Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11240.6
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612539.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412031
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.430.8
Dried Shiitake MushroomsMushrooms, shiitake, dried11753.930.890.0520.5502998.77NANANA45.63830.4
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA1930
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.23468126.7
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.325.6
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.623
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.323
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA1048420.3
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.520
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.618
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.418
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.617.2
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.517
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54617
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.85716
Hearts Of PalmRaw Hearts Of Palm4560.790.180.0520.3010268NANANA5.9510.715
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68412.4
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.412.3
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4311.8
Fireweed LeavesRaw Fireweed Leaves40911NANANA076.3NANANANA4218.710.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2110.2
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.39.72
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.5719.57
Lemon Grass Raw Lemon Grass 3931.940.470.120.550100NANANANANA7.228.85
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.342808.73
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.48.45
Morel MushroomsRaw Morel Mushrooms1232.260.2600.85NA20.22.402.401112.48.06
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.37.98
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.32287.94
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA49567.9
Irishmoss SeaweedRaw Irishmoss Seaweed1940.640.130.0040.008048.82.42NANANA5.1667.74
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.3497.66
Onions FlakesDry Onions Flakes13851.830.310.0360.670331148NANANA36.535.57.5
Root WasabiRaw Root Wasabi4332.5NANANA093NANANANA31196.43
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.66.27
Sprouted LentilsRaw Sprouted Lentils4212.20.230.150.72088NANANANANA35.66
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.7475.64
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA275.6
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA106495.56
Macadamia NutsRaw Macadamia Nuts2850301480.825.14055180.280.2817.63431.45.16
Green PeasRaw Green Peas3211.60.280.140.6057.422.51.550.482022.621.54.92
Kelp SeaweedRaw Kelp Seaweed1712.220.980.0160.0790382.4NANANA5.166.674.9
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.37524.64
GarlicRaw Garlic59120.350.0790.9101313.97NANANA8.3325.24.6
EppawRaw Eppaw5957.14NANANA0126NANANANANA18.34.56
Bamboo ShootsRaw Bamboo Shoots1071.20.270.0790.45020.612NANANA8.7310.34.37
EpazoteRaw Epazote1272.06NANANA029.5NANANANA151.34.37
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV87.30.40.05600.160176.83NANANA2.49.924.37
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini87.30.40.05600.160176.83NANANA2.49.924.37
Japanese ChestnutsRaw Japanese Chestnuts6112.10.310.0520.490139NANANANANA8.934.37
CoconutRaw Coconut Meat140513311801.45060.424.7NANANA35.713.24.37
ParsleyFresh Parsley1433.140.520.0320.460253.37NANANA1311.84.25
Sprouted PeasRaw Sprouted Peas4922.70.490.241.050108NANANANANA354.17
Laver SeaweedRaw Laver Seaweed1391.10.240.0040.016020.31.94NANANA1.2234.17
Shiitake MushroomsRaw Shiitake Mushrooms1351.94NANANANA279.4509.4509.928.94.1
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1286233.230.091120277163NANANA114424.05
Young Cowpeas Raw Young Cowpeas 3571.40.360.250.35074.712NANANA2011.74
In Pod Fava BeansRaw In Pod Fava Beans3492.90.470.121.2407036.6NANANA29.831.43.97
Green SoybeansRaw Green Soybeans583273.11.511.2044NANANANA16.751.43.93
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)131013812201.5026.4NANANANA8.7314.43.8
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds912.740.270.690.9308.330.790.480.3207.54163.65
Sprouted Navy BeansRaw Sprouted Navy Beans2662.780.341.030.58051.8NANANANANA24.43.53
Chinese ChestnutsRaw Chinese Chestnuts8894.40.650.111.020195NANANANANA16.73.45
Fiddlehead FernsRaw Fiddlehead Ferns1351.6NANANA022NANANANANA183.3
Baby Zucchini SquashRaw Baby Zucchini Squash83.31.60.330.420.25012.3NANANANA4.3710.83.3
Frozen Green PeasFrozen Green Peas, Unprepared3061.60.260.130.56054200.990.3218.31820.73.25
Balsam-pear , PodsRaw Balsam-pear , Pods67.50.67NANANA014.7NANANANA113.973.18
EndiveRaw Endive67.50.790.190.0520.3013.30.99NANANA12.34.963.14
Potherb JuteRaw Potherb Jute1350.990.150.0080.46023NANANANANA18.53.14
Young Lima BeansRaw Young Lima Beans4483.40.790.541.120805.87NANANA19.4273.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked12904.10.440.0481.930330NANANANANA19.43.1
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained845567.50.317.87093NANANANA23203.1
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans67520.240.740.420129NANANANA22.6393.06
Broccoli RaabRaw Broccoli Raab87.31.940.330.750.12011.31.50.670.40.4410.712.63.06
Oyster MushroomsRaw Oyster Mushrooms1311.630.2500.490244.404.409.13133.06
Maitake MushroomsRaw Maitake Mushrooms1230.750.1200.36027.78.206.9010.77.72.98
PrunesRaw Dehydrated Prunes13452.90.23NA0.630354NANANANANA14.72.98
Fruit ChayoteRaw Fruit Chayote75.40.520.110.140.0830186.6NANANA6.753.252.94
Chrysanthemum LeavesRaw Chrysanthemum Leaves952.22NANANA012NANANANA1213.32.8
Garland ChrysanthemumRaw Garland Chrysanthemum952.22NANANA012NANANANA1213.32.8
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared1351.4NANANA022.8NANANANANA172.8
Chanterelle MushroomsRaw Chanterelle Mushrooms1272.1NANANANA27.24.604.60155.92.8
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes181011110500.8802061460.042.114439.312.42.8
White Gourd-flowered Raw White Gourd-flowered 55.60.0790.008NA0.036013.5NANANANA22.462.78
Grape LeavesRaw Grape Leaves3698.41.333.40.59068.725NANANA43.722.22.66
Coconut MilkRaw Coconut Milk913958401.0402213.3NANANA8.739.12.66
Jew's EarRaw Jew's Ear990.16NANANA026.8NANANANANA1.92.6
Dried LeeksFreeze-dried Leeks12748.331.12.741.870296NANANANA41.360.32.6
Enoki MushroomsRaw Enoki Mushrooms1471.150.110.160.330310.8700.87010.710.62.58
AvocadosRaw Avocados635588.440.56.640342.60.481.470.2426.67.942.54
Green CauliflowerRaw Green Cauliflower1231.20.190.410.1202412NANANA12.711.72.54
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared5241.750.40.280.580100NANANANA24302.5
RadicchioRaw Radicchio910.990.240.0640.37017.82.4NANANA3.575.682.46
SuccotashRaw Succotash3934.050.750.31.64077.8NANANANA15202.42
WaxgourdRaw Waxgourd51.60.790.064NA0.35012NANANANA11.51.62.42
Frozen AsparagusFrozen Asparagus, Unprepared950.910.210.020.38016.3NANANANA7.54132.34
CornsaladRaw Cornsalad83.31.6NANANA014.3NANANANANA7.942.34
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in raw fruits, nuts & vegetables , sorted by most amount of Zinc per 14 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 14 ounces are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms