| Plant Foods | mg in 100 g |
| rice bran | 1677 |
| pumpkin seeds | 1233 |
| wheat bran raw | 1013 |
| poppy seed | 870 |
| watermelon seeds | 755 |
| cocoa 100% | 734 |
| oat bran | 734 |
| sesame butter | 732 |
| brazil nuts | 725 |
| sunflower seeds dried | 660 |
| sesame paste | 659 |
| flax seeds | 642 |
| sesame seeds | 629 |
| cashews raw | 593 |
| pine nuts dried | 575 |
| celery seeds | 547 |
| cashews oil roasted | 531 |
| chives freeze dried | 518 |
| cashews dry roasted | 490 |
| pistachio nuts raw | 490 |
| almonds raw | 484 |
| almonds dry roasted | 470 |
| pistachio nuts roasted salt added | 469 |
| nuts mix oil roasted | 449 |
| spelt | 401 |
| chocolate for baking | 400 |
| peanuts | 376 |
| tomatoes sun-dried | 356 |
| walnuts | 346 |
| beans white raw | 301 |
| hazelnuts | 290 |
| tofu fried | 287 |
| pecan nuts | 277 |
| chocolate milk | 208 |
| coconut meat dried | 206 |
| bread whole-wheat | 202 |
| wheat sprouted | 200 |
| macadamia nuts | 188 |
| lentils sprouted raw | 173 |
| peas sprouted | 165 |
| garlic | 153 |
| curry sauce dry mix | 149 |
| savory | 140 |
| chestnuts dried | 137 |
| oatmeal | 126 |
| peaches dried | 119 |
| spirulina dried | 118 |
| peas boiled | 117 |
| beans white cooked | 113 |
| coconut meat raw | 113 |
| peas raw | 108 |
| thyme raw | 106 |
| yeast extract spread | 104 |
| bread wheat white | 103 |
| raisins | 101 |
| coconut milk raw | 100 |
| mushrooms boiled | 87 |
| rice brown cooked | 83 |
| taro cooked | 76 |
| cress raw | 76 |
| Animal Foods | mg in 100 g |
| whey dried | 932 |
| parmesan | 729 |
| bacon pan-fried | 561 |
| cheese edam | 536 |
| beef liver braised | 497 |
| sardines in oil | 490 |
| beef liver fried | 485 |
| lamb liver braised | 420 |
| chicken liver cooked | 405 |
| egg yolk raw | 390 |
| veal liver braised | 379 |
| caviar | 356 |
| mussels | 338 |
| clams | 338 |
| oysters | 338 |
| tuna cooked in dry heat | 326 |
| trout cooked in dry heat | 321 |
| tuna canned in oil | 311 |
| shrimps boiled | 306 |
| swordfish cooked in dry heat | 304 |
| herring cooked in dry heat | 303 |
| pork tenderloin lean broiled | 295 |
| turkey liver simmered | 294 |
| chicken giblets simmered | 289 |
| pork liver raw | 288 |
| crab cooked in moist heat | 280 |
| mackerel cooked in dry heat | 278 |
| sturgeon cooked in dry heat | 271 |
| duck liver | 269 |
| pork chops lean pan-fried | 268 |
| pork tenderloin lean roasted | 267 |
| salami turkey | 266 |
| salmon cooked in dry heat | 256 |
| calamari | 251 |
| squid fried | 251 |
| veal meat lean cooked | 250 |
| beef meat lean broiled | 244 |
| pork liver braised | 241 |
| veal meat cooked | 239 |
| pork chops lean braised | 239 |
| salami pork | 229 |
| pork chops lean broiled | 228 |
| lamb leg braised in oil | 224 |
| beef meat lean roasted | 222 |
| pork shoulder lean roasted | 221 |
| lamb shoulder lean braised | 215 |
| turkey breast roasted | 214 |
| pork shoulder lean and fat roasted | 212 |
| beef shoulder grilled | 211 |
| chicken breast baked | 210 |
| turkey roasted | 203 |
| eggs raw | 198 |
| bacon raw | 188 |
| lobster cooked in moist heat | 185 |
| anchovies | 174 |
| eggs hard-boiled | 172 |
| fish fingers breaded | 171 |
| salmon smoked | 164 |
| chicken meat stewed | 150 |
| cod cooked in dry heat | 138 |
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