Wheat GermCrude Wheat Germ77.41.58NA12.447426.4NA167117701572424.422
Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.219
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Wheat BranCrude Wheat Bran1452NA21121323NA201023461543.9714.419.6
Rice BranCrude Rice Bran1131.44NA36.8155028NA33282947319.921212
Wild RiceRaw Wild Rice41.71.04NA3.93512.64NA8598475.56141215.4
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
Dark Rye FlourRye flour, dark73.41.1NA9.8631812NA990142335.73.971021.3
Yeast extract spreadYeast extract spread1330.49NA83570.52NA206416754.867078.381
Durum WheatWheat, durum67.51.1NA72865.98NA10088551773.978.2621.7
OatsOats1071.24NA9.373519.76318103885150.43.977.8816.3
Hearts Of PalmRaw Hearts Of Palm35.71.28NA3.3520NANA27835841.427.87.4138
TeffRaw Teff3571.6NA1536518.3NA8518478.73247.217.5
Soft White WheatWheat, soft white67.50.85NA10.71796.76NA798863NA3.976.8720.7
TriticaleTriticale73.40.91NA5.12586.37NA710659NA9.926.8521
Hard white WheatWheat, hard white63.50.72NA9.051857.6NA704857NA3.976.619
Raw SpeltUncooked Spelt53.61NA8.82705.918279677023.2166.522
Oat FlourPartially Debranned Oat Flour1090.87NA7.942867.98NA89773667.537.76.3517
Buckwheat FlourWhole-groat Buckwheat Flour81.41.02NA8.064984.0388.5669114511.3226.222
Oat BranRaw Oat Bran1150.8NA10.746611NA1457112389.77.946.1713
Raw QuinoaQuinoa, uncooked931.17NA9.073914.03NA9071117179.926.1526.4
Whole Wheat PastaDry Whole-Wheat Pasta57.50.99NA7.22545.9NA681861154125.916.3
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour65.50.94NA7.362326.75NA64178225.25.955.8724.6
Raw AmaranthUncooked Amaranth Grain3161.04NA154926.6NA11051008377.945.722.4
Hard Red Spring WheatWheat, hard red spring49.60.81NA7.142468.05NA6596751403.975.525.3
Hulled BarleyBarley, hulled65.50.99NA7.142643.86NA52489775245.518.7
Spinach Spaghetti Dry Spinach Spaghetti 1150.99NA4.233455.25NA65974612671.45.4816.6
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140
RyeRye grain47.60.73NA5.22185.1NA659101227.63.975.2621
Millet FlourMillet flour27.81.06NA7.82362NA566445657.945.217.2
Whole Wheat FlourWhole-grain Wheat Flour67.50.81NA7.142728.071167087201233.975.1621.3
Brown Rice FlourRice flour, brown220.46NA3.932227.9611266957419.2164.8623.8
Roasted BuckwheatRoasted Buckwheat Groats33.71.24NA4.94393.2NA63363516.7224.816.7
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97
BuckwheatBuckwheat35.72.2NA4.374582.5811068991316.524.7619.3
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 53.60.85NA6.62064.45NA570726138224.7617.6
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
CornYellow Corn Grain 140.62NA5.382520.96NA41757030.869.54.420.6
Medium Rye flourRye flour, medium47.60.66NA5.041254.8NA44774228.63.974.321.8
Raw Pearled BarleyBarley, pearled, raw57.50.83NA4.961572.62NA43955675184.2320
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Long-grain Brown RiceRaw Long-grain Brown Rice180.6NA2.562305.66127617496349.924.2323.4
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.17133
Barley Malt flourBarley malt flour73.40.54NA9.351922.37NA60144575224.116.3
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Brown RiceRaw Medium-grain Brown Rice65.50.55NA3.572847.43NA524532NA7.94424.5
Barley flourBarley flour or meal63.50.68NA5.31912.05114587613757.943.9724
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
BulgurDry Bulgur69.50.66NA4.93256.05NA5958144.5633.73.8318
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97
Onions FlakesDry Onions Flakes5100.83NA3.081832.76NA60132199.9241.73.757.8
Cooked KamutCooked Khorasan Wheat180.41NA3.5952.04NA29232563.3163.65129
CornmealWhole-grain Yellow Cornmeal120.38NA6.852520.99NA47857030.869.53.620.4
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7.940.4NA1.852360.96NA50258315.75.953.5520
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour140.46NA4.721850.91NA54062530.69.923.4321.7
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry69.50.46NA5.361892.56NA504500NA15723.413.7
MilletRaw Millet161.5NA5.972263.2458.55663875.369.923.3317.2
SorghumSorghum Grain25.80.56NA6.673273.2NA57472024.23.973.324.6
Wheat SproutsSprouted Wheat55.60.52NA4.251633.7NA39733584.331.83.2795
Whole Sorghum FlourWhole-grain Sorghum Flour240.5NA6.232442.5NA55264324.25.953.2320.4
Root WasabiRaw Root Wasabi2540.31NA2.041370.78NA1591127NA33.73.2137
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127
Corn BranCrude Corn Bran83.30.49NA5.541270.28NA14387.332.7143.19.35
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 45.60.37NA4.2991.57NA2427446.759.922.8131
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
Dry PastaDry Unenriched Pasta41.70.57NA2.581051.8NA375443125122.819.6
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked25.80.45NA3.41072.62NA252191727.942.66123
Cooked Wild RiceWild rice, cooked5.950.24NA1.263.50.56NA1632001.65.952.66147
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5.951.78NA0.8727.80.4NA57.523249.27.942.64166
Light Rye FlourRye flour, light25.80.42NA1.863.52.3NA258445353.972.6422.6
Cooked SpeltSpelt, cooked200.43NA3.3972.17NA2982847.949.922.5132
Green PeasRaw Green Peas49.60.35NA2.965.50.81NA2144843.579.922.46156
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked220.34NA3.1845.61.93NA14115330142.420.8
Boiled Green PeasBoiled and Drained Green Peas53.60.34NA3.0677.41.04NA2325383.775.952.36155
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137
GarlicRaw Garlic3590.59NA3.3749.63.3NA3047962833.72.3116
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched180.22NA8.6569.52.2NA2141713022.325.6
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched180.22NA1.669.52.2NA214171NA22.325.6
EppawRaw Eppaw2180.46NA2.363.52.17NA3276751.8242.3119
Canned Hearts Of PalmHearts of palm, canned1150.26NA6.275.42.77NA1293511.48452.3179
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina240.39NA3.2789.32.05NA21815368122.22120
Cooked TeffTeff, cooked970.45NA4.07995.68NA238212NA162.2149
Bamboo ShootsRaw Bamboo Shoots25.80.38NA0.995.950.52NA11710581.67.942.2181
EpazoteRaw Epazote5460.38NA3.732406.15NA17112561.885.32.2177
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV35.70.99NA0.79180.28NA23888951.6122.2183
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini35.70.99NA0.79180.28NA23888951.6122.2183
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked5.950.42NA8.445.62.06NA1891513022.226.4
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched5.950.42NA1.645.62.06NA189151NA22.226.4
Cooked QuinoaQuinoa, cooked33.70.38NA2.961271.25NA3023415.56142.16142
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched55.60.44NA8.5549.62.16NA228228309.922.1623
RiceRaw Regular Long-grain White Rice55.60.44NA1.649.62.16127228228309.922.1623
Cooked Spinach SpaghettiSpaghetti, spinach, cooked59.50.41NA2.061233NA2141154427.82.14135
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Minerals in Top 100 Vegetables & Cereals with the highest Zinc content per 7 oz
In the above table you can find and compare the amount of minerals in all vegetables & cereals , sorted by most amount of Zinc per 7 ounces.
Top 5 vegetables & cereals with most amount of zinc per 7 ounces are:
- Crude Wheat Germ
- Dried Shiitake Mushrooms
- Dried Pepeao
- Crude Wheat Bran
- Crude Rice Bran