Wheat GermCrude Wheat Germ71419.33.31.4310.50103NANANANA264624.4
Dried Shiitake MushroomsMushrooms, shiitake, dried5871.960.450.0260.2701504.4NANANA231915.2
Dried PepeaoPepeao, dried5910.87NANANA0161NANANANANA9.5715
Wheat BranCrude Wheat Bran4298.431.250.334.0501280.81NANANA853114.4
Rice BranCrude Rice Bran62741.48.280.63140991.80.40.40.9941.726.512
Wild RiceRaw Wild Rice7082.140.310.60.7501494.96NANA1.3312.329.212
Dried Agar SeaweedSeaweed, agar, dried6070.60.120.0020.00801615.9NANANA15.312.311.5
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA524210
Dark Rye FlourRye flour, dark6454.40.530.291.801364.60.460.443.5747.231.610
Yeast extract spreadYeast extract spread3671.8000040.53.180001347.48.3
Durum WheatWheat, durum6734.90.90.0951.850141NANANANANA278.26
OatsOats77213.72.40.224.80132NANANANA2133.57.88
Hearts Of PalmRaw Hearts Of Palm2280.40.0910.0260.1505134NANANA2.985.367.4
TeffRaw Teff7284.720.890.271.86NA1453.650.931.451.231626.47.2
Soft White WheatWheat, soft white6753.950.730.0711.601500.81NANANA25.221.26.87
TriticaleTriticale6674.150.730.121.70143NANANANANA266.85
Hard white WheatWheat, hard white6793.40.550.0691.401510.81NANANA24.222.46.6
Raw SpeltUncooked Spelt6714.820.810.132.37013913.50.481.671.1721.2296.5
Oat FlourPartially Debranned Oat Flour802183.20.296.3201301.600.20.9913296.35
Buckwheat FlourWhole-groat Buckwheat Flour6656.151.340.141.7401405.16NANA3.3720256.2
Oat BranRaw Oat Bran488142.640.245.2501312.88NANANA30.634.36.17
Raw QuinoaQuinoa, uncooked730121.40.525.90127NANANANA14286.15
Whole Wheat PastaDry Whole-Wheat Pasta6995.80.850.142.101465.440.60.481.3518.327.55.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour6593.870.85NANA01482.02NANANA26195.87
Raw AmaranthUncooked Amaranth Grain736142.90.0835.4301293.350.020.542.7813.3275.7
Hard Red Spring WheatWheat, hard red spring6533.80.620.0711.4401350.81NANANA24.230.65.5
Hulled BarleyBarley, hulled7034.560.960.22201461.6NANANA34.324.85.5
Spinach Spaghetti Dry Spinach Spaghetti 7383.10.450.151.1201485.4NANANA2126.55.48
Fireweed LeavesRaw Fireweed Leaves2045.46NANANA038NANANANA219.355.28
RyeRye grain6713.230.390.211.301511.940.220.321.43020.55.26
Millet FlourMillet flour7588.431.060.0875.06NA1493.302.50.66.9521.35.2
Whole Wheat FlourWhole-grain Wheat Flour6754.960.850.142.1701430.810.09900.7121.226.25.16
Brown Rice FlourRice flour, brown7205.51.10.0831.901521.3NANANA9.1314.34.86
Roasted BuckwheatRoasted Buckwheat Groats6875.381.170.121.520149NANANANA20.423.34.8
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.54.8
BuckwheatBuckwheat6816.751.470.151.90142NANANANA2026.34.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 7185.30.70.121.7NA1455.160.40.41.220274.76
Lemon Grass Raw Lemon Grass 1960.970.240.0620.27050.2NANANANANA3.64.43
CornYellow Corn Grain 7249.41.320.134.1601471.27NANANA14.518.74.4
Medium Rye flourRye flour, medium69330.360.191.201502.20.240.121.823.421.64.3
Raw Pearled BarleyBarley, pearled, raw6992.30.480.11101541.6NANANA3119.74.23
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.74.23
Long-grain Brown RiceRaw Long-grain Brown Rice7286.351.170.0641.9201511.3001.37.14154.23
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans248141.950.947018.7NANANANA1.6264.17
Barley Malt flourBarley malt flour7163.650.770.191.701551.6NANANA1420.44.1
Morel MushroomsRaw Morel Mushrooms61.51.130.1300.43NA101.201.205.566.24.03
Brown RiceRaw Medium-grain Brown Rice7185.31.060.0811.820151NANANANA6.75154
Barley flourBarley flour or meal6853.180.660.151.3801481.6NANANA20213.97
Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.141143.97
Sun-dried TomatoesTomatoes, sun-dried5125.90.850.0222.2011174.6NANANA24.4283.95
Irishmoss SeaweedRaw Irishmoss Seaweed970.320.0650.0020.004024.41.2NANANA2.5833.87
BulgurDry Bulgur6792.640.460.0461.0301510.81NANANA2524.43.83
Dried ShallotsFreeze-dried Shallots6910.990.170.020.37016075.7NANANA3124.43.83
Onions FlakesDry Onions Flakes6930.910.150.0180.34016574.2NANANA18.317.83.75
Cooked KamutCooked Khorasan Wheat2621.650.15NANA054.86.1NANANA8.5311.33.65
CornmealWhole-grain Yellow Cornmeal7187.1210.0973.1501531.27NANANA14.5163.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry7084.130.580.0561.780157NANANANA22153.55
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour7167.661.080.113.401531.27NANANA14.513.83.43
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry6671.40.270.0320.40148NANANANANA28.53.4
MilletRaw Millet7508.371.430.2340145NANANANA17223.33
SorghumSorghum Grain6536.871.20.132.9601435.02NANANA13.3213.3
Wheat SproutsSprouted Wheat3932.520.410.0521.05084.4NANANANA2.2153.27
Whole Sorghum FlourWhole-grain Sorghum Flour7126.631.050.122.65NA1523.850.322.60.931316.73.23
Root WasabiRaw Root Wasabi2161.25NANANA046.7NANANANA15.59.533.2
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2000.890.110.0690.33042NANANANANA17.53.18
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2761.40.370.240.33050NANANANA9.92183.14
Corn BranCrude Corn Bran4451.830.260.0260.8101700NANANA15716.63.1
Sprouted LentilsRaw Sprouted Lentils2101.10.110.0750.36044NANANANANA17.83
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 2621.30.350.230.320478.85NANANA12.7172.8
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.52.8
Dry PastaDry Unenriched Pasta73630.550.0481.0701485.30.220.240.956.35262.8
Dried Pasilla PeppersPeppers, pasilla, dried68531.5NANANA0101NANANANA5324.52.78
Cooked Whole-wheat PastaPasta, whole-wheat, cooked2963.40.480.0711.07059.71.50.140.140.47.74122.66
Cooked Wild RiceWild rice, cooked2000.670.0970.190.24042.31.450.40.40.653.577.92.66
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt1110.440.0990.0060.062028.67.62NANANA4.173.12.64
Light Rye FlourRye flour, light7082.640.30.160.9901521.850.180.281.131619.52.64
Cooked SpeltSpelt, cooked2521.7NANANA052.5NANANANA7.74112.5
Green PeasRaw Green Peas1610.790.140.0690.3028.711.30.770.249.911.310.82.46
Kelp SeaweedRaw Kelp Seaweed85.31.10.490.0080.040191.2NANANA2.583.332.44
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked7341.10.220.0160.380162NANANANA5.5613.52.4
Boiled Green PeasBoiled and Drained Green Peas1670.440.0770.0380.1603111.80.810.2610.41110.62.36
Sprouted SoybeansRaw Sprouted Soybeans24213.31.840.886.62019NANANANA2.2262.32
GarlicRaw Garlic2960.990.180.040.45065.62NANANA4.1712.62.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched7141.150.310.0540.250157NANANANA2.78132.3
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched7141.150.310.0540.250157NANANANANA132.3
EppawRaw Eppaw2983.57NANANA063NANANANANA9.132.3
Canned Hearts Of PalmHearts of palm, canned55.61.230.260.0380.3609.17NANANANA4.7652.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina3162.980.470.0771.1NA62.51.70.140.140.49.1311.52.22
Cooked TeffTeff, cooked2001.3NANANA039.4NANANANA5.567.682.2
Bamboo ShootsRaw Bamboo Shoots53.60.60.140.040.23010.35.95NANANA4.375.162.2
EpazoteRaw Epazote63.51.03NANANA014.8NANANANA7.540.652.2
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV43.70.20.02800.07908.533.4NANANA1.24.962.2
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini43.70.20.02800.07908.533.4NANANA1.24.962.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked7101.030.280.0480.230157NANANANA5.56132.2
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched7101.030.280.0480.230157NANANANANA132.2
Cooked QuinoaQuinoa, cooked2383.80.460.171.93042.31.73NANANA5.568.732.16
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched7241.30.360.0620.2901590.240.040.040.162.58142.16
RiceRaw Regular Long-grain White Rice7241.30.360.0620.2901590.24NANANA2.58142.16
Cooked Spinach SpaghettiSpaghetti, spinach, cooked2581.250.180.060.45052NANANANANA9.12.14
ParsleyFresh Parsley71.41.570.260.0160.23012.61.7NANANA6.555.92.12
Macronutrients 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 macronutrients 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