Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.18528.33
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4011.80.210.140.66084.3NANANANANA356.35
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 5242.60.690.460.6309417.7NANANA25.433.75.64
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt2220.870.20.0120.1205715.2NANANA8.336.25.28
Boiled Green PeasBoiled and Drained Green Peas3330.870.150.0750.3306223.51.630.5220.72221.34.72
Canned Hearts Of PalmHearts of palm, canned1112.460.520.0750.73018.3NANANANA9.53104.56
Steamed Soybeans SproutsSteamed Sprouted Soybeans32117.72.451.178.80262.06NANANA3.1833.64.13
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 3851.50.380.270.37080.613NANANA2012.64.1
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans3103.20.391.20.67059.6NANANANANA283.85
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried1551.40.1300.6030.51.201.2014.313.73.8
Boiled Green SoybeansBoiled and Drained Green Soybeans56025.42.941.410.5044NANANANA16.7493.6
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans1980.830.150.0440.23042NANANANA7.54173.57
Boiled White MushroomsBoiled and Drained White Mushrooms1111.870.240.0040.710219.3NANANA8.738.63.45
Boiled Potherb JuteBoiled and Drained Potherb Jute1470.790.120.0080.370293.97NANANA7.9414.63.14
Boiled Young Lima BeansBoiled and Drained Young Lima Beans4881.270.290.20.410946.47NANANA21.4273.14
Boiled Sprouted PeasBoiled and Drained Sprouted Peas3892.020.360.180.77067.8NANANANANA283.1
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods75.40.710.05600.310177.74NANANA7.943.333.06
Boiled SpinachBoiled and Drained Spinach911.030.170.370.0670151.7NANANA9.5311.83
Microwaved White MushroomsMushrooms, white, microwaved1391.830.2401.102400009.9215.52.9
Canned MushroomsCanned Mushrooms, Solids991.150.150.0040.44020.29.3NANANA9.537.422.86
Canned Green PeasCanned Green Peas Solids2741.40.250.120.5205016.50.520.4415.216.317.52.8
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 59.50.0790.008NA0.036014.6NANANANA4.762.42.78
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids2101.20.210.110.46038.712.70.40.3211.71312.72.78
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans6431.90.230.70.390123NANANANA21.4372.74
Boiled EscaroleBoiled and Drained Escarole without Salt59.50.710.170.0480.270120.91NANANA114.562.74
Canned Straw MushroomsCanned Straw Mushrooms, Solids1272.70.350.0081.03018.4NANANANA9.9215.22.66
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas3101.070.190.0950.42056.617.50.520.44161820.42.66
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids2703.180.570.281.2045120.20.6710.319.417.72.6
Canned Bamboo ShootsCanned Bamboo Shoots, Solids75.41.60.370.110.6012.87.5NANANA5.566.832.58
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV1152.30.1101.04NA17.68.9708.9708.73132.58
Grilled Portabella MushroomsMushrooms, portabella, grilled1152.30.2500.92017.68.9708.9708.73132.58
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids2821.150.260.180.370533.7NANANA14.3162.54
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt2821.150.260.180.37053NANANANA14.3162.54
Cooked Green CauliflowerCauliflower, green, cooked, no salt added1271.230.170.420.1202512.4NANANA13122.5
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob3732.940.450.041.34088.6NANANANA8.3312.32.5
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained3212.660.410.0361.23076.6121.831.97.789.53102.5
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob3732.940.450.041.34088.614.22.12.229.11112.32.5
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil960413.23.128.201354.61.82.42014.3132.5
Boiled SuccotashBoiled and Drained Succotash4563.180.590.241.27097NANANANA18202.5
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn3815.950.780.0712.33083.3183.143.33119.5313.52.46
Cooked AsparagusBoiled and Drained Asparagus87.30.870.190.120.3016.35.163.141.670.327.949.532.4
Boiled WaxgourdBoiled and Drained Waxgourd55.60.790.06400.350124.7NANANA3.971.62.34
Stir-Fried White MushroomsMushrooms, white, stir-fried1031.30.1600.6401600007.1414.22.26
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack2941.670.260.0240.7707424NANANA4.766.92.22
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans4171.20.270.190.390775.44NANANA1926.42.2
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes81052.4130.8813086.8NANANANA6.758.82.2
Cooked Broccoli RaabBroccoli raab, cooked992.060.350.80.12012.42.460.950.910.61115.22.14
Boiled White Sweet CornBoiled and Drained White Sweet Corn3855.60.780.0712.3308630.74.052.782410.713.32.14
Cooked Taro ShootsCooked Taro Shoots no Salt55.60.320.0640.040.091012.7NANANANANA2.92.14
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added2861.670.260.0240.770728.77NANANA4.766.92.1
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added2861.670.260.0240.77072130.910.9110.64.766.92.1
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack2861.670.260.0240.77072130.910.9110.64.766.92.1
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved4485.640.60.0561.8010313.31.031.710.610.314.42.1
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt5240.40.10.040.130118NANANANA2217.42.02
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids1430.990.20.130.35028.3NANANANA155.642.02
Boiled Beet GreensBoiled and Drained Beet Greens1070.790.120.0240.26021.72.4NANANA11.510.22
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids2501.940.370.150.79055.5NANANANA10.310.32
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves2383.70.600.06044.33.97NANANA7.94211.94
Cooked Frozen OkraBoiled and Drained Frozen Okra1150.950.250.0040.25025.411.4NANANA8.336.471.94
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas2061.50.290.0990.56035.819NANANA12.3141.94
Baked Potato SkinPotatoes, baked, skin, without salt7860.40.10.040.1301835.56NANANA31.4171.94
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach1353.450.621.4700192.020.360.790.8314.7161.94
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables2580.60.120.0750.2105212.4NANANA17.511.41.94
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans1110.670.170.190.14025.67.46NANANA125.91.9
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots47.60.870.20.060.3307.62NANANANA3.976.071.87
Boiled Young BroadbeansBoiled and Drained Young Broadbeans24620.560.720.48040NANANANA14.3191.87
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans83.30.360.0990.0360.091016.611.3NANANA3.188.061.87
Hash Brown PotatoesHome prepared Hash Brown Potatoes105249.77.471.3417.301395.92.062.541.312.7121.87
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added31420.310.0280.91077NANANANA7.949.571.83
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack31420.310.0280.91077NANANANA7.949.571.83
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added31420.310.0280.91077220.911.419.57.949.571.83
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack31420.310.0280.91077220.911.419.57.949.571.83
Canned SpinachCanned Spinach, Solids with Salt9120.320.710.13013.51.6NANANA9.53111.83
Boiled BroccoliBoiled and Drained Broccoli1391.630.310.470.2028.55.52.941.940.32139.451.8
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash3693.530.660.271.430798.77NANANA16.3171.8
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1312.30.330.770.49018.7NANANANANA191.75
Boiled Potato SkinBoiled Potato Skin no Salt3100.40.10.040.13068.3NANANANA1311.41.75
Boiled OkraBoiled and Drained Okra87.30.830.180.0040.180189.53NANANA9.927.421.7
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn3062.140.40.160.87070NANANANA1210.51.7
Boiled Drumstick PodsBoiled and Drained Drumstick Pods1430.750.1200.012032.5NANANANA16.78.31.67
Canned Spinach with LiquidsCanned Spinach Solids and Liquids75.41.470.240.480.091011.61.3NANANA8.738.371.67
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus71.41.670.380.040.6907.621.27NANANA6.3511.71.63
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated86532.515.5NA2.440135NANANANA12.713.71.63
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens1151.670.390.470.2019.82.98NANANA13.513.31.63
Cooked ArtichokesBoiled and Drained Artichokes2101.350.310.150.42047.43.930.0790.952.922.611.51.6
Canned AsparagusCanned Asparagus Solids75.42.580.580.061.0709.764.2NANANA6.358.51.6
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained3181.70.260.0240.78077.612.4NANANA9.53111.6
Canned Grape LeavesGrape leaves, canned2747.81.243.350.58046.5NANANANA39.3171.6
Baked Red PotatoesBaked Whole Red Potatoes3450.60.160.060.19077.85.681.752.21.87.149.131.6
Cooked Chinese BroccoliBroccoli, chinese, cooked87.32.860.441.020.30153.33NANANA9.924.521.55
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids2423.060.310.0280.905516.50.671.0314.56.757.741.55
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids2423.060.310.0280.905516.50.671.0314.56.757.741.55
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids1750.440.120.0440.14039.3NANANANA5.564.761.55
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash79.41.230.250.330.1901710.3NANANA5.563.61.55
Microwaved Green Snap BeansBeans, snap, green, microwaved1312NANANANA25.412.85.755.71.313.59.171.5
Boiled Burdock RootBoiled and Drained Burdock Root3490.560.0910.0080.2108414NANANA7.148.31.5
Boiled Hyacinth-Young beansBoiled and Drained Hyacinth-Young beans1981.070.470.0360.008036.5NANANANANA11.71.5
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes66720.74.10.0831.101141.100.440.7110.310.61.5
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes869463.71.779.201131.0701.03012.710.51.5
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes3330.32NANANA0763.61.432.1407.146.951.5
Macronutrients in Top 100 Cooked Vegetables with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Zinc per 14 ounces.
Top 5 cooked vegetables with most amount of zinc per 14 ounces are:
- Stir-Fried Sprouted Soybeans
- Stir-Fried Sprouted Lentils
- Boiled and Drained Frozen Young Cowpeas
- Cooked Shiitake Mushrooms no Salt
- Boiled and Drained Green Peas