Wheat GermCrude Wheat Germ03.730.9913.54.52.58NA558000NANA24.4
Dried Shiitake MushroomsMushrooms, shiitake, dried00.62.522843.51.9NA32306.953060015.2
Dried PepeaoPepeao, dried01.640.695.9542.71.9NA31802.780NANA15
Wheat BranCrude Wheat Bran01.041.15274.332.6NA1570002.963.7714.4
Rice BranCrude Rice Bran05.460.5667.514.78.08NA1250009.763.7712
Wild RiceRaw Wild Rice20.230.5213.42.120.78NA1890001.633.7712
Dried Agar SeaweedSeaweed, agar, dried00.020.440.460.6NA11510009.9248.411.5
Dried ChivesFreeze-dried Chives67771.82.9811.74.23.96NA214013100NANA10
Dark Rye FlourRye flour, dark20.630.58.472.90.88NA65.50005.411.710
Yeast extract spreadYeast extract spread046.434.72539.130NA75130.9900008.3
Durum WheatWheat, durum00.830.2413.41.860.83NA85.3000NANA8.26
OatsOats01.50.281.92.680.2443.5111000NANA7.88
Hearts Of PalmRaw Hearts Of Palm5.950.0990.361.8NA1.6NA47.601600.9907.4
TeffRaw Teff00.770.546.671.870.96NANANANANA0.163.777.2
Soft White WheatWheat, soft white00.810.219.461.70.75NA81.400023.776.87
TriticaleTriticale00.830.272.842.60.27NA1450001.8NA6.85
Hard white WheatWheat, hard white00.770.218.71.90.73NA75.400023.776.6
Raw SpeltUncooked Spelt00.720.2213.62.120.4620.689.300NA1.577.146.5
Oat FlourPartially Debranned Oat Flour01.370.252.930.40.25NA63.50001.46.356.35
Buckwheat FlourWhole-groat Buckwheat Flour00.830.3812.20.871.15301070000.64146.2
Oat BranRaw Oat Bran02.320.441.852.960.33NA10300026.356.17
Raw QuinoaQuinoa, uncooked20.710.6331.530.97NA3650NA04.8406.15
Whole Wheat PastaDry Whole-Wheat PastaNA0.810.4317.21.730.56NA1370NA00.912.785.9
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour00.590.3710.620.38NA55.6NA001.053.775.87
Raw AmaranthUncooked Amaranth Grain00.230.41.832.91.17NA16308.3302.3605.7
Hard Red Spring WheatWheat, hard red spring010.2211.31.860.67NA85.300023.775.5
Hulled BarleyBarley, hulled21.30.579.140.560.63NA37.70001.134.375.5
Spinach Spaghetti Dry Spinach Spaghetti 45.60.740.399.032.40.64NA950001.473015.48
Fireweed LeavesRaw Fireweed Leaves3570.0650.279.282.71.25NA22204.370NANA5.28
RyeRye grain20.630.58.472.90.58NA75.40001.711.75.26
Millet FlourMillet flourNA0.820.14122.520.74NA83.3NA0NA0.221.65.2
Whole Wheat FlourWhole-grain Wheat Flour010.339.841.20.81NA87.30001.43.775.16
Brown Rice FlourRice flour, brownNA0.880.1612.63.161.46NA31.80001.2NA4.86
Roasted BuckwheatRoasted Buckwheat Groats00.440.54102.440.7NA83.3000NANA4.8
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers76662.42.414.70.974.4NA4540377007.942274.8
BuckwheatBuckwheat00.20.84142.440.423759.5000NANA4.76
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina NA0.740.3815.81.60.56NA117NANANA0.341.84.76
Lemon Grass Raw Lemon Grass 00.130.272.20.0990.16NA14905.160NANA4.43
CornYellow Corn Grain 220.760.47.20.841.23NA37.70000.970.64.4
Medium Rye flourRye flour, medium00.570.233.430.980.53NA67.50002.8411.74.3
Raw Pearled BarleyBarley, pearled, raw20.380.239.140.560.52NA45.60000.044.374.23
Dried Oriental RadishesRadishes, oriental, dried00.541.356.753.671.23NA5850000.028.934.23
Long-grain Brown RiceRaw Long-grain Brown Rice01.070.19132.10.959.945.60001.21.24.23
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans20.830.382.22.360.33NA2520240NANA4.17
Barley Malt flourBarley malt flour20.610.61111.151.3NA75.401.201.134.374.1
Morel MushroomsRaw Morel Mushrooms00.140.414.470.870.27NA18NANA409NANA4.03
Brown RiceRaw Medium-grain Brown Rice00.820.0858.552.961NA39.7000NANA4
Barley flourBarley flour or meal00.730.2312.40.290.7917160001.134.373.97
Dried SpirulinaDried Spirulina Seaweed57.54.727.325.46.90.72NA18702009.9250.63.97
Sun-dried TomatoesTomatoes, sun-dried87.31.050.97184.150.66NA135077.800.0285.33.95
Irishmoss SeaweedRaw Irishmoss Seaweed120.030.921.180.350.14NA36105.9501.739.923.87
BulgurDry Bulgur00.460.23102.060.68NA53.60000.123.773.83
Dried ShallotsFreeze-dried Shallots20.60.222.83.32NA230077.400.367.743.83
Onions FlakesDry Onions Flakes20.990.21.962.743.18NA329014900.367.543.75
Cooked KamutCooked Khorasan WheatNA0.190.064.57NA0.14NA220NANA0.48NA3.65
CornmealWhole-grain Yellow Cornmeal220.760.47.20.840.6NA49.60000.830.63.6
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry180.460.174.820.960.41NA49.600NANANA3.55
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour220.490.163.771.30.73NA49.60000.830.63.43
Dry Soba Japanese NoodlesNoodles, japanese, soba, dry00.950.266.371.90.48NA119000NANA3.4
MilletRaw Millet00.840.589.371.70.7622.61690000.0991.83.33
SorghumSorghum Grain00.660.197.30.730.88NA39.70000.99NA3.3
Wheat SproutsSprouted Wheat00.450.316.131.880.53NA75.405.160NANA3.27
Whole Sorghum FlourWhole-grain Sorghum Flour00.650.128.921.070.64NA49.6NA1.6NA0.9912.73.23
Root WasabiRaw Root Wasabi3.970.260.231.470.40.54NA35.70830NANA3.2
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils3.970.440.182.41.130.33NA1330250NANA3.18
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared7.940.490.141.60.470.21NA37107.940NANA3.14
Corn BranCrude Corn Bran7.940.020.25.431.260.3NA7.940000.830.63.1
Sprouted LentilsRaw Sprouted Lentils3.970.450.252.241.150.38NA198032.70NANA3
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 7.940.520.131.440.420.19NA28005.1600.6732.8
Dried Ancho PeppersPeppers, ancho, dried20280.364.4712.73.957NA13703.970NANA2.8
Dry PastaDry Unenriched Pasta00.180.123.370.860.28NA35.70000.220.22.8
Dried Pasilla PeppersPeppers, pasilla, dried35480.346.3414.23.168.4NA337012.70NANA2.78
Cooked Whole-wheat PastaPasta, whole-wheat, cooked00.310.26.20.530.18NA41.70000.461.22.66
Cooked Wild RiceWild rice, cooked00.10.172.550.310.27NA51.60000.480.992.66
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.0730.342.987.120.32NA41.700.655.6002.64
Light Rye FlourRye flour, light00.660.181.61.30.46NA45.60001.6511.72.64
Cooked SpeltSpelt, cooked00.20.065.1NA0.16NA25.800NA0.52NA2.5
Green PeasRaw Green Peas75.40.530.264.150.210.34NA129079.400.2649.22.46
Kelp SeaweedRaw Kelp Seaweed120.0990.30.931.270.004NA35705.9501.731312.44
Raw Unenriched Glutinous White RiceRice, white, glutinous, unenriched, uncooked00.360.114.261.640.21NA14000NANA2.4
Boiled Green PeasBoiled and Drained Green Peas79.40.510.340.30.43NA12502800.2851.42.36
Sprouted SoybeansRaw Sprouted Soybeans20.670.232.281.840.35NA341030.40NANA2.32
GarlicRaw Garlic00.40.221.41.22.45NA5.9506200.163.372.3
Enriched Medium-grain White RiceRice, white, medium-grain, raw, enriched01.150.095102.660.29NA4580000.22NA2.3
Raw Medium-grain White RiceRice, white, medium-grain, raw, unenrichedNA0.140.0953.182.660.29NA18000NANA2.3
EppawRaw Eppaw00.220.240.62.320.35NA47.6025.80NANA2.3
Canned Hearts Of PalmHearts of palm, canned00.0220.110.870.250.044NA77.4015.70NANA2.3
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched SemolinaNA0.310.25.730.460.19NA39.7NANANA0.2NA2.22
Cooked TeffTeff, cooked00.360.0651.8NA0.19NA35.70NANANANA2.2
Bamboo ShootsRaw Bamboo Shoots20.30.141.20.320.48NA1407.940202.2
EpazoteRaw Epazote5.950.0560.691.270.360.3NA42707.140NANA2.2
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.190.977.542.980.22NA55.60.2025320.0202.2
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.190.977.542.980.222549.60.205.950.0202.2
Raw Enriched Short-grain White RiceRice, white, short-grain, enriched, uncooked01.120.0958.162.560.34NA458000NANA2.2
Raw Short-grain White RiceRice, white, short-grain, raw, unenrichedNA0.140.0953.182.560.34NA12000NANA2.2
Cooked QuinoaQuinoa, cooked00.210.220.82NA0.24NA83.30001.2502.16
Enriched Regular Long-grain White RiceRice, white, long-grain, regular, raw, enriched01.140.0978.320.33NA4580000.220.22.16
RiceRaw Regular Long-grain White Rice00.140.0973.1820.330160000.220.22.16
Cooked Spinach SpaghettiSpaghetti, spinach, cooked160.190.23.040.360.19NA24000NANA2.14
ParsleyFresh Parsley8350.170.192.60.790.18NA302026401.532552.12
Vitamins 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 vitamins 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