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Morel MushroomsRaw Morel Mushrooms1392NA39.361.31.9NA62613267.167.76.55289
White Gourd-flowered Raw White Gourd-flowered 1860.19NA1.4378.60.47NA9310711.4314.35682
Balsam-pear , PodsRaw Balsam-pear , Pods1120.2NA2.531000.52NA18217411.1829.44.7553
WaxgourdRaw Waxgourd1460.18NA3.08770.45NA146461.548544.7739
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 1600.17NA1.6773.30.44NA86.711331.3313.34.67635
EndiveRaw Endive3060.58NA4.988.22.47NA16518471.181294.65552
Taro ShootsRaw Taro Shoots1090.8NA5.4572.71.1NA25530188.29.14.64871
Boiled EscaroleBoiled and Drained Escarole without Salt3070.5844.74.886.72.57NA14716331.331274.6629
Boiled WaxgourdBoiled and Drained Waxgourd1290.16NA2.771.40.4NA12135.71.437644.2686
Canned Hearts Of PalmHearts of palm, canned2070.48NA111364.98NA2326322.515214.1322
Bamboo ShootsRaw Bamboo Shoots480.7NA1.85110.97NA21919742.96154.07337
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods47.40.17NA284.20.45NA18916791.0531.64.05494
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1390.68NA4.171170.82NA3043432.6264404
Irishmoss SeaweedRaw Irishmoss Seaweed1470.3NA182940.76NA3201291.431373.98166
Baby Zucchini SquashRaw Baby Zucchini Squash1000.46NA3.761570.93NA44321861.4314.33.95442
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots1000.68NA2250.94NA16744423.3333.33.9799
Fruit ChayoteRaw Fruit Chayote89.50.65NA1.8630.99NA956581.0510.53.9496
Cooked Taro ShootsCooked Taro Shoots no Salt1000.67NA2.93570.93NA18624577.1414.33.86681
Broccoli RaabRaw Broccoli Raab4910.19NA9.731001.8NA3328914.551503.5421
EpazoteRaw Epazote8590.59NA5.883789.7NA26919782.81343.44279
Canned Bamboo ShootsCanned Bamboo Shoots, Solids420.6NA1.7210.83NA1324212.63373.42496
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.3397
Hearts Of PalmRaw Hearts Of Palm15.70.56NA1.478.7NANA12215700.61123.2460.4
Boiled White MushroomsBoiled and Drained White Mushrooms21.41.8NA6.2430.41NA311127142.57.143.1325
Shiitake MushroomsRaw Shiitake Mushrooms5.90.42NA1.2590.68NA32989416.826.53.03264
Laver SeaweedRaw Laver Seaweed2000.75NA5.145.72.82NA166101721373243
ParsleyFresh Parsley3830.41NA17.21390.44NA16115390.281562.97244
Chrysanthemum LeavesRaw Chrysanthemum Leaves4880.57NA9.61333.93NA22523631.254922.96381
Garland ChrysanthemumRaw Garland Chrysanthemum4880.57NA9.541333.93NA2252363NA4922.96381
Canned MushroomsCanned Mushrooms, Solids440.94NA3.16600.34NA26451616.417002.88364
Kelp SeaweedRaw Kelp Seaweed3910.3NA6.632810.47NA982071.635422.86190
CornsaladRaw Cornsalad1810.64NA10.4621.7NA25221864.3192.8442
Cooked AsparagusBoiled and Drained Asparagus1050.751004.1463.60.7NA245101827.763.62.73421
New Zealand SpinachRaw New Zealand Spinach4140.66NA5.72794.56NA20092959292.7671
AsparagusRaw Asparagus1200.95NA10.7700.79NA260101011.5102.7466
RadicchioRaw Radicchio82.61.5NA2.4856.50.6NA17413133.9962.7405
Jew's EarRaw Jew's Ear641.78NA2.241000.4NA5617244.4362.64370
Dried Shiitake MushroomsMushrooms, shiitake, dried3.71.74NA0.5844.60.4NA9951815.64.42.63.2
Fireweed LeavesRaw Fireweed Leaves4170.31NA2.331516.5NA1054800.87332.668.7
Dried PepeaoPepeao, dried381.7NA2.06490.39NA3923815.223.52.523.74
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried5.130.42NA1.3648.70.57NA28583616132.46225
Frozen AsparagusFrozen Asparagus, Unprepared1040.57NA3.0458.30.85NA26710547.133.32.46383
Fiddlehead FernsRaw Fiddlehead Ferns940.94NA3.851001.5NA2971088NA2.942.44261
Maitake MushroomsRaw Maitake Mushrooms3.230.81NA0.9732.30.19NA2396587.13.232.4292
Portabella MushroomsRaw Portabella Mushrooms13.61.3NA1.4NA0.31NA491165584.5412.4422
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5.361.6NA0.79250.36NA51.820944.37.142.38149
UV Exposed White MushroomRaw White Mushroom Exposed to UV13.61.45NA2.27410.21NA391144542.322.72.36420
White MushroomsRaw White Mushrooms13.61.45NA2.27410.21NA391144542.322.72.36420
Oyster MushroomsRaw Oyster Mushrooms9.10.74NA4.0354.50.34NA36412737.8854.52.33270
Potherb JuteRaw Potherb Jute6120.75NA141880.36NA24416442.6523.52.32258
SpinachRaw Spinach4300.57NA11.83433.9NA21324264.353432.3397
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus1000.58NA3.155.60.78NA27295621.716.72.28523
Yeast extract spreadYeast extract spread36.20.13NA2.2970.14NA56.211351518272.2622
Lemon Grass Raw Lemon Grass 65.70.27NA8.2560.65.28NA1027300.716.062.2571.3
Grilled Portabella MushroomsMushrooms, portabella, grilled10.31.34NA1.38450.23NA466150775.5382.24313
Agar SeaweedRaw Agar Seaweed2080.23NA7.152581.43NA19.28692.734.62.23351
Chanterelle MushroomsRaw Chanterelle Mushrooms471.1NA1140.60.89NA17815816.88282.2281
Stir-Fried White MushroomsMushrooms, white, stir-fried15.41.1NA0.9642.30.18NA404152353.5462.2350
Coriander LeavesRaw Coriander Leaves2910.98NA7.71131.85NA20922653.92002.17401
Cooked Broccoli RaabBroccoli raab, cooked4720.3NA5.11081.52NA32813725.22242.16366
Boiled Potherb JuteBoiled and Drained Potherb Jute5700.69NA8.51680.33NA19514862.4329.72.14236
Canned AsparagusCanned Asparagus Solids84.20.51NA9.6352.60.89NA2269058.9515112.1495
Canned Straw MushroomsCanned Straw Mushrooms, Solids31.30.42NA4.47220.31NA19124447.512002.1281
Microwaved White MushroomsMushrooms, white, microwaved171.06NA0.94400.18NA363139451.448.62.1253
Green CauliflowerRaw Green Cauliflower1060.13NA2.3564.50.8NA2009681.94742.06290
Sesame FlourHigh fat Sesame Flour30.20.29NA2.968.60.28NA15380.4NA7.82.030.17
Canned ButterburButterbur, canned11331.23NA2166.73.27NA1334003013323264
Canned SpinachCanned Spinach, Solids with Salt5520.78NA103302.6NA19115046.114002399
Boiled OkraBoiled and Drained Okra3500.39NA1.271641.34NA1456141.827.31.95421
Frozen SpinachUnprepared Frozen Spinach4450.5NA6.52592.43NA169119320.72551.93311
Dried Agar SeaweedSeaweed, agar, dried2040.2NA72521.4NA173682.433.31.92.84
Swiss ChardRaw Swiss Chard2680.94NA9.474261.93NA24219954.7411211.9488
ArugulaRaw Arugula6400.3NA5.841881.3NA20814761.21081.88367
ChivesRaw Chives3070.52NA5.331401.24NA1939873101.87302
Yellow TomatoesRaw Yellow Tomatoes73.30.67NA3.27800.8NA24017202.671531.87635
Boiled Beet GreensBoiled and Drained Beet Greens4220.93NA7.042521.9NA15233673.338931.85330
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2150.15NA3.169.21.13NA19281510.8921.85352
Watermelon Seed KernelsDried Watermelon Seed Kernels9.70.12NA1.3920.29NA136116NA17.81.840.91
Chicory GreensRaw Chicory Greens4351.3NA3.91301.87NA20418261.31961.83400
Summer SquashRaw All Varieties Summer Squash940.32NA2.21061.1NA23816381.2512.51.8592
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels230.26NA1.37610.25NA13771.66.076.881.80.88
Hemp SeedsHulled Hemp Seeds12.70.29NA1.441271.37NA2982174.670.91.80.9

Minerals in Top 100 Nuts & Vegetables with the highest Zinc content per 100 kcal

In the above table you can find and compare the amount of minerals in all nuts & vegetables , sorted by most amount of Zinc per 100 calories.

Top 5 nuts & vegetables with most amount of zinc per 100 calories are:

  1. Raw Morel Mushrooms
  2. Raw White Gourd-flowered
  3. Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
  4. Raw Brown Mushrooms, Italian, Or Crimini
  5. Raw Balsam-pear , Pods