Wheat GermCrude Wheat Germ390.8NA6.2623913.3NA84289279.21212.311
Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.9
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.25
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
Dried Shiitake MushroomsMushrooms, shiitake, dried115.17NA1.721321.18NA294153446137.669.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511
Wheat BranCrude Wheat Bran731NA10.661111.5NA1013118277.627.279.9
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Rice BranCrude Rice Bran570.73NA18.578114.2NA1677148515.656.046.13
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Dried Agar SeaweedSeaweed, agar, dried6250.61NA21.47704.3NA5211257.41025.88.7
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7
Oil Roasted CashewsOil Roasted Cashew Nuts432.04NA6.052731.67NA53163220.3135.353.48
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.31
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.96
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.122
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.12
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
Dark Rye FlourRye flour, dark370.56NA4.971606.06NA4997171825.0410.8
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.05
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.13
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.65
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
Soy VermicelliVermicelli, made from soy551.9NA1.82NANA2032744.2412
Yeast extract spreadYeast extract spread670.25NA4.041800.26NA104210027.633804.241
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
OatsOats540.63NA4.71774.916052342925.423.978.22
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
Hearts Of PalmRaw Hearts Of Palm180.64NA1.710NANA14018060.7143.7369.5
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.4
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82
Peanut SpreadLow Sugar Peanut Spread720.76NA2.841641.98NA3508189.12923.51.93
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
TriticaleTriticale370.46NA2.571303.2NA358332NA53.4510.5
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.64
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt610.53NA1.521761.85NA3977263.363.281.45
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Oat FlourPartially Debranned Oat Flour550.44NA41444NA45237134193.28.55
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.95
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
Oat BranRaw Oat Bran580.4NA5.42355.63NA73456645.243.16.55
Raw QuinoaQuinoa, uncooked470.59NA4.571972.03NA4575638.553.113.3
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.96NA3.682742.46NA4666994.113.072.8
NattoNatto2170.67NA8.61151.53NA1747298.873.0355
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.5
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
Whole Wheat PastaDry Whole-Wheat Pasta290.5NA3.621283NA34343477.662.978.2
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour330.48NA3.71173.4NA32339412.732.9612.4
Raw AmaranthUncooked Amaranth Grain1590.53NA7.62483.33NA55750818.742.8711.3
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.3
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.8
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt450.583.11.91601.8NA3197458.2172.81.14
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Hulled BarleyBarley, hulled330.5NA3.61331.94NA26445237.7122.779.44
Dry-roasted PeanutsDry-roasted Peanuts, no salt580.43NA1.581781.8NA3636349.362.771.8
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
Spinach Spaghetti Dry Spinach Spaghetti 580.5NA2.131742.65NA33237663.5362.768.34
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Peanut ButterSmooth Peanut Butter540.573.12.161791.36NA33559240.44762.671.55
Fireweed LeavesRaw Fireweed Leaves4290.32NA2.41566.7NA1084940.9342.6670.8
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Millet FlourMillet flour140.54NA3.941191NA28522432.742.638.67
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Minerals in Top 100 Legumes, Cereals, Nuts & Vegetables with the highest Zinc content per 100 g
In the above table you can find and compare the amount of minerals in all legumes, cereals, nuts & vegetables , sorted by most amount of Zinc per 100 grams.
Top 5 legumes, cereals, nuts & vegetables with most amount of zinc per 100 grams are:
- Crude Wheat Germ
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels