Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.93
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.219
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.03
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.55
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.37
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.4
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.22
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
PecansPecans nuts1392.4205.022408.93315508147.54097
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Hearts Of PalmRaw Hearts Of Palm35.71.28NA3.3520NANA27835841.427.87.4138
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.8
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.965
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.67
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.17133
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97
Onions FlakesDry Onions Flakes5100.83NA3.081832.76NA60132199.9241.73.757.8
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.65129
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
Root WasabiRaw Root Wasabi2540.31NA2.041370.78NA1591127NA33.73.2137
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 45.60.37NA4.2991.57NA2427446.759.922.8131
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.66123
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.66147
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5.951.78NA0.8727.80.4NA57.523249.27.942.64166
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.2
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.5132
Green PeasRaw Green Peas49.60.35NA2.965.50.81NA2144843.579.922.46156
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
Boiled Green PeasBoiled and Drained Green Peas53.60.34NA3.0677.41.04NA2325383.775.952.36155
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137
GarlicRaw Garlic3590.59NA3.3749.63.3NA3047962833.72.3116
EppawRaw Eppaw2180.46NA2.363.52.17NA3276751.8242.3119
Canned Hearts Of PalmHearts of palm, canned1150.26NA6.275.42.77NA1293511.48452.3179
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.22120
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.2149
Bamboo ShootsRaw Bamboo Shoots25.80.38NA0.995.950.52NA11710581.67.942.2181
EpazoteRaw Epazote5460.38NA3.732406.15NA17112561.885.32.2177
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV35.70.99NA0.79180.28NA23888951.6122.2183
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini35.70.99NA0.79180.28NA23888951.6122.2183
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.16142
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Minerals in Top 100 Whole Fruits, Vegetables, Nuts & Cereals with the highest Zinc content per 7 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 7 ounces.
Top 5 whole fruits, vegetables, nuts & cereals with most amount of zinc per 7 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