Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4014.5
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.714
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54311
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72511
Dried Shiitake MushroomsMushrooms, shiitake, dried4201.40.320.0180.201073.13NANANA16.313.611
Dried PepeaoPepeao, dried4220.62NANANA0115NANANANANA6.8310.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.4299.54
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.49.14
Dried Agar SeaweedSeaweed, agar, dried4340.430.0860.0010.00601154.2NANANA118.88.22
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68268.2
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA37307.26
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.1
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.46.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6136.42
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7266.15
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.07186.1
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.46.07
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.35.75
Hearts Of PalmRaw Hearts Of Palm1630.280.0650.0180.11036.324.3NANANA2.133.835.3
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7304.42
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.38
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.34.2
Fireweed LeavesRaw Fireweed Leaves1463.9NANANA027.2NANANANA156.683.77
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.443.64
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7213.47
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.43.4
Lemon Grass Raw Lemon Grass 1400.690.170.0440.2036NANANANANA2.583.16
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.63.1
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA34113
Morel MushroomsRaw Morel Mushrooms440.810.09200.3NA7.230.8500.8503.974.422.88
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.752.85
Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.52.83
Sun-dried TomatoesTomatoes, sun-dried3664.20.60.0161.5607953.3NANANA17.4202.82
Irishmoss SeaweedRaw Irishmoss Seaweed69.50.230.0470.0010.003017.40.86NANANA1.842.142.76
Dried ShallotsFreeze-dried Shallots4930.710.120.0140.26011454NANANA22.317.42.74
Onions FlakesDry Onions Flakes4950.650.110.0130.24011853NANANA1312.72.68
Root WasabiRaw Root Wasabi1550.89NANANA033.4NANANANA116.82.3
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1970.990.260.170.24035.6NANANANA7.112.72.24
Sprouted LentilsRaw Sprouted Lentils1500.780.0810.0540.26031.4NANANANANA12.72.14
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.6172
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.672
Dried Pasilla PeppersPeppers, pasilla, dried48922.5NANANA072.5NANANANA3817.52
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.21.84
Green PeasRaw Green Peas1150.570.10.050.22020.58.040.550.177.078.087.71.76
Kelp SeaweedRaw Kelp Seaweed610.790.350.0060.028013.60.85NANANA1.842.41.74
Sprouted SoybeansRaw Sprouted Soybeans1739.51.30.634.73013.6NANANANA1.5618.61.66
GarlicRaw Garlic2110.710.130.0280.320471.4NANANA2.9891.64
EppawRaw Eppaw2132.55NANANA045NANANANANA6.521.63
Bamboo ShootsRaw Bamboo Shoots38.30.430.0980.0280.1607.374.25NANANA3.13.71.56
EpazoteRaw Epazote45.40.74NANANA010.5NANANANA5.40.471.56
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV310.140.0200.05706.12.44NANANA0.853.541.56
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini310.140.0200.05706.12.44NANANA0.853.541.56
Japanese ChestnutsRaw Japanese Chestnuts2180.750.110.0180.17049.5NANANANANA3.21.56
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.721.56
ParsleyFresh Parsley511.10.190.0110.1608.971.2NANANA4.684.21.5
Sprouted PeasRaw Sprouted Peas1760.960.180.0860.38038.4NANANANANA12.51.5
Laver SeaweedRaw Laver Seaweed49.60.40.0860.0010.00607.240.69NANANA0.438.241.5
Shiitake MushroomsRaw Shiitake Mushrooms480.69NANANANA9.623.3703.3703.543.181.46
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4598.241.150.0334.3309958.2NANANA40.7151.45
Young Cowpeas Raw Young Cowpeas 1280.50.130.0890.12026.74.25NANANA7.14.21.43
In Pod Fava BeansRaw In Pod Fava Beans1251.030.170.0430.4402513NANANA10.611.21.4
Green SoybeansRaw Green Soybeans2089.641.10.534015.7NANANANA5.9518.41.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)4684943.600.5409.43NANANANA3.15.151.36
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds32.60.980.0980.250.3302.980.280.170.1102.75.661.3
Sprouted Navy BeansRaw Sprouted Navy Beans950.990.120.370.21018.5NANANANANA8.71.26
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.951.23
Fiddlehead FernsRaw Fiddlehead Ferns480.57NANANA07.85NANANANANA6.451.18
Baby Zucchini SquashRaw Baby Zucchini Squash29.80.570.120.150.08904.4NANANANA1.563.841.18
Frozen Green PeasFrozen Green Peas, Unprepared1090.570.0940.0470.2019.37.10.350.116.526.387.41.16
Balsam-pear , PodsRaw Balsam-pear , Pods240.24NANANA05.24NANANANA3.971.41.13
EndiveRaw Endive240.280.0680.0180.1104.750.35NANANA4.41.771.1
Potherb JuteRaw Potherb Jute480.350.0540.0030.1708.22NANANANANA6.61.1
Young Lima BeansRaw Young Lima Beans1601.20.280.190.4028.62.1NANANA6.959.71.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked4611.460.160.0170.690118NANANANANA6.931.1
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained302202.70.112.8033NANANANA8.227.171.1
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2410.710.0860.260.15046NANANANA8.08141.1
Broccoli RaabRaw Broccoli Raab310.690.120.270.04104.040.540.240.140.163.834.51.1
Oyster MushroomsRaw Oyster Mushrooms46.80.580.08800.1708.631.5701.5703.264.71.1
Maitake MushroomsRaw Maitake Mushrooms440.270.04300.1309.882.9302.4703.832.751.06
PrunesRaw Dehydrated Prunes4811.030.084NA0.230126NANANANANA5.241.06
Fruit ChayoteRaw Fruit Chayote270.180.040.0510.0306.42.35NANANA2.41.161.05
Chrysanthemum LeavesRaw Chrysanthemum Leaves340.79NANANA04.27NANANANA4.254.761
Garland ChrysanthemumRaw Garland Chrysanthemum340.79NANANA04.3NANANANA4.254.761
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared480.5NANANA08.14NANANANANA6.11
Chanterelle MushroomsRaw Chanterelle Mushrooms45.40.75NANANANA9.721.6401.6405.42.11
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes64639.737.400.31073.5520.0140.7551.3144.441
White Gourd-flowered Raw White Gourd-flowered 200.0280.003NA0.01304.8NANANANA0.710.880.99
Grape LeavesRaw Grape Leaves13230.481.20.21024.58.93NANANA15.67.940.95
Coconut MilkRaw Coconut Milk32633.83000.3707.854.73NANANA3.13.250.95
Jew's EarRaw Jew's Ear35.40.057NANANA09.57NANANANANA0.680.94
Dried LeeksFreeze-dried Leeks4552.980.40.980.670106NANANANA14.721.50.94
Enoki MushroomsRaw Enoki Mushrooms52.40.410.0380.0580.120110.3100.3103.833.770.92
AvocadosRaw Avocados22720.830.182.370120.940.170.520.0859.52.830.91
Green CauliflowerRaw Green Cauliflower440.430.0670.150.04108.634.3NANANA4.544.20.91
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared1870.620.140.0990.21035.6NANANANA8.510.80.89
RadicchioRaw Radicchio32.60.350.0850.0230.1306.350.85NANANA1.282.030.88
SuccotashRaw Succotash1401.450.270.110.58027.8NANANANA5.47.130.86
WaxgourdRaw Waxgourd18.40.280.023NA0.1204.25NANANANA4.10.570.86
Frozen AsparagusFrozen Asparagus, Unprepared340.330.0740.0070.1405.8NANANANA2.74.580.84
CornsaladRaw Cornsalad29.80.57NANANA05.1NANANANANA2.830.84
Macronutrients in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 5 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 5 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 5 ounces are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms