| Plant Foods | mg in 100 g |
| spirulina dried | 6.1 |
| sesame paste | 4.214 |
| sesame seeds | 4.082 |
| cocoa 100% | 3.788 |
| chocolate for baking | 3.233 |
| cashews dry roasted | 2.22 |
| cashews raw | 2.195 |
| cashews oil roasted | 2.043 |
| sunflower seeds dried | 1.8 |
| nuts mix oil roasted | 1.795 |
| brazil nuts | 1.743 |
| hazelnuts | 1.725 |
| poppy seed | 1.633 |
| sesame butter | 1.61 |
| walnuts | 1.586 |
| peanuts | 1.44 |
| tomatoes sun-dried | 1.423 |
| pumpkin seeds | 1.387 |
| celery seeds | 1.37 |
| pistachio nuts roasted salt added | 1.325 |
| pine nuts dried | 1.324 |
| pistachio nuts raw | 1.3 |
| flax seeds | 1.22 |
| pecan nuts | 1.2 |
| almonds dry roasted | 1.17 |
| wheat bran raw | 0.998 |
| almonds raw | 0.996 |
| beans white raw | 0.984 |
| shiitake boiled | 0.896 |
| savory | 0.847 |
| coconut meat dried | 0.796 |
| macadamia nuts | 0.756 |
| rice bran | 0.728 |
| chives freeze dried | 0.686 |
| watermelon seeds | 0.686 |
| chestnuts dried | 0.653 |
| thyme raw | 0.55 |
| spelt | 0.511 |
| mushrooms boiled | 0.504 |
| chocolate milk | 0.491 |
| molasses | 0.487 |
| coconut meat raw | 0.435 |
| watermelon red | 0.42 |
| chestnuts raw | 0.418 |
| oat bran | 0.403 |
| tofu fried | 0.398 |
| bread whole-wheat | 0.377 |
| pears dried | 0.371 |
| peaches dried | 0.364 |
| lentils sprouted raw | 0.352 |
| apricots dried | 0.343 |
| peppermint raw | 0.329 |
| raisins | 0.318 |
| rosemary fresh | 0.301 |
| yeast extract spread | 0.3 |
| garlic | 0.299 |
| kale raw | 0.29 |
| figs dried | 0.287 |
| beans white cooked | 0.287 |
| plums dried | 0.281 |
| Animal Foods | mg in 100 g |
| beef liver fried | 14.588 |
| beef liver braised | 14.283 |
| veal liver braised | 11.865 |
| lamb liver braised | 7.074 |
| duck liver | 5.962 |
| squid fried | 2.114 |
| calamari | 2.114 |
| lobster cooked in moist heat | 1.94 |
| crab cooked in moist heat | 1.182 |
| clams | 0.688 |
| oysters | 0.688 |
| mussels | 0.688 |
| pork liver raw | 0.677 |
| pork liver braised | 0.634 |
| chicken liver cooked | 0.496 |
| turkey liver simmered | 0.349 |
| chicken giblets simmered | 0.331 |
| salmon cooked in dry heat | 0.321 |
| parmesan | 0.238 |
| chicken breast baked | 0.233 |
| salmon smoked | 0.23 |
| anchovies | 0.211 |
| shrimps boiled | 0.193 |
| salami turkey | 0.19 |
| sardines in oil | 0.186 |
| swordfish cooked in dry heat | 0.162 |
| lamb leg braised in oil | 0.162 |
| salami pork | 0.16 |
| bacon pan-fried | 0.146 |
| pork shoulder lean roasted | 0.124 |
| beef shoulder grilled | 0.122 |
| veal meat lean cooked | 0.12 |
| herring cooked in dry heat | 0.118 |
| lamb shoulder lean braised | 0.116 |
| veal meat cooked | 0.114 |
| pork shoulder lean and fat roasted | 0.113 |
| pork tenderloin lean roasted | 0.111 |
| caviar | 0.11 |
| tuna cooked in dry heat | 0.11 |
| milk nonfat | 0.11 |
| eggs raw | 0.102 |
| mackerel cooked in dry heat | 0.094 |
| turkey roasted | 0.093 |
| beef meat lean broiled | 0.091 |
| pork chops lean broiled | 0.081 |
| pork chops lean pan-fried | 0.078 |
| egg yolk raw | 0.077 |
| pork chops lean braised | 0.076 |
| beef meat lean roasted | 0.074 |
| tuna canned in oil | 0.071 |
| bacon raw | 0.07 |
| whey dried | 0.07 |
| pork tenderloin lean broiled | 0.068 |
| chicken meat stewed | 0.061 |
| sturgeon cooked in dry heat | 0.053 |
| fish fingers breaded | 0.045 |
| turkey breast roasted | 0.041 |
| trout cooked in dry heat | 0.038 |
| cod cooked in dry heat | 0.036 |
| cheese edam | 0.036 |
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