Dried Shiitake MushroomsMushrooms, shiitake, dried0312.71412199.65NA163003515400076.6
Dried PepeaoPepeao, dried08.263.5302159.5NA16000140NANA75.2
Wild RiceRaw Wild Rice101.152.6267.310.73.9NA9500008.21959.6
Dried Agar SeaweedSeaweed, agar, dried00.12.222.02303.03NA58000005024458
Dried ChivesFreeze-dried Chives34150915592120NA1080066000NANA51.2
Durum WheatWheat, durum04.21.267.49.354.2NA430000NANA41.6
OatsOats07.631.49.613.51.2219560000NANA39.7
Hearts Of PalmRaw Hearts Of Palm300.51.89NA8.1NA24008005037.3
TeffRaw Teff03.92.733.69.44.82NANANANANA0.81936.3
Soft White WheatWheat, soft white04.11.0747.78.53.78NA410000101934.6
Hard white WheatWheat, hard white03.871.08449.543.68NA380000101933.3
Raw SpeltUncooked Spelt03.641.1368.410.72.310445000NA7.93632.8
Buckwheat FlourWhole-groat Buckwheat Flour04.171.961.54.45.821515400003.27031
Whole Wheat PastaDry Whole-Wheat PastaNA4.072.18878.72.83NA6900NA04.61429.7
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour02.971.8853.5101.9NA280NA005.31929.6
Raw AmaranthUncooked Amaranth Grain01.1629.2314.65.9NA820042012028.7
Hard Red Spring WheatWheat, hard red spring05.041.1579.353.36NA430000101928
Fireweed LeavesRaw Fireweed Leaves18000.331.3746.713.66.32NA11200220NANA26.6
RyeRye grain103.162.542.714.62.94NA3800008.55926.5
Whole Wheat FlourWhole-grain Wheat Flour051.6549.66.034.07NA4400007.11926
Roasted BuckwheatRoasted Buckwheat Groats02.242.751.412.33.53NA420000NANA24
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers386301212744.8822.2NA2290019000040114224
BuckwheatBuckwheat014.2570.212.32.1186300000NANA24
Lemon Grass Raw Lemon Grass 00.651.35110.50.8NA7500260NANA22.3
CornYellow Corn Grain 1103.85236.34.246.2NA1900004.9322
Dried Oriental RadishesRadishes, oriental, dried02.76.83418.56.18NA29500000.14521.3
Long-grain Brown RiceRaw Long-grain Brown Rice05.40.956510.64.77502300006621.3
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans104.21.911121.68NA127001200NANA21
Morel MushroomsRaw Morel Mushrooms00.692.0522.54.41.36NA90NANA2060NANA20.3
Brown RiceRaw Medium-grain Brown Rice04.130.4343155.1NA200000NANA20
Dried SpirulinaDried Spirulina Seaweed2902436.712834.83.64NA940010105025520
Sun-dried TomatoesTomatoes, sun-dried4405.34.991213.32NA680039200.143020
Irishmoss SeaweedRaw Irishmoss Seaweed600.154.665.931.760.69NA182003008.75019.5
Dried ShallotsFreeze-dried Shallots1031101416.8NA1160039001.83919.3
Onions FlakesDry Onions Flakes10519.91416NA1660075001.83819
Cooked KamutCooked Khorasan WheatNA0.950.323NA0.7NA1100NANA2.4NA18.4
CornmealWhole-grain Yellow Cornmeal1103.85236.34.253.04NA2500004.2318
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour1102.460.8196.63.7NA2500004.2317.3
MilletRaw Millet04.22.947.28.53.841148500000.5917
SorghumSorghum Grain03.320.96373.674.43NA2000005NA16.7
Wheat SproutsSprouted Wheat02.251.55319.472.65NA3800260NANA16.5
Whole Sorghum FlourWhole-grain Sorghum Flour03.30.61455.43.25NA250NA8NA56416.3
Root WasabiRaw Root Wasabi201.31.147.432.032.74NA18004190NANA16
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils202.20.9125.71.64NA67001260NANA16
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared402.450.718.12.371.06NA18700400NANA16
Sprouted LentilsRaw Sprouted Lentils202.281.2811.35.81.9NA100001650NANA15
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 402.60.647.32.130.95NA14100260336814
Dried Ancho PeppersPeppers, ancho, dried102201.822.6642035.4NA6900200NANA14
Dried Pasilla PeppersPeppers, pasilla, dried178801.723271.81642.3NA17000640NANA14
Cooked Whole-wheat PastaPasta, whole-wheat, cooked01.560.9931.32.680.93NA2100002.3613.4
Cooked Wild RiceWild rice, cooked00.520.87131.541.35NA2600002.4513.4
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.371.715361.6NA210032800013.3
Cooked SpeltSpelt, cooked01.030.325.7NA0.8NA13000NA2.6NA12.5
Green PeasRaw Green Peas3802.661.32211.041.7NA650040001.324812.4
Kelp SeaweedRaw Kelp Seaweed600.51.54.76.40.02NA180003008.766012.3
Boiled Green PeasBoiled and Drained Green Peas4002.61.520.21.532.16NA630014201.425912
Sprouted SoybeansRaw Sprouted Soybeans103.41.1811.59.31.76NA172001530NANA11.7
GarlicRaw Garlic021.175.9612.4NA30031200.81711.6
EppawRaw Eppaw01.11.2311.71.76NA24001300NANA11.5
Canned Hearts Of PalmHearts of palm, canned00.110.574.371.260.22NA3900790NANA11.5
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA1.571.03292.30.97NA200NANANA1NA11
Cooked TeffTeff, cooked01.830.339.1NA0.97NA1800NANANANA11
Bamboo ShootsRaw Bamboo Shoots101.50.761.62.4NA70040010011
EpazoteRaw Epazote300.283.486.41.81.52NA21500360NANA11
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.954.938151.1NA28010127600.1011
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.954.938151.112625010300.1011
Cooked QuinoaQuinoa, cooked01.071.14.12NA1.23NA4200006.3011
ParsleyFresh Parsley42100.860.981340.9NA15200133007.51640010.7
Sprouted PeasRaw Sprouted PeasNA2.251.553110.32.65NA144001040NANA10.5
Laver SeaweedRaw Laver Seaweed26000.984.4614.75.21.6NA146003900104010.5
Steamed Soybeans SproutsSteamed Sprouted Soybeans202.050.53117.431.05NA80008302.170610.4
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 40011.48141.540.65NA127002202.226610.3
Shiitake MushroomsRaw Shiitake MushroomsNA0.152.1738.8152.9360.5130NANA180NANA10.3
Sun-dried Chile PeppersSun-dried Hot Chile Peppers132400.811286.79.568.1NA5100314031.4108210
Young Cowpeas Raw Young Cowpeas 4101.11.4514.51.50.67NA16800250NANA10
In Pod Fava BeansRaw In Pod Fava Beans1701.332.922.52.251.04NA1480037011.640910
Green SoybeansRaw Green Soybeans904.351.7516.51.470.65NA165002900NANA9.9
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans03.82.3512.68.541.98NA106001730NANA9.7
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.992.7438.713.61.74NA14000210009.6
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds800.761.264.85.630.34NA36008200.23059.2
Cooked MilletMillet, cooked01.060.8213.31.71.08NA1900000.239.1
Boiled Green SoybeansBoiled and Drained Green Soybeans802.61.5512.51.280.6NA111001700NANA9.1
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans201.41.8125.61.3NA70001600NANA9
Sprouted Navy BeansRaw Sprouted Navy Beans03.92.15128.251.9NA132001880NANA8.9
Boiled White MushroomsBoiled and Drained White Mushrooms00.73344.621.60.95NA180040800.108.7
Fiddlehead FernsRaw Fiddlehead Ferns18100.22.149.8NANANANA02660NANA8.3
Baby Zucchini SquashRaw Baby Zucchini Squash2500.420.367.053.671.42NA20003410NANA8.3
Frozen Green PeasFrozen Green Peas, Unprepared10302.6117.25.470.83NA530018000.22798.2
Balsam-pear , PodsRaw Balsam-pear , Pods2400.40.442.120.43NA72008400NANA8
EndiveRaw Endive10800.80.75490.2NA142006504.423107.9
Boiled Potherb JuteBoiled and Drained Potherb Jute25900.911.928.90.725.7NA104003300710807.9
Potherb JuteRaw Potherb Jute27801.335.4612.60.726NA123003700NANA7.9
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1501.40.9610.42.571.93NA260010101.4627.9
Young Lima BeansRaw Young Lima Beans1002.171.0314.72.472.04NA340023403.2567.8
Boiled Sprouted PeasBoiled and Drained Sprouted Peas502.162.8510.76.831.28NA3600660NANA7.8
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods600.510.532.81.930.41NA510033001.4487.7
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans03.41.273.022.15NA5000100NANA7.7
Broccoli RaabRaw Broccoli Raab13101.621.312.23.221.7NA830020201622407.7
Oyster MushroomsRaw Oyster Mushrooms201.253.549.6131.170.438000290007.7
Boiled SpinachBoiled and Drained Spinach52400.952.364.91.452.42NA146009802149367.6
Vitamins in Top 100 Whole Fruits, Vegetables & Cereals with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of vitamins in whole fruits, vegetables & cereals , sorted by most amount of Zinc per 1 kilogram.
Top 5 whole fruits, vegetables & cereals with most amount of zinc per 1 kilogram are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Raw Wild Rice
- Dried Agar Seaweed
- Freeze-dried Chives