Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.219
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.7
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.717
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.2
Hearts Of PalmRaw Hearts Of Palm35.71.28NA3.3520NANA27835841.427.87.4138
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.5
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.2422
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.2424
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.6
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.5
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.2
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.7
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.4
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.4
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.513
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.8
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
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
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt79.40.68NA9.11630.96NA2386695.56145.66137
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.620
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.2
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.3
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.3
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.6
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.4821
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.318
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.1624
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.0620
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
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.2
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.5
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.3722
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
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.2
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt55.60.59NA3.971031.14NA33310562.4163.5132
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
Cooked TempehTempeh, cooked1911.07NA4.231532.55NA502796027.83.1118
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.04119
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.86133
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
Canned Baked BeansCanned Baked Beans no Salt990.41NA0.5863.5NANA2065878.9322.78144
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.74125
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1010.46NA2.41071.34NA2544865.167.942.74141
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
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt47.60.53NA51050.94NA3105524.967.942.56139
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.52138
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
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Zinc content per 7 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 7 ounces.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of zinc per 7 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Raw Wild Rice
- Dried Agar Seaweed
- Freeze-dried Chives