Dried Shiitake MushroomsMushrooms, shiitake, dried4201.40.320.0180.201073.13NANANA16.313.611
Dried PepeaoPepeao, dried4220.62NANANA0115NANANANANA6.8310.7
Dried Agar SeaweedSeaweed, agar, dried4340.430.0860.0010.00601154.2NANANA118.88.22
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA37307.26
Yeast extract spreadYeast extract spread2621.280000292.270009.2345.94
Hearts Of PalmRaw Hearts Of Palm1630.280.0650.0180.11036.324.3NANANA2.133.835.3
Fireweed LeavesRaw Fireweed Leaves1463.9NANANA027.2NANANANA156.683.77
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.43.4
Lemon Grass Raw Lemon Grass 1400.690.170.0440.2036NANANANANA2.583.16
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA34113
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans177101.40.675013.3NANANANA1.1318.62.98
Morel MushroomsRaw Morel Mushrooms440.810.09200.3NA7.230.8500.8503.974.422.88
Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.52.83
Sun-dried TomatoesTomatoes, sun-dried3664.20.60.0161.5607953.3NANANA17.4202.82
Irishmoss SeaweedRaw Irishmoss Seaweed69.50.230.0470.0010.003017.40.86NANANA1.842.142.76
Dried ShallotsFreeze-dried Shallots4930.710.120.0140.26011454NANANA22.317.42.74
Onions FlakesDry Onions Flakes4950.650.110.0130.24011853NANANA1312.72.68
Root WasabiRaw Root Wasabi1550.89NANANA033.4NANANANA116.82.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1430.640.0750.050.24030NANANANANA12.52.27
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1970.990.260.170.24035.6NANANANA7.112.72.24
Sprouted LentilsRaw Sprouted Lentils1500.780.0810.0540.26031.4NANANANANA12.72.14
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1870.940.250.160.23033.76.32NANANA9.07122
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.6172
Dried Pasilla PeppersPeppers, pasilla, dried48922.5NANANA072.5NANANANA3817.52
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt79.40.310.0710.0040.044020.45.44NANANA2.982.21.9
Green PeasRaw Green Peas1150.570.10.050.22020.58.040.550.177.078.087.71.76
Kelp SeaweedRaw Kelp Seaweed610.790.350.0060.028013.60.85NANANA1.842.41.74
Boiled Green PeasBoiled and Drained Green Peas1190.310.0550.0270.120228.40.580.187.47.87.61.7
Sprouted SoybeansRaw Sprouted Soybeans1739.51.30.634.73013.6NANANANA1.5618.61.66
GarlicRaw Garlic2110.710.130.0280.320471.4NANANA2.9891.64
EppawRaw Eppaw2132.55NANANA045NANANANANA6.521.63
Canned Hearts Of PalmHearts of palm, canned39.70.880.180.0270.2606.55NANANANA3.43.571.63
Bamboo ShootsRaw Bamboo Shoots38.30.430.0980.0280.1607.374.25NANANA3.13.71.56
EpazoteRaw Epazote45.40.74NANANA010.5NANANANA5.40.471.56
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV310.140.0200.05706.12.44NANANA0.853.541.56
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini310.140.0200.05706.12.44NANANA0.853.541.56
ParsleyFresh Parsley511.10.190.0110.1608.971.2NANANA4.684.21.5
Sprouted PeasRaw Sprouted Peas1760.960.180.0860.38038.4NANANANANA12.51.5
Laver SeaweedRaw Laver Seaweed49.60.40.0860.0010.00607.240.69NANANA0.438.241.5
Steamed Soybeans SproutsSteamed Sprouted Soybeans1156.30.870.423.1409.260.74NANANA1.13121.47
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1370.540.140.0960.130294.58NANANA7.14.51.46
Shiitake MushroomsRaw Shiitake Mushrooms480.69NANANANA9.623.3703.3703.543.181.46
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4598.241.150.0334.3309958.2NANANA40.7151.45
Young Cowpeas Raw Young Cowpeas 1280.50.130.0890.12026.74.25NANANA7.14.21.43
In Pod Fava BeansRaw In Pod Fava Beans1251.030.170.0430.4402513NANANA10.611.21.4
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.41.4
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1111.150.140.420.24021.3NANANANANA101.37
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried55.30.50.04500.220110.4300.4305.14.91.36
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds32.60.980.0980.250.3302.980.280.170.1102.75.661.3
Boiled Green SoybeansBoiled and Drained Green Soybeans2009.071.050.53.77015.7NANANANA5.9517.51.3
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans710.30.0550.0160.082015NANANANA2.76.11.28
Sprouted Navy BeansRaw Sprouted Navy Beans950.990.120.370.21018.5NANANANANA8.71.26
Boiled White MushroomsBoiled and Drained White Mushrooms39.70.670.0860.0010.2507.53.3NANANA3.13.081.23
Fiddlehead FernsRaw Fiddlehead Ferns480.57NANANA07.85NANANANANA6.451.18
Baby Zucchini SquashRaw Baby Zucchini Squash29.80.570.120.150.08904.4NANANANA1.563.841.18
Frozen Green PeasFrozen Green Peas, Unprepared1090.570.0940.0470.2019.37.10.350.116.526.387.41.16
Balsam-pear , PodsRaw Balsam-pear , Pods240.24NANANA05.24NANANANA3.971.41.13
EndiveRaw Endive240.280.0680.0180.1104.750.35NANANA4.41.771.1
Boiled Potherb JuteBoiled and Drained Potherb Jute52.40.280.0430.0030.13010.31.4NANANA2.835.21.1
Potherb JuteRaw Potherb Jute480.350.0540.0030.1708.22NANANANANA6.61.1
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1740.450.10.0710.15033.52.3NANANA7.659.651.1
Young Lima BeansRaw Young Lima Beans1601.20.280.190.4028.62.1NANANA6.959.71.1
Boiled Sprouted PeasBoiled and Drained Sprouted Peas1390.720.130.0640.28024.2NANANANANA101.1
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained302202.70.112.8033NANANANA8.227.171.1
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods270.260.0200.1106.122.76NANANA2.831.21.1
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.08141.1
Broccoli RaabRaw Broccoli Raab310.690.120.270.04104.040.540.240.140.163.834.51.1
Oyster MushroomsRaw Oyster Mushrooms46.80.580.08800.1708.631.5701.5703.264.71.1
Boiled SpinachBoiled and Drained Spinach32.60.370.0610.130.02405.30.61NANANA3.44.21.08
Maitake MushroomsRaw Maitake Mushrooms440.270.04300.1309.882.9302.4703.832.751.06
Fruit ChayoteRaw Fruit Chayote270.180.040.0510.0306.42.35NANANA2.41.161.05
Microwaved White MushroomsMushrooms, white, microwaved49.60.650.08500.408.5600003.545.541.03
Canned MushroomsCanned Mushrooms, Solids35.40.410.0540.0010.1607.23.3NANANA3.42.651.02
Chrysanthemum LeavesRaw Chrysanthemum Leaves340.79NANANA04.27NANANANA4.254.761
Garland ChrysanthemumRaw Garland Chrysanthemum340.79NANANA04.3NANANANA4.254.761
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared480.5NANANA08.14NANANANANA6.11
Chanterelle MushroomsRaw Chanterelle Mushrooms45.40.75NANANANA9.721.6401.6405.42.11
Canned Green PeasCanned Green Peas Solids980.50.0880.0440.190185.90.180.165.435.86.271
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared1391.10.170.0160.5033.3NANANANA3.974.650.99
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared1391.10.170.0160.5033.35.360.790.843.43.974.650.99
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 21.30.0280.003NA0.01305.23NANANANA1.70.850.99
White Gourd-flowered Raw White Gourd-flowered 200.0280.003NA0.01304.8NANANANA0.710.880.99
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids750.430.0770.0380.160144.540.140.114.24.684.520.99
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes5020.580.240.0380.1301154.761.41.261.49.36120.99
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2300.680.0820.250.14043.8NANANANA7.65130.98
Boiled EscaroleBoiled and Drained Escarole without Salt21.30.260.060.0170.09804.350.33NANANA3.971.630.98
Grape LeavesRaw Grape Leaves13230.481.20.21024.58.93NANANA15.67.940.95
Canned Straw MushroomsCanned Straw Mushrooms, Solids45.40.960.130.0030.3706.58NANANANA3.545.430.95
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas1110.380.0690.0340.15020.26.240.180.165.756.387.30.95
Jew's EarRaw Jew's Ear35.40.057NANANA09.57NANANANANA0.680.94
Dried LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.50.94
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids961.130.20.10.430164.240.0710.243.76.956.340.94
Canned Bamboo ShootsCanned Bamboo Shoots, Solids270.570.130.0380.2104.562.68NANANA22.440.92
Enoki MushroomsRaw Enoki Mushrooms52.40.410.0380.0580.120110.3100.3103.833.770.92
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV410.820.0400.37NA6.33.203.203.14.650.92
Grilled Portabella MushroomsMushrooms, portabella, grilled410.820.09100.3306.33.203.203.14.650.92
Green CauliflowerRaw Green Cauliflower440.430.0670.150.04108.634.3NANANA4.544.20.91
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids1010.410.0940.0640.130191.3NANANA5.15.770.91
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt1010.410.0940.0640.13019NANANANA5.15.770.91
Cooked Green CauliflowerCauliflower, green, cooked, no salt added45.40.440.0610.150.04308.94.42NANANA4.684.30.89
Macronutrients in Top 100 Vegetables with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of macronutrients in all vegetables , sorted by most amount of Zinc per 5 ounces.
Top 5 vegetables with most amount of zinc per 5 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Yeast extract spread