Dried Shiitake MushroomsMushrooms, shiitake, dried115.17NA1.721321.18NA294153446137.669.5
Dried PepeaoPepeao, dried1135.07NA6.141461.15NA11670845.3707.511
Wild RiceRaw Wild Rice210.52NA1.961771.33NA4334272.875.967.76
Dried Agar SeaweedSeaweed, agar, dried6250.61NA21.47704.3NA5211257.41025.88.7
Dried ChivesFreeze-dried Chives8130.69NA206401.35NA51829609.4705.122
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
OatsOats540.63NA4.71774.916052342925.423.978.22
Hearts Of PalmRaw Hearts Of Palm180.64NA1.710NANA14018060.7143.7369.5
TeffRaw Teff1800.81NA7.631849.24NA4294274.4123.638.8
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
Hard white WheatWheat, hard white320.36NA4.56933.82NA355432NA23.339.57
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
Buckwheat FlourWhole-groat Buckwheat Flour410.52NA4.062512.0344.63375775.7113.1211
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
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
Fireweed LeavesRaw Fireweed Leaves4290.32NA2.41566.7NA1084940.9342.6670.8
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
Whole Wheat FlourWhole-grain Wheat Flour340.41NA3.61374.0758.535736361.822.610.7
Roasted BuckwheatRoasted Buckwheat Groats170.62NA2.472211.6NA3193208.4112.428.4
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1341.4NA10.41881.9NA32731703.71932.42
BuckwheatBuckwheat181.1NA2.22311.355.23474608.312.49.75
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.6
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Dried Oriental RadishesRadishes, oriental, dried6291.63NA6.731700.54NA20434940.72782.1319.7
Long-grain Brown RiceRaw Long-grain Brown Rice90.3NA1.31162.85643112501752.1312
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans820.53NA0.4961.13NA2165670.6142.167.2
Morel MushroomsRaw Morel Mushrooms430.63NA12190.59NA1944112.2212.0389.6
Brown RiceRaw Medium-grain Brown Rice330.28NA1.81433.74NA264268NA42.0212.4
Dried SpirulinaDried Spirulina Seaweed1206.1NA28.51951.9NA11813637.2104824.68
Sun-dried TomatoesTomatoes, sun-dried1101.42NA9.11941.85NA35634275.5107214.6
Irishmoss SeaweedRaw Irishmoss Seaweed720.15NA8.91440.37NA157630.7671.9581.3
Dried ShallotsFreeze-dried Shallots1830.43NA61041.4NA29616505.7591.932
Onions FlakesDry Onions Flakes2570.42NA1.55921.4NA30316225211.93.93
Cooked KamutCooked Khorasan Wheat90.21NA1.76481.03NA1471643281.8465
CornmealWhole-grain Yellow Cornmeal60.19NA3.451270.5NA24128715.5351.8210.3
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour70.23NA2.38930.46NA27231515.451.7311
MilletRaw Millet80.75NA31141.6329.52851952.751.688.67
SorghumSorghum Grain130.28NA3.361651.6NA2893631221.6712.4
Wheat SproutsSprouted Wheat280.26NA2.14821.86NA20016942.5161.6547.8
Whole Sorghum FlourWhole-grain Sorghum Flour120.25NA3.141231.26NA2783241231.6310.3
Root WasabiRaw Root Wasabi1280.16NA1.03690.39NA80568NA171.6269
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.34NA3.1350.5NA1532840.6101.668.7
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared260.21NA2.35550.88NA1224413.661.5864
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.3
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 230.18NA2.12500.79NA1223753.451.4266
Dried Ancho PeppersPeppers, ancho, dried610.51NA111131.28NA20124112.9431.4222.6
Dried Pasilla PeppersPeppers, pasilla, dried970.42NA9.831301.58NA26722223.2891.415
Cooked Whole-wheat PastaPasta, whole-wheat, cooked130.23NA1.72541.32NA1279636.341.3461.8
Cooked Wild RiceWild rice, cooked30.12NA0.6320.28NA821010.831.3474
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt30.9NA0.44140.2NA291172541.3383.5
Cooked SpeltSpelt, cooked100.22NA1.67491.1NA150143451.2566.6
Green PeasRaw Green Peas250.18NA1.47330.41NA1082441.851.2479
Kelp SeaweedRaw Kelp Seaweed1680.13NA2.851210.2NA42890.72331.2381.6
Boiled Green PeasBoiled and Drained Green Peas270.17NA1.54390.53NA1172711.931.278
Sprouted SoybeansRaw Sprouted Soybeans670.43NA2.1720.7NA1644840.6141.1769
GarlicRaw Garlic1810.3NA1.7251.67NA15340114171.1658.6
EppawRaw Eppaw1100.23NA1.15321.1NA1653400.9121.1560
Canned Hearts Of PalmHearts of palm, canned580.13NA3.13381.4NA651770.74261.1590
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina120.2NA1.65451.03NA1107734.261.1260.7
Cooked TeffTeff, cooked490.23NA2.05502.86NA120107NA81.175
Bamboo ShootsRaw Bamboo Shoots130.19NA0.530.26NA595330.841.191
EpazoteRaw Epazote2750.19NA1.881213.1NA866330.9431.189.2
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV180.5NA0.490.14NA1204482661.192
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini180.5NA0.490.14NA1204482661.192
Cooked QuinoaQuinoa, cooked170.19NA1.5640.63NA1521722.871.171.6
ParsleyFresh Parsley1380.15NA6.2500.16NA585540.1561.0787.7
Sprouted PeasRaw Sprouted Peas360.27NA2.26560.44NA1653810.6201.0562.3
Laver SeaweedRaw Laver Seaweed700.26NA1.820.99NA583560.7481.0585
Steamed Soybeans SproutsSteamed Sprouted Soybeans590.33NA1.3600.71NA1353550.6101.0479.5
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1280.13NA1.12520.57NA514182.541.0375.5
Shiitake MushroomsRaw Shiitake Mushrooms20.14NA0.41200.23NA1123045.791.0389.7
Sun-dried Chile PeppersSun-dried Hot Chile Peppers450.23NA6.04880.82NA15918703.5911.027.15
Young Cowpeas Raw Young Cowpeas 1260.13NA1.1510.56NA534312.34177.2
In Pod Fava BeansRaw In Pod Fava Beans370.4NA1.55330.66NA1293320.825172.6
Green SoybeansRaw Green Soybeans1970.13NA3.55650.55NA1946201.5150.9967.5
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans160.39NA2.11110.45NA1033170.6140.9776
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried20.16NA0.53190.22NA1113266.350.9687.7
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds320.16NA0.96270.19NA70790.660.9293
Cooked MilletMillet, cooked30.16NA0.63440.27NA100620.920.9171.4
Boiled Green SoybeansBoiled and Drained Green Soybeans1450.12NA2.5600.5NA1585391.4140.9168.6
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans130.26NA1.9330.29NA792190.690.984.3
Sprouted Navy BeansRaw Sprouted Navy Beans150.36NA1.931010.41NA1003070.6130.8979
Boiled White MushroomsBoiled and Drained White Mushrooms60.5NA1.74120.12NA873561220.8791
Fiddlehead FernsRaw Fiddlehead Ferns320.32NA1.3340.51NA101370NA10.8388.7
Baby Zucchini SquashRaw Baby Zucchini Squash210.097NA0.79330.2NA934590.330.8393
Frozen Green PeasFrozen Green Peas, Unprepared220.12NA1.53260.34NA821531.91080.8280
Balsam-pear , PodsRaw Balsam-pear , Pods190.034NA0.43170.089NA312960.250.894
EndiveRaw Endive520.099NA0.83150.42NA283140.2220.7994
Boiled Potherb JuteBoiled and Drained Potherb Jute2110.26NA3.14620.12NA725500.9110.7987
Potherb JuteRaw Potherb Jute2080.26NA4.76640.12NA835590.980.7987.7
Boiled Young Lima BeansBoiled and Drained Young Lima Beans320.31NA2.45741.25NA1305702170.7967
Young Lima BeansRaw Young Lima Beans340.32NA3.14581.2NA1364671.880.7870.2
Boiled Sprouted PeasBoiled and Drained Sprouted Peas260.02NA1.67410.33NA242680.630.7874.4
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods90.033NA0.38160.086NA363190.260.7794
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans580.098NA3600.55NA1177561.5920.7755.8
Broccoli RaabRaw Broccoli Raab1080.042NA2.14220.4NA731961330.7793
Oyster MushroomsRaw Oyster Mushrooms30.24NA1.33180.11NA1204202.6180.7789
Boiled SpinachBoiled and Drained Spinach1360.1737.83.57870.94NA564661.5700.7691
Minerals in Top 100 Whole Vegetables, Cereals & Fruits with the highest Zinc content per 100 g
In the above table you can find and compare the amount of minerals in whole vegetables, cereals & fruits , sorted by most amount of Zinc per 100 grams.
Top 5 whole vegetables, cereals & fruits with most amount of zinc per 100 grams are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Raw Wild Rice
- Dried Agar Seaweed
- Freeze-dried Chives