| Plant Foods | mg in 100 g |
| rice bran | 4.07 |
| chives freeze dried | 1.996 |
| savory | 1.81 |
| pistachio nuts raw | 1.7 |
| sunflower seeds dried | 1.345 |
| wheat bran raw | 1.303 |
| yeast extract spread | 1.3 |
| pistachio nuts roasted salt added | 1.274 |
| garlic | 1.235 |
| celery seeds | 0.89 |
| sesame paste | 0.816 |
| sesame seeds | 0.79 |
| molasses | 0.67 |
| chestnuts dried | 0.666 |
| hazelnuts | 0.563 |
| walnuts | 0.537 |
| flax seeds | 0.473 |
| poppy seed | 0.444 |
| cashews raw | 0.417 |
| banana | 0.367 |
| spirulina dried | 0.364 |
| chestnuts raw | 0.352 |
| thyme raw | 0.348 |
| peanuts | 0.348 |
| rosemary fresh | 0.336 |
| tomatoes sun-dried | 0.332 |
| taro cooked | 0.331 |
| cashews oil roasted | 0.323 |
| beans white raw | 0.318 |
| potatoes no skin baked | 0.301 |
| coconut meat dried | 0.3 |
| peppers sweet red | 0.291 |
| macadamia nuts | 0.275 |
| kale raw | 0.271 |
| potatoes no skin boiled | 0.269 |
| peas sprouted | 0.265 |
| wheat sprouted | 0.265 |
| avocado | 0.257 |
| cashews dry roasted | 0.256 |
| dandelion greens raw | 0.251 |
| cress raw | 0.247 |
| spinach boiled | 0.242 |
| bamboo shoots | 0.24 |
| peppers sweet green boiled | 0.233 |
| spelt | 0.23 |
| cabbage red cooked | 0.225 |
| peppers sweet green raw | 0.224 |
| pumpkin seeds | 0.224 |
| cauliflower raw | 0.222 |
| brussels sprouts raw | 0.219 |
| zucchini raw | 0.218 |
| peas boiled | 0.216 |
| potatoes with skin baked | 0.211 |
| pecan nuts | 0.21 |
| cabbage red raw | 0.209 |
| bread whole-wheat | 0.209 |
| plums dried | 0.205 |
| broccoli cooked | 0.2 |
| spinach raw | 0.195 |
| cabbage chinese raw | 0.194 |
| Animal Foods | mg in 100 g |
| turkey liver simmered | 1.04 |
| beef liver fried | 1.027 |
| beef liver braised | 1.017 |
| veal liver braised | 0.957 |
| salmon cooked in dry heat | 0.944 |
| duck liver | 0.76 |
| chicken liver cooked | 0.755 |
| pork tenderloin lean roasted | 0.739 |
| pork chops lean broiled | 0.701 |
| pork liver raw | 0.69 |
| beef meat lean broiled | 0.656 |
| beef meat lean roasted | 0.6 |
| whey dried | 0.584 |
| pork liver braised | 0.57 |
| salami pork | 0.55 |
| pork tenderloin lean broiled | 0.528 |
| tuna cooked in dry heat | 0.525 |
| pork chops lean pan-fried | 0.513 |
| lamb liver braised | 0.49 |
| trout cooked in dry heat | 0.462 |
| mackerel cooked in dry heat | 0.46 |
| lamb leg braised in oil | 0.43 |
| salami turkey | 0.427 |
| turkey roasted | 0.41 |
| beef shoulder grilled | 0.41 |
| pork chops lean braised | 0.401 |
| chicken giblets simmered | 0.397 |
| bacon pan-fried | 0.389 |
| swordfish cooked in dry heat | 0.381 |
| egg yolk raw | 0.35 |
| herring cooked in dry heat | 0.348 |
| veal meat lean cooked | 0.33 |
| turkey breast roasted | 0.32 |
| caviar | 0.32 |
| pork shoulder lean roasted | 0.317 |
| veal meat cooked | 0.31 |
| pork shoulder lean and fat roasted | 0.288 |
| cod cooked in dry heat | 0.283 |
| salmon smoked | 0.278 |
| chicken meat stewed | 0.26 |
| sturgeon cooked in dry heat | 0.23 |
| bacon raw | 0.21 |
| crab cooked in moist heat | 0.18 |
| sardines in oil | 0.167 |
| anchovies | 0.143 |
| eggs raw | 0.143 |
| shrimps boiled | 0.127 |
| eggs hard-boiled | 0.121 |
| oysters | 0.11 |
| clams | 0.11 |
| mussels | 0.11 |
| tuna canned in oil | 0.11 |
| fish fingers breaded | 0.102 |
| lamb shoulder lean braised | 0.08 |
| lobster cooked in moist heat | 0.077 |
| cheese edam | 0.076 |
| calamari | 0.058 |
| squid fried | 0.058 |
| parmesan | 0.049 |
| milk nonfat | 0.04 |
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