Morel MushroomsRaw Morel Mushrooms69410NA1963069.47NA3129662935.533932.71445
White Gourd-flowered Raw White Gourd-flowered 9290.93NA7.143932.36NA46453577.1471.4253412
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV40911.4NA9.12053.23NA272710182591136252094
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini40911.4NA9.12053.23NA272710182591136252094
Balsam-pear , PodsRaw Balsam-pear , Pods5591NA12.65002.6NA91287065.914723.52766
WaxgourdRaw Waxgourd7310.88NA15.43852.23NA7312317.7426923.53696
EndiveRaw Endive15292.9NA24.444112.4NA82492355.964723.22759
Taro ShootsRaw Taro Shoots5454NA27.33645.55NA1273150914145.5234355
Bamboo ShootsRaw Bamboo Shoots2413.5NA9.2655.64.85NA10939870157420.41685
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds6963.4NA215874.1NA1522171713130202018
Irishmoss SeaweedRaw Irishmoss Seaweed7351.52NA9114693.78NA16026437.1468420830
Baby Zucchini SquashRaw Baby Zucchini Squash5002.3NA197864.67NA2214109297.1471.419.82208
Fruit ChayoteRaw Fruit Chayote4473.24NA8.953164.97NA47432895.2652.619.52480
Broccoli RaabRaw Broccoli Raab24550.95NA48.65008.98NA1659445522.775017.52103
EpazoteRaw Epazote42972.97NA29.4189148.4NA1344989114672171394
Hearts Of PalmRaw Hearts Of Palm78.32.8NA7.3543.5NANA60978523.046116.2302
Shiitake MushroomsRaw Shiitake Mushrooms29.42.1NA6.032943.4NA1647447184132151320
Laver SeaweedRaw Laver Seaweed10003.77NA25.728.614NA829508610686151215
ParsleyFresh Parsley19172.07NA866942.22NA80676941.4778151218
Chrysanthemum LeavesRaw Chrysanthemum Leaves24382.85NA4866719.6NA1125118136.25245814.81904
Garland ChrysanthemumRaw Garland Chrysanthemum24382.85NA47.766719.6NA112511813NA245814.81904
Kelp SeaweedRaw Kelp Seaweed19531.5NA3314072.33NA48810358.14270914.3949
CornsaladRaw Cornsalad9053.2NA523108.55NA12621092921.495142210
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.63357
AsparagusRaw Asparagus6004.73NA53.53503.95NA1300505057.55013.52331
RadicchioRaw Radicchio4137.4NA12.42833NA870656519.647813.52025
Jew's EarRaw Jew's Ear3208.9NA115002.02NA280860222180131852
Dried Shiitake MushroomsMushrooms, shiitake, dried18.68.72NA2.92232NA497259178221316
Fireweed LeavesRaw Fireweed Leaves20831.55NA11.775732.5NA52423984.3716513344
Dried PepeaoPepeao, dried1908.5NA10.32451.93NA19511887611712.618.7
Frozen AsparagusFrozen Asparagus, Unprepared5212.85NA15.22924.23NA1333527135.416712.31913
Fiddlehead FernsRaw Fiddlehead Ferns4714.7NA19.35007.5NA14855441NA14.712.21304
Maitake MushroomsRaw Maitake Mushrooms164.06NA4.841610.95NA1194329035.516121458
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV686.5NA7.052271.57NA24558273423205122110
Portabella MushroomsRaw Portabella Mushrooms686.5NA7.05NA1.57NA24558273423205122110
UV Exposed White MushroomRaw White Mushroom Exposed to UV687.23NA11.42051.07NA19557227211114122101
White MushroomsRaw White Mushrooms687.23NA11.42051.07NA19557227211114122101
Oyster MushroomsRaw Oyster Mushrooms45.53.7NA202731.7NA1818636439.427311.71351
Potherb JuteRaw Potherb Jute30593.75NA709411.8NA1221822113.211811.61290
SpinachRaw Spinach21522.83NA59171719.5NA10651213021.7171711.51987
Lemon Grass Raw Lemon Grass 3281.34NA41.330326.4NA51036523.5430.311.3356
Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.5173111756
Chanterelle MushroomsRaw Chanterelle Mushrooms2345.5NA54.22034.47NA891790634.4141111404
Coriander LeavesRaw Coriander Leaves14574.9NA38.55659.26NA10431132619.61000112005
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared3533.24NA10.727914NA8531897NA010.41308
Green CauliflowerRaw Green Cauliflower5320.66NA11.83234NA100048399.6837110.31448
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.4814
Swiss ChardRaw Swiss Chard13424.7NA47.421329.63NA1211997423.756059.472438
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin4711.56NA115295.2NA111876765.92359.42788
ArugulaRaw Arugula32001.52NA299406.4NA1040738065409.41834
ChivesRaw Chives15332.6NA26.77006.2NA967493315509.331511
Yellow TomatoesRaw Yellow Tomatoes3673.37NA16.34004NA1200860013.37679.333176
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared4502.13NA125754.05NA875522551259.252342
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared10770.73NA15.63465.65NA9624077544629.231759
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
Chicory GreensRaw Chicory Greens21746.4NA19.66529.33NA102291306.529789.132000
Summer SquashRaw All Varieties Summer Squash4691.6NA115315.47NA118881886.2562.59.062958
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
Frozen OkraFrozen Okra, Unprepared13501.4NA9.571714.6NA700351710508.831514
OkraRaw Okra12421.65NA9.486412NA924453010.61068.81357
Enoki MushroomsRaw Enoki Mushrooms01.45NA15.52161NA1419485129.740.58.81194
RadishesRaw Radishes7811.5618810.63132.16NA625728118.812198.752977
Beet GreensRaw Beet Greens26594.34NA58.415918.9NA9321731820.551368.642069
Peeled CucumberRaw Peeled Cucumber7003.5565116003.65NA1050680051008.54837
Dried ChivesFreeze-dried Chives13071.1NA3210292.17NA8334759151138.233.2
Scallop Summer SquashRaw Scallop Summer Squash5282.83NA116394.36NA100050565.5627.88.062616
Chinese BroccoliRaw Chinese Broccoli20191.23NA11.3365NANA8275269271357.91780
NopalesRaw Nopales51251.63NA18.4162514.3NA5008031226567.82941
Butterhead LettuceRaw Butterhead Lettuce13460.62NA47.75006.9NA12699154231927.73678
Red Leaf LettuceRaw Red Leaf Lettuce12691.08NA464627.8NA1077719257.79627.73678
Green PeasRaw Green Peas1541.1NA9.072042.53NA667150611317.65487
Welsh OnionsRaw Welsh Onions2651.03NA183382NA72131188.822507.651331
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash5532.42NA11.65264.53NA84258425.2652.67.632481
CeltuceRaw Celtuce10831.1NA15.377819NA10839167253067.52625
Root WasabiRaw Root Wasabi5870.71NA4.723171.8NA3672606NA787.43317
Chinese CabbageRaw Chinese Cabbage40380.81NA30.87316.1NA1423969219.225007.33666
Napa CabbageRaw Chinese Napa Cabbage24061.13NA9.74065.94NA906743818.82817.22950
Flower Clusters BroccoliRaw Flower Clusters Broccoli8570.8NA15.74464.1NA1179580453.64827.141619
Broccoli LeavesRaw Broccoli Leaves8570.8NA15.74464.1NA1179580453.64827.141619
Broccoli StalksRaw Broccoli Stalks8570.8NA15.74464.1NA1179580453.64827.141619
Sprouted LentilsRaw Sprouted Lentils1181.66NA151752.4NA81615192.83527.12318
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Sprouted Kidney BeansRaw Sprouted Kidney Beans2932.74NA143623.14NA638322410.31036.91564
Sprouted Mung BeansRaw Sprouted Mung Beans2172.73NA153503.13NA9002483101006.831507
Romaine LettuceRaw Cos Or Romaine Lettuce9711.4NA28.54124.56NA882726511.82356.762783
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
CucumberRaw Whole Cucumber5331.3743.39.334332.6312480049001066.76.673174
Sprouted Navy BeansRaw Sprouted Navy Beans1122.66NA14.47543.04NA74622914.48976.64591
Sprouted Radish SeedsRaw Sprouted Radish Seeds5931.4NA105123.02NA131410006.9869.86.51047
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared5291.47NA153827.18NA82464125.9596.182785
BlackberriesRaw Blackberries3371.9NA7.22337.5NA25618844.6511.66.161025
PumpkinRaw Pumpkin4042.44NA15.42312.4NA84665385.7719.26.151762
Spring Or Scallions OnionsRaw Spring Or Scallions Onions11251.3NA233132.5NA57843139.382506.11404
Drumstick PodsRaw Drumstick Pods4051.14NA4.866083.5NA67662309.465686.11192
BroccoliRaw Broccoli6910.72NA10.73093.1NA971464736.84856.031313
Green Leaf LettuceRaw Green Leaf Lettuce12000.97NA28.74338.33NA96764672093363166
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared7070.62NA12.42764.4NA1017431032.82935.861561
Frozen Mustard GreensFrozen Mustard Greens, Unprepared29001.68NA32.33758.48NA750425017.57255.752330
ButterburRaw Butterbur36793.68NA3.575009.8NA42923393322505.73375
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared940.74NA8.451983.17NA43915861321.65.7231
Minerals in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 500 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 500 calories.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 500 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