KohlrabiRaw Kohlrabi11111.10.140.290.2206929NANANA40190.33
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared11616.45.270.172.97035.5NANANANA2.13.660.42
Frozen Potato PuffsFrozen Potato Puffs, Unprepared16914.72.40.394.9041.80.4700.270.223.883.250.44
Jerusalem-artichokesRaw Jerusalem-artichokes4110.041000.004071.739.5NANANA6.588.20.49
LeeksRaw Leeks4921.480.20.490.33069.619NANANA8.857.380.59
YamRaw Yam2540.430.0940.0310.160711.27NANANA10.43.90.61
Tahitian TaroRaw Tahitian Taro6826.61.340.831.9047NANANANANA190.61
TaroRaw Taro2680.540.110.0670.160711.07NANANA1140.62
Dried LeeksFreeze-dried Leeks931.960.260.650.44069.8NANANANA9.714.20.62
CassavaRaw Cassava1880.530.140.0320.06071.43.2NANANA3.382.550.64
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared10341.030.180.0210.38070.6NANANANA18.68.170.72
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared5260.530.110.140.08407615NANANA6.849.260.89
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared15003.150.470.151.53066.8NANANANA24160.9
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared15003.150.470.151.53066.849NANANA24160.9
Green TomatoesRaw Green Tomatoes13042.60.370.0391066.552NANANA14.315.70.91
Sun-dried Chile PeppersSun-dried Hot Chile Peppers935.380.750.0212.83064.738NANANA26.69.80.94
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared3130.560.120.0410.21069.4NANANANA5.35.340.97
Acorn Winter SquashRaw Acorn Winter Squash7500.750.160.20.12078NANANANA11.360.98
Hubbard Winter SquashRaw Hubbard Winter Squash7503.750.770.980.59065.329.6NANANA29.3150.98
Butternut Winter SquashRaw Butternut Winter Squash6670.670.140.170.1107814.76.66.61.4713.36.671
Frozen Whole OnionsFrozen Whole Onions, Unprepared8570.510.0940.0090.21072.432.7NANANA14.67.631.03
Sweet PotatoRaw Sweet Potato3490.170.0630.0030.04507014.62.443.358.810.55.481.05
Dishcloth GourdRaw Dishcloth Gourd150030.24NA1.3065.330.3NANANA16.5181.05
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained141202.670.112.8033NANANANA8.177.131.1
Russet PotatoesRaw Whole Russet Potatoes3800.30.0990.0380.12068.62.350.870.950.494.948.131.1
PotatoesRaw Whole Potatoes3900.350.0970.0390.120683.211.20.668.281.17
Hawaii Mountain YamRaw Hawaii Mountain Yam4480.450.0990.0310.170731.4NANANA1161.2
Dried Pasilla PeppersPeppers, pasilla, dried8713.8NANANA044.5NANANANA23.310.71.2
Sweet OnionsRaw Sweet Onions9380.75NANANA070.84719216.758.447.51.2
White PotatoesRaw Whole White Potatoes4350.430.110.0430.14068.351.482.31.210.47.31.26
Yambean Raw Yambean 7890.710.170.110.23069.614.2NANANA38.75.71.26
Ginger RootRaw Ginger Root3752.80.760.130.45066.66.38NANANA7.56.831.28
OnionsRaw Onions7500.750.320.030.098070329.6814.87.4312.88.251.28
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1760.880.110.330.19057.4NANANANA1017.31.36
Burdock RootRaw Burdock Root4170.630.10.0080.23072.312NANANA13.86.381.38
Chicory RootsRaw Chicory Roots4170.830.20.0540.3107336.4NANANA6.255.831.38
SalsifyRaw Salsify3660.73NANANA068NANANANA12121.4
Red PotatoesRaw Whole Red Potatoes4290.60.150.060.190685.531.331.71.247.38.11.4
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared22710.230.160.33057NANANANA13.617.31.43
Jalapeno PeppersRaw Jalapeno Peppers10343.830.950.520.64067.242.627.215.30299.41.45
Dried Ancho PeppersPeppers, ancho, dried1078.750.880.184.55055NANANANA2312.71.5
Frozen SuccotashFrozen Succotash, Unprepared3232.870.540.221.16064.3NANANANA13141.5
Yautia Raw Yautia 3061.220.25NANA072.3NANANANA4.64.471.53
Chinese WaterchestnutsRaw Chinese Waterchestnuts3090.310.080.0310.09907415NANANA9.284.331.55
White Sweet CornRaw White Sweet Corn3494.10.630.0561.9066.311.2NANANA9.411.21.57
Lotus RootRaw Lotus Root4050.410.120.0240.057070NANANANA2010.51.6
Yellow Sweet CornRaw Yellow Sweet Corn3494.71.130.0491.65065.2226.77123.16.9811.41.6
Onions FlakesDry Onions Flakes860.40.0670.0080.15071.632NANANA7.97.71.62
Dried ShallotsFreeze-dried Shallots86.20.430.0720.0090.16069.633NANANA13.510.61.66
ShallotsRaw Shallots4170.420.0710.0080.1507032.8NANANA13.310.41.67
CarrotsRaw Carrots7321.760.230.0150.7307034.74.024.326.320.56.81.76
Turnip GreensRaw Turnip Greens9382.80.660.790.340677.62.74.88NA30141.8
Potato SkinRaw Potato Skin5170.520.130.0520.17064.3NANANANA1313.31.8
Spaghetti Winter SquashRaw Spaghetti Winter Squash9685.51.131.440.8706726.7NANANA14.56.21.84
SuccotashRaw Succotash3033.10.580.231.25059.4NANANANA11.515.21.85
Winter SquashRaw All Varieties Winter Squash8821.150.240.310.19075.819.4NANANA13.28.41.85
Frozen Mixed VegetablesFrozen Mixed Vegetables, Unprepared4172.170.410.260.72056NANANANA16.7141.88
Yellow Sweet PeppersRaw Yellow Sweet Peppers11112.330.34NANA070.2NANANANA10111.9
EggplantRaw Eggplant12002.160.410.160.76070.642.418.5193.123611.81.92
Frozen KaleFrozen Kale, Unprepared10714.930.631.250.96052.39.1NANANA21.428.51.93
Edible Podded PeasRaw Edible Podded Peas7141.430.280.0930.5405428.6NANANA18.6201.93
Bulb FennelRaw Bulb Fennel9681.940.8701.64070.638NANANA30121.94
Tomato JuiceCanned Tomato Juice no Salt17655.10.340.0880.39062.345.523.52207.06151.94
RutabagasRaw Rutabagas8111.30.220.430.28070361318.64.318.68.761.95
Red Hot Chili PeppersRaw Red Hot Chili Peppers7503.30.320.0831.706639.8NANANA11.3141.95
Green Sweet PeppersRaw Green Sweet Peppers15002.550.870.120.81069.6361717.41.6525.5131.95
CollardsRaw Collards9385.70.5210.770514.3NANANA37.528.31.97
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage100010.130.250.19056.713NANANA31162
Green SoybeansRaw Green Soybeans204141.60.775.76022.6NANANANA8.5726.42.02
Frozen Peas And OnionsFrozen Peas And Onions, Unprepared4291.370.240.110.52058NANANANA15172.06
TomatillosRaw Tomatillos9389.561.30.153.77054.837NANANA1892.06
Dried SpirulinaDried Spirulina Seaweed10382.740.851.3024.73.2NANANA3.7259.52.07
Young Lima BeansRaw Young Lima Beans2652.30.530.360.75053.53.93NANANA13182.07
Frozen CauliflowerFrozen Cauliflower, Unprepared12503.380.511.230.36058.527.8NANANA28.8252.13
Red CabbageRaw Red Cabbage9681.550.20.440.33071.33714.3175.820.3142.13
Garden CressRaw Garden Cress9386.560.220.711.43051.641.3NANANA10.324.42.16
CabbageRaw Cabbage12001.20.4100.2069.638.417.4200.963015.42.16
Grape LeavesRaw Grape Leaves3236.841.12.760.4805620.3NANANA35.5182.16
Young Green OnionsYoung Green Onions, tops only11115.221.830.440.9063.843.423.618.21.782010.82.22
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage12502.250.290.580.44067NANANANA28.8152.25
Stored Common CabbageRaw Stored Common Cabbage12502.250.290.580.44067NANANANA28.8152.25
Green Hot Chili PeppersRaw Green Hot Chili Peppers7501.50.160.0380.7807138.3NANANA11.3152.25
Frozen Brussels SproutsFrozen Brussels Sprouts, Unprepared73230.610.980.45057.515NANANA2827.72.27
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared14292.70.460.930.33048.4NANANANA34.3352.3
EppawRaw Eppaw2003.6NANANA063.4NANANANANA9.22.3
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers962.870.430.141.4065.639NANANA20.4172.3
SpirulinaRaw Spirulina Seaweed11544.51.560.480.740283.46NANANA4.668.32.3
Sun-dried TomatoesTomatoes, sun-dried1163.450.50.0131.306543.7NANANA14.316.42.3
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas6822.050.540.350.49064.834.4NANANA22.522.52.3
Mustard SpinachRaw Mustard Spinach13644.10.20.370.41053NANANANA38302.3
Frozen Turnip GreensFrozen Turnip Greens, Unprepared13644.2311.20.52050NANANANA3433.72.3
Green Snap BeansRaw Green Snap Beans9682.130.480.670.43067.531.513.514.63.52617.72.32
Yellow Snap BeansRaw Yellow Snap Beans9681.160.250.350.2206931.6NANANA3317.62.32
GarlicRaw Garlic20110.180.040.46066.62NANANA4.23132.34
CeleriacRaw Celeriac7142.140.5601.06065.711.4NANANA1310.72.36
Dried Oriental RadishesRadishes, oriental, dried1110.80.240.230.1307041.3NANANA26.58.752.36
ParsnipsRaw Parsnips4001.20.20.0120.1607219NANANA19.64.82.36
Yardlong BeanRaw Yardlong Bean6382.550.670.450.61053.3NANANANANA182.36
Frozen Chopped CollardsFrozen Chopped Collards, Unprepared9093.360.440.870.65058.7NANANANA32.724.52.36
Hyacinth-Young beansRaw Hyacinth-Young beans6521.30.570.0460.00706026.6NANANA21.513.72.4
Macronutrients in Top 100 Raw Vegetables with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of macronutrients in raw vegetables , sorted by least amount of Zinc per 300 calories.
Top 5 raw vegetables with least amount of zinc per 300 calories are:
- Raw Kohlrabi
- Frozen Par Fried Breaded Onion Rings, Unprepared
- Frozen Potato Puffs, Unprepared
- Raw Jerusalem-artichokes
- Raw Leeks