Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed20.70.044NA0.7820.70.16NA38.83471.55440.16214
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Low Sodium Sweet Cucumber PicklesPickles, cucumber, sweet, low sodium (includes bread and butter pickles)9.840.26NA1.459.840.037NA29.578.7044.30.2160
Hamburger Pickle relishPickle relish, hamburger9.30.19NA2.6516.30.035NA39.5177025490.26142
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.3
Sweet Pickle relishPickle relish, sweet6.920.2NA211.50.035NA32.357.7018720.32143
KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.331011
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed15.80.038NA1.06270.26NA52435NA47.40.34178
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt110.036NA1.520.70.26NA86.54860.545520.3732
Frozen Extruded Par Fried PotatoesFrozen Extruded Par Fried French Fried Potatoes10.40.037NA1.5220.80.26NA894960.585650.3857.6
Sweet Cucumber PicklesPickles, cucumber, sweet (includes bread and butter pickles)2010.092NA0.82230.21NA59.3330015070.4251
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.44106
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids47.20.46NA2.6433.31.7NA69.45362.221080.44201
Onion rings, breaded, par fried, frozen, prepared, heated in ovenOnion rings, breaded, par fried, frozen, prepared, heated in oven33.70.079NA1.3618.50.38NA771346.14020.4650.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
Oven-heated Frozen Potato PuffsPotato puffs, frozen, oven-heated220.129.840.9126.60.2NA1314480.637230.4793
Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.49321
KetchupCatsup44.60.25451.0438.60.25NA77.28352.0826940.5203
Low Salt KetchupLow sodium Ketchup44.60.25NA1.0438.60.25NA77.28352.0859.40.5203
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Cooked Yam, Boiled, Drained, Or BakedCooked Yam, Boiled, Drained, Or Baked no Salt36.20.39NA1.3446.60.96NA12717331.820.70.52181
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes23.30.16NA0.7438.40.25NA1086790.6820.50.5276.6
Hash Brown PotatoesHome prepared Hash Brown Potatoes160.3300.6239.60.28NA79.26520.573870.5353.5
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Sour Cucumber PicklesPickles, cucumber, sour02.3NA111090.3NA3826270329450.552566
Sour Pickled Cucumber low SaltSour Pickled Cucumber low sodium02.3NA111090.3NA38262704910.552566
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated13.80.2835.22.0530.30.42NA89.46610.55620.5672.8
Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased13.70.28NA2.0631.40.42NA906630.5962.70.57131
Pickles, chowchow, with cauliflower onion mustard, sweetPickles, chowchow, with cauliflower onion mustard, sweet570.23NA3.47520.21NA54.54964.9613070.57171
Cooked TaroCooked Taro no Salt380.42NA1.5263.40.95NA16110231.931.70.57135
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
Boiled LeeksBoiled and Drained Leeks2900.6NA10.61352.4NA1658424.84970.58879
PoiPoi430.44NA2.3664.30.99NA1044901.88320.59192
LeeksRaw Leeks2900.59NA10.31382.37NA1728854.9980.59408
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes230.14NA1.03560.14NA13293111.465.30.595.58
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack72.50.46NA2.9372.51.5NA16210292.31750.59251
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener11100.27NA4.2607.02NA305406135900.61385
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
Tahitian TaroRaw Tahitian Taro8800.48NA8.863201.07NA30741324.773410.61600
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189
Dried LeeksFreeze-dried Leeks3360.61NA7.11502.46NA32322435.3332.70.621.87
Canned Mashed Sweet PotatoSweet potato, canned, mashed890.83NA3.9571.32.93NA1546242.382230.62219
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids50.60.42NA2.7441.7NA916242.36980.64261
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes21.40.24NA1.3246.40.38NA1738050.36570.68110
Cooked Tahitian TaroCooked Tahitian Taro no Salt10160.52NA10.63481.15NA45742485.453680.68590
Stewed TomatoesStewed Ripe Red Tomatoes990.36NA4.03570.73NA1449384.5617280.68306
Hot dog Pickle relishPickle relish, hot dog16.50.27NA4.1262.60.049NA132257035970.69236
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.6
Frozen French Fried PotatoesUnprepared Frozen French Fried Potatoes18.40.19NA1.27430.32NA169833NA470.71136
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared1760.2NA3.472.40.77NA22812834.141240.72952
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Baked Potato SkinPotatoes, baked, skin, without salt51.51.24NA10.7650.93NA1538681.06320.7471.7
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions1710.2NA3.264.30.76NA20411574.31290.75988
Frozen Hash Brown PotatoesUnprepared Frozen Hash Brown Potatoes36.60.361603.640.20.53NA17210431.180.50.77288
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil12.40.13NA0.9239.70.28NA151873NA950.7862.7
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1070.37NA2.84711.05NA1269080.791070.79316
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes29.40.35NA1.4500.33NA1376961.7663.20.8191
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers1330.73NA8.671171.6NA21712003.3366.70.831578
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27.40.34NA5.03701.17NA146335NA19.80.85111
Frozen Potato WedgesPotato wedges, frozen35NANA1.6344NANA202916NA1140.86159
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.940.35NA1.247.51.2NA87.6345NA180.88106
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed11.40.35NA1.4740.41.22NA92242NA16.20.890.73
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1530.27NA4.6373.71.3NA11611163.710.50.89434
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.91409
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.91409
Winter Squash, Hubbard, BakedWinter Squash, Hubbard, Baked no Salt1020.27NA2.821321.02NA13821483.6480.9511
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1050.55NA1.62632NA13211311.8240.9221
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd48.20.46NA1.931071.2NA16624271.071130.91452
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt2360.46NA52301.3NA24123413.7521.40.91444
Green TomatoesRaw Green Tomatoes1701.17NA6.651301.3NA36526615.21700.911213
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt1460.28NA4.4669.21.33NA10810233.8515.40.92675
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Baked Potato FleshBaked Potatoes Flesh no Salt160.69NA1.1380.60.52NA16112610.97160.94243
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers1500.83NA9.751311.8NA24413503.75750.941776
Boiled Peeled PotatoesBoiled Peeled Potatoes no Salt280.58NA1.169.80.49NA14011441.0517.40.94270
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Sun-dried Chile PeppersSun-dried Hot Chile Peppers41.70.21NA5.681.50.76NA14717313.2484.30.946.62
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids45.20.4NA1.48780.99NA706744.526660.95329
Cooked Frozen OnionsBoiled and Drained Frozen Onions2890.26NA3.6485.70.43NA21.410824.385.70.96988
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.97234
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.22
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2290.46NA4.942291.3NA23823213.5326.50.97791
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.98658
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt3080.49NA4.52181.3NA20321303.75300.98659
Hubbard Winter SquashRaw Hubbard Winter Squash1050.48NA31431.34NA15824003.7552.50.98660
Microwaved Potato FleshMicrowaved Potato, Flesh Only no Salt150.71NA1.23750.51NA32712331.2210.99221
Butternut Winter SquashRaw Butternut Winter Squash3200.48NA4.672271.35NA22023473.3326.71576
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1000.47NA2.81301.26NA14021403501911
Boiled EggplantBoiled and Drained Eggplant51.40.51NA2.14940.97NA12910540.868.571.03769
Frozen Whole OnionsFrozen Whole Onions, Unprepared3090.43NA3.9485.71.07NA19712173.4385.71.03773
Microwaved PotatoesWhole Microwaved Potatoes31.40.95NA3.54770.83NA30012771.14231.03206
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt17.20.651701.07760.48NA15213071.0313.81.03265
Minerals in Top 100 Vegetables & Nuts with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in all vegetables & nuts , sorted by least amount of Zinc per 300 calories.
Top 5 vegetables & nuts with least amount of zinc per 300 calories are:
- Sauteed Green Sweet Peppers
- Dried Beechnuts
- Low Sodium Sweet Cucumber Pickles
- Hamburger Pickle relish
- Dried European Chestnuts