| Plant Foods | mg in 100 g |
| rice bran | 7.39 |
| shiitake boiled | 3.594 |
| spirulina dried | 3.48 |
| wheat bran raw | 2.181 |
| mushrooms boiled | 2.16 |
| chives freeze dried | 2.106 |
| tomatoes sun-dried | 2.087 |
| peanuts | 1.767 |
| oat bran | 1.494 |
| avocado | 1.389 |
| cashews dry roasted | 1.217 |
| sunflower seeds dried | 1.13 |
| spelt | 1.068 |
| peas sprouted | 1.029 |
| flax seeds | 0.985 |
| nuts mix oil roasted | 0.962 |
| wheat sprouted | 0.947 |
| hazelnuts | 0.918 |
| chestnuts dried | 0.901 |
| cashews oil roasted | 0.88 |
| cashews raw | 0.864 |
| pecan nuts | 0.863 |
| rosemary fresh | 0.804 |
| molasses | 0.804 |
| coconut meat dried | 0.8 |
| macadamia nuts | 0.758 |
| beans white raw | 0.732 |
| sesame butter | 0.693 |
| bread whole-wheat | 0.686 |
| cauliflower raw | 0.652 |
| corn bran | 0.636 |
| broccoli cooked | 0.616 |
| garlic | 0.596 |
| dates | 0.589 |
| lentils sprouted raw | 0.578 |
| broccoli row | 0.573 |
| walnuts | 0.57 |
| peaches dried | 0.564 |
| potatoes no skin baked | 0.555 |
| pistachio nuts raw | 0.52 |
| apricots dried | 0.516 |
| pistachio nuts roasted salt added | 0.513 |
| potatoes no skin boiled | 0.509 |
| cauliflower boiled | 0.508 |
| chestnuts raw | 0.476 |
| chocolate milk | 0.472 |
| almonds raw | 0.469 |
| guava | 0.451 |
| figs dried | 0.434 |
| plums dried | 0.422 |
| thyme raw | 0.409 |
| curry sauce dry mix | 0.4 |
| butternut squash raw | 0.4 |
| parsley raw | 0.4 |
| black currant | 0.398 |
| dill weed fresh | 0.397 |
| rice white cooked | 0.39 |
| potatoes with skin baked | 0.383 |
| beans kidney boiled | 0.381 |
| beans kidney raw | 0.368 |
| Animal Foods | mg in 100 g |
| beef liver braised | 7.11 |
| beef liver fried | 6.943 |
| chicken liver cooked | 6.668 |
| pork liver raw | 6.65 |
| duck liver | 6.184 |
| veal liver braised | 6.065 |
| whey dried | 5.62 |
| pork liver braised | 4.774 |
| turkey liver simmered | 4.35 |
| lamb liver braised | 3.96 |
| caviar | 3.5 |
| chicken giblets simmered | 3.274 |
| egg yolk raw | 2.99 |
| salmon cooked in dry heat | 1.92 |
| eggs raw | 1.438 |
| eggs hard-boiled | 1.398 |
| tuna cooked in dry heat | 1.37 |
| veal meat lean cooked | 1.33 |
| bacon pan-fried | 1.31 |
| veal meat cooked | 1.26 |
| salami turkey | 1.074 |
| beef shoulder grilled | 1.07 |
| salami pork | 1.06 |
| pork tenderloin lean roasted | 1.012 |
| pork chops lean pan-fried | 0.998 |
| mackerel cooked in dry heat | 0.99 |
| lamb leg braised in oil | 0.929 |
| pork tenderloin lean broiled | 0.917 |
| chicken breast baked | 0.915 |
| salmon smoked | 0.87 |
| sturgeon cooked in dry heat | 0.87 |
| trout cooked in dry heat | 0.865 |
| turkey roasted | 0.858 |
| pork chops lean braised | 0.75 |
| chicken meat stewed | 0.746 |
| herring cooked in dry heat | 0.74 |
| mussels | 0.68 |
| clams | 0.68 |
| oysters | 0.68 |
| pork chops lean broiled | 0.672 |
| pork shoulder lean roasted | 0.651 |
| anchovies | 0.645 |
| sardines in oil | 0.642 |
| beef meat lean broiled | 0.601 |
| pork shoulder lean and fat roasted | 0.6 |
| beef meat lean roasted | 0.535 |
| bacon raw | 0.52 |
| squid fried | 0.51 |
| calamari | 0.51 |
| lamb shoulder lean braised | 0.5 |
| turkey breast roasted | 0.489 |
| crab cooked in moist heat | 0.4 |
| yogurt plain whole milk | 0.389 |
| swordfish cooked in dry heat | 0.38 |
| tuna canned in oil | 0.37 |
| milk whole 3.25% | 0.362 |
| milk reduced fat 2% | 0.356 |
| shrimps boiled | 0.34 |
| milk nonfat | 0.329 |
| parmesan | 0.325 |
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