Dried Shiitake MushroomsMushrooms, shiitake, dried00.31.2714220.97NA16303.5154007.66
Dried PepeaoPepeao, dried00.830.35321.50.95NA16001.40NANA7.5
Wild RiceRaw Wild Rice10.120.266.731.070.39NA950000.821.95.96
Dried Agar SeaweedSeaweed, agar, dried00.010.220.23.020.3NA580000524.45.8
Dried ChivesFreeze-dried Chives34150.91.55.92.12NA10806600NANA5.12
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA4.16
OatsOats00.760.140.961.350.122256000NANA3.97
Hearts Of PalmRaw Hearts Of Palm30.050.180.9NA0.81NA240800.503.73
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.93.63
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.93.46
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.93.33
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.63.28
Buckwheat FlourWhole-groat Buckwheat Flour00.420.196.150.440.5815540000.3273.12
Whole Wheat PastaDry Whole-Wheat PastaNA0.410.228.70.870.28NA690NA00.461.42.97
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.30.195.3510.19NA28NA000.531.92.96
Raw AmaranthUncooked Amaranth Grain00.120.20.921.460.59NA8204.201.202.87
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.92.78
Fireweed LeavesRaw Fireweed Leaves1800.0330.144.671.360.63NA11202.20NANA2.66
RyeRye grain10.320.254.271.460.29NA380000.855.92.65
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.92.6
Roasted BuckwheatRoasted Buckwheat Groats00.220.275.141.230.35NA42000NANA2.42
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers38631.21.27.40.492.22NA22901900041142.4
BuckwheatBuckwheat00.10.4371.230.2118.630000NANA2.4
Lemon Grass Raw Lemon Grass 00.0650.141.10.050.08NA7502.60NANA2.23
CornYellow Corn Grain 110.390.23.630.420.62NA190000.490.32.2
Dried Oriental RadishesRadishes, oriental, dried00.270.683.41.850.62NA2950000.014.52.13
Long-grain Brown RiceRaw Long-grain Brown Rice00.540.0956.51.060.485230000.60.62.13
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans10.420.191.11.20.17NA1270120NANA2.1
Morel MushroomsRaw Morel Mushrooms00.0690.212.250.440.14NA9NANA206NANA2.03
Brown RiceRaw Medium-grain Brown Rice00.410.0434.31.50.51NA20000NANA2.02
Dried SpirulinaDried Spirulina Seaweed292.383.67133.480.36NA940100525.52
Sun-dried TomatoesTomatoes, sun-dried440.530.499.052.10.33NA68039.200.01432
Irishmoss SeaweedRaw Irishmoss Seaweed60.0150.470.590.180.069NA1820300.8751.95
Dried ShallotsFreeze-dried Shallots10.30.111.41.68NA11603900.183.91.93
Onions FlakesDry Onions Flakes10.50.10.991.381.6NA16607500.183.81.9
Cooked KamutCooked Khorasan WheatNA0.0950.032.3NA0.07NA110NANA0.24NA1.84
CornmealWhole-grain Yellow Cornmeal110.390.23.630.430.3NA250000.420.31.82
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour110.250.081.90.660.37NA250000.420.31.73
MilletRaw Millet00.420.294.70.850.3811.4850000.050.91.68
SorghumSorghum Grain00.330.0963.70.370.44NA200000.5NA1.67
Wheat SproutsSprouted Wheat00.230.163.10.950.27NA3802.60NANA1.65
Whole Sorghum FlourWhole-grain Sorghum Flour00.330.0614.50.540.33NA25NA0.8NA0.56.41.63
Root WasabiRaw Root Wasabi20.130.110.740.20.27NA180420NANA1.62
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils20.220.091.20.570.16NA67012.60NANA1.6
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared40.250.0710.810.240.11NA187040NANA1.58
Sprouted LentilsRaw Sprouted Lentils20.230.131.130.580.19NA100016.50NANA1.5
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 40.260.0640.730.210.095NA14102.600.336.81.42
Dried Ancho PeppersPeppers, ancho, dried10220.182.266.423.54NA69020NANA1.42
Dried Pasilla PeppersPeppers, pasilla, dried17880.173.27.181.64.23NA17006.40NANA1.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.160.0993.130.270.093NA210000.230.61.34
Cooked Wild RiceWild rice, cooked00.0520.0871.30.150.14NA260000.240.51.34
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.0370.171.53.60.16NA2100.328001.33
Cooked SpeltSpelt, cooked00.10.032.57NA0.08NA1300NA0.26NA1.25
Green PeasRaw Green Peas380.270.132.10.10.17NA6504000.13251.24
Kelp SeaweedRaw Kelp Seaweed60.050.150.470.640.002NA1800300.87661.23
Boiled Green PeasBoiled and Drained Green Peas400.260.152.020.150.22NA6301400.14261.2
Sprouted SoybeansRaw Sprouted Soybeans10.340.121.150.930.18NA172015.30NANA1.17
GarlicRaw Garlic00.20.110.70.61.24NA303100.081.71.16
EppawRaw Eppaw00.110.120.31.170.18NA240130NANA1.15
Canned Hearts Of PalmHearts of palm, canned00.0110.0570.440.130.022NA3907.90NANA1.15
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.160.12.90.230.097NA20NANANA0.1NA1.12
Cooked TeffTeff, cooked00.180.0330.91NA0.097NA180NANANANA1.1
Bamboo ShootsRaw Bamboo Shoots10.150.070.60.160.24NA7040101.1
EpazoteRaw Epazote30.0280.350.640.180.15NA21503.60NANA1.1
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.0950.493.81.50.11NA280.1012760.0101.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.0950.493.81.50.1112.6250.1030.0101.1
Cooked QuinoaQuinoa, cooked00.110.110.41NA0.12NA420000.6301.1
ParsleyFresh Parsley4210.0860.0981.30.40.09NA152013300.7516401.07
Sprouted PeasRaw Sprouted PeasNA0.230.163.11.030.27NA144010.40NANA1.05
Laver SeaweedRaw Laver Seaweed2600.0980.451.470.520.16NA1460390141.05
Steamed Soybeans SproutsSteamed Sprouted Soybeans20.210.0531.10.740.11NA8008.300.2170.61.04
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 400.10.151.40.150.065NA12702.200.2226.61.03
Shiitake MushroomsRaw Shiitake MushroomsNA0.0150.223.881.50.296.0513NANA18NANA1.03
Sun-dried Chile PeppersSun-dried Hot Chile Peppers13240.0811.28.670.960.81NA51031.403.141081.02
Young Cowpeas Raw Young Cowpeas 410.110.151.450.150.067NA16802.50NANA1
In Pod Fava BeansRaw In Pod Fava Beans170.130.292.250.230.1NA14803.701.16411
Green SoybeansRaw Green Soybeans90.440.181.650.150.065NA1650290NANA0.99
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans00.380.241.260.850.2NA106017.30NANA0.97
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.0990.273.871.360.17NA140021000.96
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds80.0760.130.480.560.034NA3608.200.0230.50.92
Cooked MilletMillet, cooked00.110.0821.330.170.11NA190000.020.30.91
Boiled Green SoybeansBoiled and Drained Green Soybeans80.260.161.250.130.06NA1110170NANA0.91
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans20.140.181.20.560.13NA700160NANA0.9
Sprouted Navy BeansRaw Sprouted Navy Beans00.390.221.220.830.19NA1320190NANA0.89
Boiled White MushroomsBoiled and Drained White Mushrooms00.0730.34.462.160.095NA180480.0100.87
Fiddlehead FernsRaw Fiddlehead Ferns1810.020.215NANANANA026.60NANA0.83
Baby Zucchini SquashRaw Baby Zucchini Squash250.0420.0360.710.370.14NA200340NANA0.83
Frozen Green PeasFrozen Green Peas, Unprepared1030.260.11.720.550.083NA5301800.02280.82
Balsam-pear , PodsRaw Balsam-pear , Pods240.040.040.40.210.043NA720840NANA0.8
EndiveRaw Endive1080.080.0750.40.90.02NA14206.500.442310.79
Boiled Potherb JuteBoiled and Drained Potherb Jute2590.0910.190.890.0720.57NA10403300.71080.79
Potherb JuteRaw Potherb Jute2780.130.551.260.0720.6NA1230370NANA0.79
Boiled Young Lima BeansBoiled and Drained Young Lima Beans150.140.0961.040.260.19NA2601000.146.20.79
Young Lima BeansRaw Young Lima Beans100.220.11.470.250.2NA34023.400.325.60.78
Boiled Sprouted PeasBoiled and Drained Sprouted Peas50.220.291.070.680.13NA3606.60NANA0.78
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods60.0510.0530.280.190.041NA5103300.144.80.77
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.340.120.70.30.22NA50010NANA0.77
Broccoli RaabRaw Broccoli Raab1310.160.131.220.320.17NA8302001.622240.77
Oyster MushroomsRaw Oyster Mushrooms20.130.354.961.30.117.04380029000.77
Boiled SpinachBoiled and Drained Spinach5240.0950.240.490.150.24NA14609.802.084940.76
Vitamins in Top 100 Whole Fruits, Vegetables & Cereals with the highest Zinc content per 100 g
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 100 grams.
Top 5 whole fruits, vegetables & cereals with most amount of zinc per 100 grams are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Raw Wild Rice
- Dried Agar Seaweed
- Freeze-dried Chives