Wheat GermCrude Wheat Germ3609.721.670.725.3051.8NANANANA132312.3
Dried Shiitake MushroomsMushrooms, shiitake, dried2960.990.230.0130.14075.42.2NANANA11.59.67.66
Dried PepeaoPepeao, dried2980.44NANANA081NANANANANA4.827.5
Wheat BranCrude Wheat Bran2164.250.630.172.04064.50.41NANANA42.815.67.27
Rice BranCrude Rice Bran316214.170.327.14049.70.90.20.20.52113.46.04
Wild RiceRaw Wild Rice3571.080.160.30.380752.5NANA0.676.214.75.96
Dried Agar SeaweedSeaweed, agar, dried3060.30.0610.0010.0040812.97NANANA7.76.25.8
Dried ChivesFreeze-dried Chives3113.50.590.0731.3064.3NANANANA26215.12
Dark Rye FlourRye flour, dark3252.220.270.150.9068.62.30.230.221.824165.04
Yeast extract spreadYeast extract spread1850.9000020.41.60006.5244.2
Durum WheatWheat, durum3392.470.450.0480.93071NANANANANA13.74.16
OatsOats3896.91.20.112.42066.3NANANANA10.6173.97
Hearts Of PalmRaw Hearts Of Palm1150.20.0460.0130.076025.617NANANA1.52.73.73
TeffRaw Teff3672.380.450.140.94NA731.840.470.730.62813.33.63
Soft White WheatWheat, soft white34020.370.0360.8075.40.41NANANA12.710.73.46
TriticaleTriticale3362.10.370.0610.85072NANANANANA133.45
Hard white WheatWheat, hard white3421.70.280.0350.720760.41NANANA1211.33.33
Raw SpeltUncooked Spelt3382.430.410.0651.20706.820.240.840.5910.714.63.28
Oat FlourPartially Debranned Oat Flour4049.11.60.153.2065.70.800.10.56.514.73.2
Buckwheat FlourWhole-groat Buckwheat Flour3353.10.680.0710.88070.62.6NANA1.71012.63.12
Oat BranRaw Oat Bran2467.031.330.122.65066.21.45NANANA15.417.33.1
Raw QuinoaQuinoa, uncooked3686.070.710.262.98064NANANANA7143.1
Whole Wheat PastaDry Whole-Wheat Pasta3522.930.430.071.06073.42.740.30.240.689.2142.97
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour3321.950.43NANA074.51.02NANANA139.62.96
Raw AmaranthUncooked Amaranth Grain37171.460.0422.74065.31.70.010.271.46.713.62.87
Hard Red Spring WheatWheat, hard red spring3291.920.310.0360.730680.41NANANA1215.42.78
Hulled BarleyBarley, hulled3542.30.480.111073.50.8NANANA17.312.52.77
Spinach Spaghetti Dry Spinach Spaghetti 3721.570.230.0740.570752.72NANANA10.613.42.76
Fireweed LeavesRaw Fireweed Leaves1032.75NANANA019.2NANANANA10.64.72.66
RyeRye grain3381.630.20.110.660760.980.110.160.711510.32.65
Millet FlourMillet flour3824.250.540.0442.55NA751.6601.260.33.510.82.63
Whole Wheat FlourWhole-grain Wheat Flour3402.50.430.0731.10720.410.0500.3610.713.22.6
Brown Rice FlourRice flour, brown3632.780.560.0420.95076.50.66NANANA4.67.232.45
Roasted BuckwheatRoasted Buckwheat Groats3462.70.590.0620.77075NANANANA10.311.72.42
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers31430.450.151.46068.740.8NANANA21.3182.4
BuckwheatBuckwheat3433.40.740.0780.96071.5NANANANA1013.32.4
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3622.680.350.0620.87NA732.60.20.20.61013.52.4
Lemon Grass Raw Lemon Grass 990.490.120.0310.14025.3NANANANANA1.822.23
CornYellow Corn Grain 3654.740.670.0652.1074.30.64NANANA7.39.42.2
Medium Rye flourRye flour, medium3491.520.180.0980.6075.41.10.120.060.912112.17
Raw Pearled BarleyBarley, pearled, raw3521.160.240.0550.51077.70.8NANANA15.69.92.13
Dried Oriental RadishesRadishes, oriental, dried2710.720.220.210.12063.437.3NANANA247.92.13
Long-grain Brown RiceRaw Long-grain Brown Rice3673.20.590.0320.97076.30.66000.663.67.542.13
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1257.10.990.473.5409.4NANANANA0.8132.1
Barley Malt flourBarley malt flour3611.840.390.0950.86078.30.8NANANA7.110.32.06
Morel MushroomsRaw Morel Mushrooms310.570.06500.22NA5.10.600.602.83.122.03
Brown RiceRaw Medium-grain Brown Rice3622.680.540.0410.92076NANANANA3.47.52.02
Barley flourBarley flour or meal3451.60.340.0770.7074.50.8NANANA1010.52
Dried SpirulinaDried Spirulina Seaweed2907.72.650.821.250243.1NANANA3.657.52
Sun-dried TomatoesTomatoes, sun-dried2582.970.430.0111.1055.837.6NANANA12.3142
Irishmoss SeaweedRaw Irishmoss Seaweed490.160.0330.0010.002012.30.61NANANA1.31.51.95
BulgurDry Bulgur3421.330.230.0230.520760.41NANANA12.512.31.93
Dried ShallotsFreeze-dried Shallots3480.50.0840.010.19080.738NANANA15.712.31.93
Onions FlakesDry Onions Flakes3490.460.0780.0090.17083.337.4NANANA9.28.951.9
Cooked KamutCooked Khorasan Wheat1320.830.077NANA027.63.07NANANA4.35.71.84
CornmealWhole-grain Yellow Cornmeal3623.60.510.0491.60770.64NANANA7.38.11.82
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3572.080.290.0280.9079.3NANANANA117.461.8
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour3613.860.540.0531.70770.64NANANA7.36.931.73
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry3360.710.140.0160.2074.6NANANANANA14.41.7
MilletRaw Millet3784.20.720.122073NANANANA8.5111.68
SorghumSorghum Grain3293.460.610.0651.50722.53NANANA6.710.61.67
Wheat SproutsSprouted Wheat1981.270.210.0260.53042.5NANANANA1.17.51.65
Whole Sorghum FlourWhole-grain Sorghum Flour3593.340.530.0611.34NA76.61.940.161.30.476.68.431.63
Root WasabiRaw Root Wasabi1090.63NANANA023.5NANANANA7.84.81.62
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1010.450.0530.0350.17021.3NANANANANA8.81.6
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1390.70.190.120.17025NANANANA591.58
Corn BranCrude Corn Bran2240.920.130.0130.41085.60NANANA798.361.56
Sprouted LentilsRaw Sprouted Lentils1060.550.0570.0380.18022NANANANANA8.961.5
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1320.660.180.120.16023.84.46NANANA6.48.51.42
Dried Ancho PeppersPeppers, ancho, dried2818.20.820.164.27051.4NANANANA21.6121.42
Dry PastaDry Unenriched Pasta3711.50.280.0240.54074.72.670.110.120.483.2131.4
Dried Pasilla PeppersPeppers, pasilla, dried34516NANANA051NANANANA2712.41.4
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1491.70.240.0360.540300.750.070.070.23.961.34
Cooked Wild RiceWild rice, cooked1010.340.0490.0950.12021.30.730.20.20.331.841.34
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt560.220.050.0030.031014.43.84NANANA2.11.561.33
Light Rye FlourRye flour, light3571.330.150.0830.5076.70.930.090.140.5789.81.33
Cooked SpeltSpelt, cooked1270.85NANANA026.4NANANANA3.95.51.25
Green PeasRaw Green Peas810.40.0710.0350.15014.55.670.390.1255.75.41.24
Kelp SeaweedRaw Kelp Seaweed430.560.250.0040.0209.570.6NANANA1.31.681.23
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked3700.550.110.0080.19081.7NANANANA2.86.81.2
Boiled Green PeasBoiled and Drained Green Peas840.220.0390.0190.082015.65.930.410.135.25.55.361.2
Sprouted SoybeansRaw Sprouted Soybeans1226.70.930.453.3409.57NANANANA1.1131.17
GarlicRaw Garlic1490.50.0890.020.230331NANANA2.16.361.16
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched3600.580.160.0270.13079.3NANANANA1.46.61.16
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenriched3600.580.160.0270.13079.3NANANANANA6.61.16
EppawRaw Eppaw1501.8NANANA031.7NANANANANA4.61.15
Canned Hearts Of PalmHearts of palm, canned280.620.130.0190.1804.62NANANANA2.42.521.15
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1591.50.240.0390.55NA31.50.850.070.070.24.65.821.12
Cooked TeffTeff, cooked1010.65NANANA020NANANANA2.83.871.1
Bamboo ShootsRaw Bamboo Shoots270.30.0690.020.1105.23NANANA2.22.61.1
EpazoteRaw Epazote320.52NANANA07.44NANANANA3.80.331.1
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV220.10.01400.0404.31.72NANANA0.62.51.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini220.10.01400.0404.31.72NANANA0.62.51.1
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked3580.520.140.0240.11079NANANANA2.86.51.1
Raw Short-grain White RiceRice, white, short-grain, raw, unenriched3580.520.140.0240.11079NANANANANA6.51.1
Cooked QuinoaQuinoa, cooked1201.920.230.0850.97021.30.87NANANA2.84.41.1
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched3650.660.180.0310.150800.120.020.020.081.37.131.1
RiceRaw Regular Long-grain White Rice3650.660.180.0310.150800.12NANANA1.37.131.1
Cooked Spinach SpaghettiSpaghetti, spinach, cooked1300.630.0910.030.23026NANANANANA4.61.08
ParsleyFresh Parsley360.790.130.0080.1206.330.85NANANA3.32.971.07
Macronutrients in Top 100 Vegetables & Cereals with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in all vegetables & cereals , sorted by most amount of Zinc per 100 grams.
Top 5 vegetables & cereals with most amount of zinc per 100 grams are:
- Crude Wheat Germ
- Dried Shiitake Mushrooms
- Dried Pepeao
- Crude Wheat Bran
- Crude Rice Bran