Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 1600.17NA1.6773.30.44NA86.711331.3313.34.67635
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
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods47.40.17NA284.20.45NA18916791.0531.64.05494
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots1000.68NA2250.94NA16744423.3333.33.9799
Cooked Taro ShootsCooked Taro Shoots no Salt1000.67NA2.93570.93NA18624577.1414.33.86681
Canned Bamboo ShootsCanned Bamboo Shoots, Solids420.6NA1.7210.83NA1324212.63373.42496
Boiled SpinachBoiled and Drained Spinach5910.7616415.53784.07NA24320266.523043.3397
Boiled White MushroomsBoiled and Drained White Mushrooms21.41.8NA6.2430.41NA311127142.57.143.1325
Canned MushroomsCanned Mushrooms, Solids440.94NA3.16600.34NA26451616.417002.88364
Cooked AsparagusBoiled and Drained Asparagus1050.751004.1463.60.7NA245101827.763.62.73421
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach4000.64NA5.52674.4NA1838507.58922.6790
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried5.130.42NA1.3648.70.57NA28583616132.46225
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt1930.25NA6.886.71.37NA120613012802.4634
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5.361.6NA0.79250.36NA51.820944.37.142.38149
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids1171.3NA3.6750.61NA26722553502.33801
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus1000.58NA3.155.60.78NA27295621.716.72.28523
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV10.31.34NA1.38450.23NA466150775.5382.24313
Grilled Portabella MushroomsMushrooms, portabella, grilled10.31.34NA1.38450.23NA466150775.5382.24313
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans570.58NA3.166.70.67NA1334812.8647.62.24445
Canned Spinach with LiquidsCanned Spinach Solids and Liquids4370.61NA8.32952.6NA16812116.33952.2491
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin1200.35NA2.471271.15NA24717601.33202.2635
Stir-Fried White MushroomsMushrooms, white, stir-fried15.41.1NA0.9642.30.18NA404152353.5462.2350
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
Canned ButterburButterbur, canned11331.23NA2166.73.27NA1334003013323264
Canned SpinachCanned Spinach, Solids with Salt5520.78NA103302.6NA19115046.114002399
Cooked Green CauliflowerCauliflower, green, cooked, no salt added1000.13NA2.2559.40.76NA1788692.5721.97280
Boiled OkraBoiled and Drained Okra3500.39NA1.271641.34NA1456141.827.31.95421
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash1350.52NA1.81201.07NA195960151.95469
Boiled Beet GreensBoiled and Drained Beet Greens4220.93NA7.042521.9NA15233673.338931.85330
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans260.51NA3.8660.58NA1584381.2181.8169
Cooked Chinese BroccoliBroccoli, chinese, cooked4550.28NA2.55821.2NA18611865.9321.77425
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans1750.22NA3.1485.71.15NA1114501.43321.7327
Cooked Frozen OkraBoiled and Drained Frozen Okra2550.26NA1.81382.9NA1286342.0710.31.7314
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans65.60.42NA0.3276.80.91NA1734540.48111.6853.8
Boiled Swiss ChardBoiled and Drained Swiss Chard2900.82NA11.34301.67NA16527454.58951.65463
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids8430.59NA10.81431.98NA1501007519791.64676
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils140.33NA3.0734.70.5NA1512810.599.91.668
Canned Onions with LiquidsCanned Onions Solids and Liquids2370.29NA0.6831.60.54NA1475841.5819531.53495
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash940.52NA2.061190.8NA1758751.256.251.5594
KimchiCabbage Kimchi2200.16NA16.793NANA16010073.3333201.47629
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt1300.19NA4.5651NA955452101.45467
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt1300.19NA4.5651NA95545212551.45467
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach4500.47NA5.762412.1NA147888162851.44262
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage7750.16NA8.67921.2NA24230923.332831.4796
Boiled Green PeasBoiled and Drained Green Peas320.21NA1.8346.40.63NA1393232.263.571.493
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids58.30.291031.841.71.2NA1033830.566221.4251
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens5240.52NA6.789.71.64NA1177724.1451.71.4312
Cooked NopalesCooked Nopales no Salt10930.33NA3.333132.7NA10713004.671331.4629
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash800.29NA2.081081.05NA16410121.2241.36369
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans57.60.53NA2.769.70.6NA1155881.821.21.33271
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids1600.47NA686.72.23NA1276131.33931.33631
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids1600.47NA686.72.23NA1276531.33931.33631
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt1600.47NA686.72.23NA1276531.3317271.33631
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids340.2NA1.92320.5NA1001892.45171.32162
Cooked Malabar SpinachMalabar spinach, cooked5390.48NA6.432091.1NA15711133.92391.3402
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote540.46NA0.92500.7NA1217211.254.171.3389
Boiled BroccoliBoiled and Drained Broccoli1140.1711.41.9600.55NA1918374.571171.3255
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage2290.21NA2.1471.41.1NA27916072.8664.31.3680
Steamed Soybeans SproutsSteamed Sprouted Soybeans730.41NA1.6740.88NA1674380.7412.31.398
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids850.54NA6.9655.60.42NA66.77151.561891.26329
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans20.50.5NA2.71420.57NA1324060.77181.2497
Canned Turnip GreensCanned Turnip Greens no Salt6210.44NA7.951051.4NA1117423.71531.2498
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin1000.28NA2.8276.51.35NA14711411.1811.81.18557
Cooked Napa CabbageCabbage, napa, cooked2420.8NA6.1766.71.7NA1587253.33921.17803
Boiled Drumstick PodsBoiled and Drained Drumstick Pods55.60.22NA1.251170.67NA13612691.941191.17246
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash1160.34NA1.9584.20.83NA1539321.055.261.16496
Microwaved Green Snap BeansBeans, snap, green, microwaved1670.27NA2.5851NA148979NA9.11.15273
Boiled PumpkinBoiled and Drained Pumpkin750.46NA2.85450.45NA1501150151.15468
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt600.1487.72.43601.37NA505300.334771.13304
Boiled ButterburBoiled and Drained Butterbur7380.74NA1.251001.95NA87.5442511.3501.131209
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas3140.7NA4.952821.87NA19115954.127.31.1415
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 17.40.14NA1.6380.6NA922842.583.81.0850
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli1820.15NA2.1871.41.16NA1966436.885.71.07324
Boiled KohlrabiBoiled and Drained Kohlrabi86.20.46NA1.3865.50.49NA15511722.7672.41.07311
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1320.14NA1.1553.60.59NA52.64312.584.121.0678
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips3660.38NA568.61.14NA916173.1454.31.06260
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens5320.31NA5.968.41.55NA1267323.161321.05494
Canned CarrotsCanned Carrots Solids1000.42NA2.56321.8NA967161.61681.04372
Canned Green PeasCanned Green Peas Solids290.12NA1.3824.60.44NA972512.462.91.03118
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans1310.29NA3.6671.40.84NA1118541.148.571.03255
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli1180.12NA2.1846.40.8NA1755072.539.31324
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum3450.67NA18.7901.78NA21528451.52651462
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids2280.72NA4.44610.89NA1118111.6776061507
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids2280.72NA4.44610.89NA1118111.6776061507
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids1580.51377.7468.40.79NA1058953.1634791487
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids340.16NA1.7426.50.31NA991562.54010.97121
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage1250.22NA1.61000.63NA1387672.91000.96383
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves2050.63NA15.21811.7NA37620864.3380.95441
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots2650.63NA6701.7NA1659204.5900.95465
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots950.22NA1.4329.70.45NA83.85191.621590.95244
Boiled PurslaneBoiled and Drained Purslane4330.63NA4.283721.7NA206271152440.94520
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1130.17NA4.6540.54NA1124171.549.60.94167
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved1850.2NA2.42881NA1277183.039.10.94273
Boiled LambsquartersBoiled and Drained Lambsquarters8060.62NA2.2721.64NA1419002.8910.94278
Minerals in Top 100 Cooked Vegetables with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Zinc per 100 calories.
Top 5 cooked vegetables with most amount of zinc per 100 calories are:
- Boiled and Drained White Gourd-flowered
- Boiled and Drained Escarole without Salt
- Boiled and Drained Waxgourd
- Canned Hearts Of Palm
- Boiled and Drained Balsam-pear , Pods