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
Adzuki BeansRaw Adzuki Beans10.460.222.631.470.35NA622000NANA5.04
SoybeansRaw Soybeans10.870.871.620.790.38NA3750600.85474.9
Soy NutsDry-roasted Soybeans00.430.761.060.470.23NA20504.60NA374.77
Durum WheatWheat, durum00.420.126.740.940.42NA43000NANA4.16
OatsOats00.760.140.961.350.122256000NANA3.97
Soy FlourRaw Full-fat Soy Flour60.581.164.321.60.46NA3450001.95703.92
Hearts Of PalmRaw Hearts Of Palm30.050.180.9NA0.81NA240800.503.73
White BeansRaw White Beans00.440.150.480.730.32NA3880000.215.63.67
Black BeansRaw Black Beans00.90.191.960.90.29NA4440000.215.63.65
Navy BeansRaw Navy Beans00.780.162.20.740.43NA3640NA00.022.53.65
Cranberry BeansRaw Cranberry Beans00.750.211.460.750.31NA604000NANA3.63
TeffRaw Teff00.390.273.360.940.48NANANANANA0.081.93.63
Red LentilsRaw Pink Or Red Lentils30.510.111.50.350.4NA20401.70NANA3.6
Split Green PeasRaw Split Green Peas70.720.243.60.960.14NA1501.800.12163.5
Soft White WheatWheat, soft white00.410.114.770.850.38NA4100011.93.46
Common CowpeasRaw Common Cowpeas30.850.232.081.50.36NA63301.500.3953.37
Mungo BeansRaw Mungo Beans10.270.251.450.910.28NA216000NANA3.35
Hard white WheatWheat, hard white00.390.114.40.950.37NA3800011.93.33
Raw SpeltUncooked Spelt00.360.116.841.070.2310.44500NA0.793.63.28
LentilsRaw Lentils20.870.212.62.140.54NA47904.500.4953.27
PeanutsRaw Peanuts00.640.14121.770.35NA2400008.3303.27
Broadbeans Raw Broadbeans 30.560.332.830.980.37NA42301.400.0593.14
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
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt00.270.0370.410.320.037NA4000NANA2.85
Large Lima BeansRaw Large Lima Beans00.510.21.541.360.51NA3950000.7262.83
Small White BeansRaw Small White Beans00.740.211.340.730.44NA386000NANA2.8
Kidney BeansRaw All Types Kidney Beans00.530.222.060.780.4NA39404.500.22192.8
Red Kidney BeansRaw Red Kidney Beans00.610.222.10.780.4NA39404.500.215.62.8
Hard Red Spring WheatWheat, hard red spring00.50.115.70.940.34NA4300011.92.78
Dry-roasted PeanutsDry-roasted Peanuts, no salt00.150.214.410.47NA970004.9302.77
Chickpeas Raw Chickpeas 30.480.211.541.60.54NA5570400.8292.76
Pigeon Peas Raw Pigeon Peas 10.640.192.971.270.28NA456000NANA2.76
Mung BeansRaw Mung Beans60.620.232.251.90.38NA62504.800.5192.68
Fireweed LeavesRaw Fireweed Leaves1800.0330.144.671.360.63NA11202.20NANA2.66
RyeRye grain10.320.254.271.460.29NA380000.855.92.65
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans00.570.221.71.260.33NA4000000.75.92.6
Whole Wheat FlourWhole-grain Wheat Flour00.50.174.960.60.41NA440000.711.92.6
Pink BeansRaw Pink Beans00.770.191.910.53NA4630000.215.72.55
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
Great Northern BeansRaw Great Northern Beans00.650.241.961.10.45NA48205.300.2262.3
Pinto BeansRaw Pinto Beans00.710.211.170.790.47NA52506.300.215.62.28
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
Black Turtle BeansRaw Black Turtle Beans00.90.191.960.90.29NA4440000.215.62.2
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
MothbeansRaw Mothbeans20.560.0912.81.540.37NA649040NANA1.92
French BeansRaw French Beans00.540.222.10.790.4NA39904.60NANA1.9
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
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt00.120.0640.720.430.096NA121000NANA1.77
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
Cooked TempehTempeh, cooked00.0540.362.140.450.2NA210.14000.419.31.57
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt10.120.0630.530.290.14NA17201.300.3541.53
Sprouted LentilsRaw Sprouted Lentils20.230.131.130.580.19NA100016.50NANA1.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt00.30.130.830.160.047NA10000NANA1.44
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
Canned Baked BeansCanned Baked Beans no Salt50.150.060.43NA0.13NA2403.100.150.81.4
Dried Pasilla PeppersPeppers, pasilla, dried17880.173.27.181.64.23NA17006.40NANA1.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt00.120.0460.140.230.093NA810000.943.51.38
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt00.130.0530.50.190.009NA5901.10NANA1.38
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
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt10.20.0550.50.410.1NA20800.400.281.71.3
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt00.170.0731.060.640.18NA18101.500.111.71.27
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
Vitamins 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 vitamins 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