Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Dried Shiitake MushroomsMushrooms, shiitake, dried43.720.5NA6.835244.67NA1167608818351.630.437.7
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.5
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
PecansPecans nuts2784.7639.7104801862109916271501814
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.5
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
Hearts Of PalmRaw Hearts Of Palm71.42.56NA6.739.7NANA55671682.7855.615276
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.6281
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.94
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.4578
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.06356
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.6
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.8
Irishmoss SeaweedRaw Irishmoss Seaweed2860.59NA35.35721.47NA6232502.782667.74323
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.94
Onions FlakesDry Onions Flakes10201.65NA6.153655.5NA120364382083.37.515.6
Root WasabiRaw Root Wasabi5080.62NA4.12741.55NA3182254NA67.56.43274
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.27255
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.6490
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
Green PeasRaw Green Peas990.7NA5.831311.63NA4299687.14204.92313
Kelp SeaweedRaw Kelp Seaweed6670.52NA11.34800.79NA1673532.789254.9324
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.64274
GarlicRaw Garlic7181.2NA6.75996.64NA607159256.467.54.6232
EppawRaw Eppaw4370.93NA4.561274.34NA65513493.5747.64.56238
Bamboo ShootsRaw Bamboo Shoots51.60.75NA2121.04NA23421153.18164.37361
EpazoteRaw Epazote10910.75NA7.4648012.3NA34125123.571714.37354
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV71.42NA1.635.70.56NA4761778103244.37366
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini71.42NA1.635.70.56NA4761778103244.37366
Japanese ChestnutsRaw Japanese Chestnuts1232.23NA5.751946.3NA2861306NA55.64.37244
CoconutRaw Coconut Meat55.61.73NA9.641275.95NA44814134079.44.37187
ParsleyFresh Parsley5480.59NA24.61980.64NA23021990.42224.25348
Sprouted PeasRaw Sprouted Peas1431.08NA8.972221.74NA65515122.479.44.17247
Laver SeaweedRaw Laver Seaweed2781.05NA7.147.943.92NA23014132.781914.17337
Shiitake MushroomsRaw Shiitake Mushrooms7.940.56NA1.6379.40.91NA445120722.635.74.1356
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1790.9NA243493.26NA6317422143614.0528.4
Young Cowpeas Raw Young Cowpeas 5000.52NA4.372022.22NA21017119.13164306
In Pod Fava BeansRaw In Pod Fava Beans1471.6NA6.151312.62NA51213183.18993.97288
Green SoybeansRaw Green Soybeans7820.51NA142582.17NA77024615.9559.53.93268
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)43.71.5NA9.051115.18NA4841290NA163.8214
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1270.62NA3.81070.75NA2783142.4243.65368
Sprouted Navy BeansRaw Sprouted Navy Beans59.51.4NA7.664011.6NA39712182.451.63.53314
Chinese ChestnutsRaw Chinese Chestnuts71.41.44NA5.63336.35NA3811774NA123.45174
Fiddlehead FernsRaw Fiddlehead Ferns1271.27NA5.21352.02NA4011469NA3.973.3352
Baby Zucchini SquashRaw Baby Zucchini Squash83.30.38NA3.141310.78NA36918221.2123.3368
Frozen Green PeasFrozen Green Peas, Unprepared87.30.49NA6.071031.33NA3256077.544293.25317
Balsam-pear , PodsRaw Balsam-pear , Pods75.40.13NA1.767.50.35NA12311750.79203.18373
EndiveRaw Endive2060.39NA3.359.51.67NA11112460.7987.33.14372
Potherb JuteRaw Potherb Jute8261NA192540.49NA32922193.5731.83.14348
Young Lima BeansRaw Young Lima Beans1351.26NA12.52304.82NA54018537.1431.83.1279
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1511.96NA222261.64NA6435362NA39.73.129.8
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1871.88NA10.63211.85NA55262111210563.1214
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2300.39NA122382.17NA46430015.953653.06221
Broccoli RaabRaw Broccoli Raab4290.17NA8.587.31.57NA2907783.971313.06367
Oyster MushroomsRaw Oyster Mushrooms120.97NA5.2871.40.45NA476166710.371.43.06354
Maitake MushroomsRaw Maitake Mushrooms3.971NA1.239.70.23NA2948108.733.972.98359
PrunesRaw Dehydrated Prunes2862.43NA142541.24NA4454199NA202.9816
Fruit ChayoteRaw Fruit Chayote67.50.49NA1.3547.60.75NA71.44960.797.942.94374
Chrysanthemum LeavesRaw Chrysanthemum Leaves4640.54NA9.131273.74NA21422501.24682.8363
Garland ChrysanthemumRaw Garland Chrysanthemum4640.54NA9.11273.74NA2142250NA4682.8363
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared950.87NA2.975.43.73NA230512NA02.8353
Chanterelle MushroomsRaw Chanterelle Mushrooms59.51.4NA13.851.61.14NA22620088.7335.72.8357
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes43.71.17NA62023.8NA39714336411312.861.4
White Gourd-flowered Raw White Gourd-flowered 1030.1NA0.7943.70.26NA51.65950.797.942.78379
Grape LeavesRaw Grape Leaves14411.65NA10.437711.3NA36110803.5735.72.66291
Coconut MilkRaw Coconut Milk63.51.06NA6.51473.64NA397104424.659.52.66268
Jew's EarRaw Jew's Ear63.51.77NA2.22990.4NA55.61714435.72.6367
Dried LeeksFreeze-dried Leeks14292.6NA3063910.5NA1373952522.61392.67.94
Enoki MushroomsRaw Enoki Mushrooms00.42NA4.5663.50.3NA41714258.73122.58351
AvocadosRaw Avocados47.60.7527.82.21150.56NA20619251.627.82.54291
Green CauliflowerRaw Green Cauliflower1310.16NA2.979.40.98NA24611912.4912.54356
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1390.51NA8.771982.8NA41317948.332062.5260
RadicchioRaw Radicchio75.41.35NA2.2651.60.55NA15911993.5787.32.46370
SuccotashRaw Succotash71.40.74NA7.261912.73NA44814652.4162.42290
WaxgourdRaw Waxgourd75.40.091NA1.639.70.23NA75.4240.794412.42381
Frozen AsparagusFrozen Asparagus, Unprepared990.54NA2.955.60.81NA25410046.7531.82.34364
CornsaladRaw Cornsalad1510.53NA8.6551.61.42NA21018223.57162.34368
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of minerals in raw fruits, nuts & vegetables , sorted by most amount of Zinc per 14 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 14 ounces are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms