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
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Zinc content per 5 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 5 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of zinc per 5 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Raw Wild Rice
- Dried Agar Seaweed
- Freeze-dried Chives