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
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
Durum WheatWheat, durum340.55NA3.521443NA50843189.424.1611
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
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
Soft White WheatWheat, soft white340.43NA5.37903.4NA402435NA23.4610.4
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
Raw SpeltUncooked Spelt270.51NA4.4413639240138811.783.2811
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
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
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
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
Hard Red Spring WheatWheat, hard red spring250.41NA3.61244.06NA33234070.722.7812.8
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
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Fireweed LeavesRaw Fireweed Leaves4290.32NA2.41566.7NA1084940.9342.6670.8
RyeRye grain240.37NA2.631102.58NA3325101422.6510.6
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
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510
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
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3
Lemon Grass Raw Lemon Grass 650.27NA8.17605.22NA1017230.762.2370.6
CornYellow Corn Grain 70.31NA2.71270.49NA21028715.5352.210.4
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.211
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
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt280.3NA2520.57NA1685321.281.7766.3
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
Cooked TempehTempeh, cooked960.54NA2.13771.3NA2534010141.5759.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
Sprouted LentilsRaw Sprouted Lentils250.35NA3.2370.51NA1733220.6111.567.3
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
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
Canned Baked BeansCanned Baked Beans no Salt500.21NA0.2932NANA1042964.511.472.6
Dried Pasilla PeppersPeppers, pasilla, dried970.42NA9.831301.58NA26722223.2891.415
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt900.29NA3.7630.64NA1135611.361.3863
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt510.23NA1.2540.68NA1282452.641.3871
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
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt240.27NA2.5530.48NA1562782.541.370
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.6
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
Minerals in Top 100 Whole Vegetables, Fruits, Legumes & Cereals with the highest Zinc content per 100 g
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 100 grams.
Top 5 whole vegetables, fruits, legumes & cereals with most amount of zinc per 100 grams are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Raw Wild Rice
- Dried Agar Seaweed
- Freeze-dried Chives