Morel MushroomsRaw Morel Mushrooms4166.05NA1181845.7NA1877397721.320319.6867
White Gourd-flowered Raw White Gourd-flowered 5570.56NA4.32361.4NA27932144.343152047
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV2456.8NA5.451231.94NA1636610935582151256
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini2456.8NA5.451231.94NA1636610935582151256
Balsam-pear , PodsRaw Balsam-pear , Pods3350.6NA7.63001.57NA54752243.5388.2141659
WaxgourdRaw Waxgourd4380.53NA9.232311.34NA4381384.62562142218
EndiveRaw Endive9181.75NA14.62657.4NA49455413.53388141655
Taro ShootsRaw Taro Shoots3272.4NA16.42183.33NA764905524.527.3142613
Bamboo ShootsRaw Bamboo Shoots1442.1NA5.5633.32.9NA65659228.944.412.21011
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds4172.05NA12.53522.45NA91310307.8378.3121211
Irishmoss SeaweedRaw Irishmoss Seaweed4410.91NA54.58822.27NA9613864.341012498
Baby Zucchini SquashRaw Baby Zucchini Squash3001.4NA11.34712.8NA132965574.343121325
Fruit ChayoteRaw Fruit Chayote2681.94NA5.371893NA28419743.1631.611.71488
Broccoli RaabRaw Broccoli Raab14730.57NA293005.4NA995267313.645010.51262
EpazoteRaw Epazote25781.8NA17.6113429NA80659348.4440310.3836
Hearts Of PalmRaw Hearts Of Palm471.7NA4.426NANA36547111.8336.59.73181
Shiitake MushroomsRaw Shiitake Mushrooms17.61.25NA3.61762.03NA988268250.379.49.1792
Laver SeaweedRaw Laver Seaweed6002.26NA15.4178.47NA497305164119729
ParsleyFresh Parsley11501.24NA51.74171.33NA48346170.834678.9731
Chrysanthemum LeavesRaw Chrysanthemum Leaves14631.7NA28.840011.8NA67570883.7514758.881143
Garland ChrysanthemumRaw Garland Chrysanthemum14631.7NA28.640011.8NA6757088NA14758.881143
Kelp SeaweedRaw Kelp Seaweed11720.91NA208441.4NA2936214.916268.6569
CornsaladRaw Cornsalad5431.9NA311865.13NA757655713578.431326
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.142014
AsparagusRaw Asparagus3602.84NA322102.37NA780303034.5308.11398
RadicchioRaw Radicchio2484.45NA7.431701.8NA522393911.72878.11215
Jew's EarRaw Jew's Ear1925.34NA6.723001.2NA1685161331087.91111
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.63
Fireweed LeavesRaw Fireweed Leaves12500.93NA745419.5NA31514392.62997.75206
Dried PepeaoPepeao, dried1145.1NA6.21471.16NA11771345.670.57.5711.2
Frozen AsparagusFrozen Asparagus, Unprepared3131.7NA9.131752.54NA800316321.31007.381148
Fiddlehead FernsRaw Fiddlehead Ferns2822.82NA11.63004.5NA8913265NA8.827.32782
Maitake MushroomsRaw Maitake Mushrooms9.682.44NA2.9970.57NA716197421.39.687.26875
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV413.9NA4.231360.94NA147349642541237.231266
Portabella MushroomsRaw Portabella Mushrooms413.9NA4.23NA0.94NA147349642541237.231266
UV Exposed White MushroomRaw White Mushroom Exposed to UV414.34NA6.81230.64NA11734336127687.11261
White MushroomsRaw White Mushrooms414.34NA6.81230.64NA11734336127687.11261
Oyster MushroomsRaw Oyster Mushrooms27.32.2NA121641.03NA1091381823.61647811
Potherb JuteRaw Potherb Jute18352.25NA425651.1NA73249327.9470.66.97774
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.91192
Lemon Grass Raw Lemon Grass 1970.81NA24.818216NA30621912.12186.76214
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.71054
Chanterelle MushroomsRaw Chanterelle Mushrooms1413.3NA32.51222.7NA534474420.684.46.66842
Coriander LeavesRaw Coriander Leaves8742.93NA233395.56NA626679611.76006.521203
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared2121.94NA6.441688.3NA5121138NA06.26785
Green CauliflowerRaw Green Cauliflower3190.4NA7.061942.4NA60029035.82236.2869
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.5
Swiss ChardRaw Swiss Chard8052.83NA28.412795.78NA726598414.233635.71463
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin2820.94NA6.533183.12NA67146063.531415.651673
ArugulaRaw Arugula19200.91NA17.55643.85NA62444283.63245.641101
ChivesRaw Chives9201.57NA164203.73NA58029609305.6907
Yellow TomatoesRaw Yellow Tomatoes2202.02NA9.82402.4NA720516084605.61906
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared2701.28NA7.23452.43NA52531353755.551405
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6460.44NA9.352083.4NA577244632.32775.541055
Watermelon Seed KernelsDried Watermelon Seed Kernels290.37NA3.922770.87NA407349NA53.35.52.7
Chicory GreensRaw Chicory Greens13043.85NA11.73915.6NA61354783.95875.481200
Summer SquashRaw All Varieties Summer Squash2810.96NA6.563193.3NA71349133.7537.55.441775
Hemp SeedsHulled Hemp Seeds380.87NA4.33804.12NA895651142.75.372.7
Frozen OkraFrozen Okra, Unprepared8100.83NA5.74308.73NA42021106305.3908
OkraRaw Okra7450.99NA5.645187.16NA55527186.3663.65.27814
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.27716
RadishesRaw Radishes4690.941136.381881.3NA375436911.37315.251786
Beet GreensRaw Beet Greens15952.6NA359555.33NA5591039112.330825.21241
Peeled CucumberRaw Peeled Cucumber4202.13396.63602.2NA63040803605.12902
Dried ChivesFreeze-dried Chives7840.66NA19.36171.3NA50028559.0767.54.941.93
Scallop Summer SquashRaw Scallop Summer Squash3171.7NA6.673832.6NA60030333.3316.74.831570
Chinese BroccoliRaw Chinese Broccoli12120.74NA6.8219NANA49631621680.84.731068
NopalesRaw Nopales30750.98NA119758.57NA3004819133944.71765
Butterhead LettuceRaw Butterhead Lettuce8080.37NA28.63004.13NA7625492141154.62207
Red Leaf LettuceRaw Red Leaf Lettuce7620.65NA27.72774.7NA646431534.65774.62207
Green PeasRaw Green Peas930.65NA5.441221.5NA4009046.6718.54.6292
Welsh OnionsRaw Welsh Onions1590.62NA10.82031.2NA43218715.31504.6799
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash3321.45NA6.953162.7NA50535053.1631.64.581489
CeltuceRaw Celtuce6500.67NA9.1746711.5NA6505500151834.51575
Root WasabiRaw Root Wasabi3520.43NA2.831901.08NA2201563NA46.84.46190
Chinese CabbageRaw Chinese Cabbage24230.48NA18.54383.67NA854581511.515004.42200
Napa CabbageRaw Chinese Napa Cabbage14440.68NA5.82443.56NA544446311.31694.31770
Flower Clusters BroccoliRaw Flower Clusters Broccoli5140.48NA9.432682.45NA7073482322894.3972
Broccoli LeavesRaw Broccoli Leaves5140.48NA9.432682.45NA7073482322894.3972
Broccoli StalksRaw Broccoli Stalks5140.48NA9.432682.45NA7073482322894.3972
Sprouted LentilsRaw Sprouted Lentils70.81NA9.11051.43NA4909111.7314.27191
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels24.70.72NA4.733182.44NA6624345.043.764.22.8
Sprouted Kidney BeansRaw Sprouted Kidney Beans1761.64NA8.382171.9NA38319346.2624.14938
Sprouted Mung BeansRaw Sprouted Mung Beans1301.64NA9.12101.88NA54014906604.1904
Romaine LettuceRaw Cos Or Romaine Lettuce5820.85NA172472.74NA52943597.061414.061670
Whole Sesame SeedsDried Whole Sesame Seeds5102.14NA7.61841.3NA329245185.764.062.46
CucumberRaw Whole Cucumber3200.82265.62601.5874.4480294064041905
Sprouted Navy BeansRaw Sprouted Navy Beans671.6NA8.644521.83NA44813752.758.24354
Sprouted Radish SeedsRaw Sprouted Radish Seeds3560.84NA63071.8NA7886004.2423.9628
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared3180.88NA92294.3NA49438473.5335.33.71671
BlackberriesRaw Blackberries2021.15NA4.331404.5NA15311302.86.983.7615
PumpkinRaw Pumpkin2421.47NA9.231381.44NA50839233.4611.53.71057
Spring Or Scallions OnionsRaw Spring Or Scallions Onions6750.78NA141881.5NA34725885.631503.66842
Drumstick PodsRaw Drumstick Pods2430.68NA2.93652.1NA40537385.683413.65715
BroccoliRaw Broccoli4150.43NA6.441851.85NA5822788222913.6788
Green Leaf LettuceRaw Green Leaf Lettuce7200.58NA172605NA5803880125603.61900
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared4240.37NA7.451662.65NA610258619.71763.5937
Frozen Mustard GreensFrozen Mustard Greens, Unprepared17401NA19.42255.1NA450255010.54353.451398
ButterburRaw Butterbur22072.2NA2.143005.87NA2571403619.31503.432025
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared560.44NA5.071191.9NA2639527.77133.4138
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 300 kcal
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 300 calories.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 300 calories are:
- Raw Morel Mushrooms
- Raw White Gourd-flowered
- Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
- Raw Brown Mushrooms, Italian, Or Crimini
- Raw Balsam-pear , Pods