Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans248141.950.947018.7NANANANA1.6264.17
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2000.890.110.0690.33042NANANANANA17.53.18
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 2621.30.350.230.320478.85NANANA12.7172.8
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt1110.440.0990.0060.062028.67.62NANANA4.173.12.64
Boiled Green PeasBoiled and Drained Green Peas1670.440.0770.0380.1603111.80.810.2610.41110.62.36
Canned Hearts Of PalmHearts of palm, canned55.61.230.260.0380.3609.17NANANANA4.7652.3
Steamed Soybeans SproutsSteamed Sprouted Soybeans1618.831.220.594.40131.03NANANA1.6172.06
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1920.750.190.130.18040.36.4NANANA9.926.32.04
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1551.60.190.590.34029.8NANANANANA141.92
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried77.40.690.06400.3015.20.600.607.146.851.9
Boiled Green SoybeansBoiled and Drained Green Soybeans28012.71.470.75.27022NANANANA8.3324.51.8
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans990.420.0770.0220.12021NANANANA3.778.531.8
Boiled White MushroomsBoiled and Drained White Mushrooms55.60.930.120.0020.36010.54.64NANANA4.374.31.73
Boiled Potherb JuteBoiled and Drained Potherb Jute73.40.40.060.0040.19014.52NANANA3.977.31.57
Boiled Young Lima BeansBoiled and Drained Young Lima Beans2440.640.140.0990.210473.23NANANA10.713.51.57
Boiled Sprouted PeasBoiled and Drained Sprouted Peas19410.180.0890.39034NANANANANA141.55
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods37.70.360.02800.1508.573.87NANANA3.971.671.53
Boiled SpinachBoiled and Drained Spinach45.60.520.0850.180.03407.440.85NANANA4.765.91.5
Microwaved White MushroomsMushrooms, white, microwaved69.50.910.1200.5601200004.967.761.45
Canned MushroomsCanned Mushrooms, Solids49.60.580.0750.0020.220104.64NANANA4.763.71.43
Canned Green PeasCanned Green Peas Solids1370.690.120.0620.260258.260.260.227.68.148.771.4
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 29.80.040.004NA0.01807.32NANANANA2.41.21.4
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids1050.60.110.0540.23019.36.350.20.165.856.556.331.4
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3210.950.120.350.2061.3NANANANA10.718.51.37
Boiled EscaroleBoiled and Drained Escarole without Salt29.80.360.0830.0240.1406.10.46NANANA5.562.31.37
Canned Straw MushroomsCanned Straw Mushrooms, Solids63.51.350.180.0040.5109.2NANANANA4.967.61.33
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas1550.540.0970.0480.21028.38.730.260.228.068.9310.21.33
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids1351.60.280.140.6022.55.930.0990.345.169.728.871.3
Canned Bamboo ShootsCanned Bamboo Shoots, Solids37.70.790.180.0540.306.43.75NANANA2.783.41.3
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV57.51.150.05600.52NA8.84.504.504.376.51.3
Grilled Portabella MushroomsMushrooms, portabella, grilled57.51.150.1300.4608.84.504.504.376.51.3
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids1410.580.130.0890.19026.51.85NANANA7.148.081.27
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt1410.580.130.0890.19026.5NANANANA7.148.081.27
Cooked Green CauliflowerCauliflower, green, cooked, no salt added63.50.620.0850.210.06012.56.2NANANA6.556.031.25
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob1871.470.230.020.67044.3NANANANA4.176.171.25
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained1611.330.20.0180.61038.36.10.910.953.94.765.061.25
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob1871.470.230.020.67044.37.121.051.14.545.566.171.25
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil48020.41.61.564.1067.52.30.891.207.146.431.25
Boiled SuccotashBoiled and Drained Succotash2281.60.290.120.64048.4NANANANA8.93101.25
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn1912.980.390.0361.16041.691.571.675.444.766.771.23
Cooked AsparagusBoiled and Drained Asparagus43.70.440.0950.0580.1508.162.581.570.830.163.974.761.2
Boiled WaxgourdBoiled and Drained Waxgourd27.80.40.03200.1706.032.34NANANA20.791.17
Stir-Fried White MushroomsMushrooms, white, stir-fried51.60.650.07900.320800003.577.11.13
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack1470.830.130.0120.3803712NANANA2.43.451.1
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans2080.60.130.0930.19038.62.7NANANA9.53131.1
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes40526.26.570.446.45043.4NANANANA3.374.41.1
Cooked Broccoli RaabBroccoli raab, cooked49.61.030.180.40.06206.21.230.480.460.35.567.61.07
Boiled White Sweet CornBoiled and Drained White Sweet Corn1922.80.390.0361.1604315.32.021.4125.366.631.07
Cooked Taro ShootsCooked Taro Shoots no Salt27.80.160.0320.020.04606.35NANANANANA1.451.07
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added1430.830.130.0120.380364.4NANANA2.43.451.05
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added1430.830.130.0120.380366.40.460.465.282.43.451.05
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack1430.830.130.0120.380366.40.460.465.282.43.451.05
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved2242.80.30.0280.89051.36.670.520.855.35.167.21.05
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt2620.20.0520.020.064058.8NANANANA118.71
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids71.40.50.10.0640.17014NANANANA7.542.81
Boiled Beet GreensBoiled and Drained Beet Greens53.60.40.0620.0120.130111.2NANANA5.755.10.99
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids1250.970.180.0730.4027.7NANANANA5.165.160.99
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves1191.850.300.030222NANANA3.9710.50.97
Cooked Frozen OkraBoiled and Drained Frozen Okra57.50.480.130.0020.13012.75.7NANANA4.173.230.97
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1030.750.140.050.280189.57NANANA6.156.950.97
Baked Potato SkinPotatoes, baked, skin, without salt3930.20.0520.020.0640912.78NANANA15.78.50.97
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach67.51.730.310.74009.5310.180.40.427.347.960.97
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables1290.30.0620.0380.110266.2NANANA8.735.680.97
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans55.60.340.0870.0930.071012.83.73NANANA5.952.960.95
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots240.440.10.030.1603.8NANANANA23.040.93
Boiled Young BroadbeansBoiled and Drained Young Broadbeans1230.990.280.360.24020NANANANA7.149.530.93
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans41.70.180.050.0180.04608.35.64NANANA1.64.030.93
Hash Brown PotatoesHome prepared Hash Brown Potatoes526253.740.678.66069.72.961.031.270.656.355.950.93
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added1570.990.150.0140.46038.6NANANANA3.974.80.91
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack1570.990.150.0140.46038.6NANANANA3.974.80.91
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added1570.990.150.0140.46038.6110.460.699.743.974.80.91
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack1570.990.150.0140.46038.6110.460.699.743.974.80.91
Canned SpinachCanned Spinach, Solids with Salt45.60.990.160.350.06506.750.79NANANA4.765.580.91
Boiled BroccoliBoiled and Drained Broccoli69.50.810.160.240.1014.22.761.470.970.166.554.720.89
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash1851.770.330.130.72039.64.4NANANA8.148.550.89
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans65.51.150.160.380.2409.37NANANANANA9.60.87
Boiled Potato SkinBoiled Potato Skin no Salt1550.20.0520.020.064034NANANANA6.555.680.87
Boiled OkraBoiled and Drained Okra43.70.420.0890.0020.08908.954.76NANANA4.963.70.85
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn1531.070.20.0810.43035NANANANA5.955.240.85
Boiled Drumstick PodsBoiled and Drained Drumstick Pods71.40.380.06200.006016.2NANANANA8.334.150.83
Canned Spinach with LiquidsCanned Spinach Solids and Liquids37.70.730.120.240.04605.80.65NANANA4.374.20.83
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus35.70.830.190.020.3503.80.64NANANA3.185.850.81
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated43316.37.73NA1.22067.5NANANANA6.356.830.81
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens57.50.830.20.240.109.91.5NANANA6.756.650.81
Cooked ArtichokesBoiled and Drained Artichokes1050.670.160.0750.21023.71.960.040.481.4511.35.740.79
Canned AsparagusCanned Asparagus Solids37.71.30.290.030.5304.92.1NANANA3.184.250.79
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained1590.850.130.0120.390396.2NANANA4.765.460.79
Canned Grape LeavesGrape leaves, canned1373.90.621.670.29023.2NANANANA19.68.470.79
Baked Red PotatoesBaked Whole Red Potatoes1730.30.0790.030.0970392.840.871.10.893.574.560.79
Cooked Chinese BroccoliBroccoli, chinese, cooked43.71.430.220.510.1507.561.67NANANA4.962.260.77
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids1211.530.150.0140.45027.58.240.340.527.243.373.870.77
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids1211.530.150.0140.45027.58.240.340.527.243.373.870.77
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids87.30.220.0580.0220.069019.6NANANANA2.782.40.77
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash39.70.620.130.160.09708.555.14NANANA2.781.80.77
Microwaved Green Snap BeansBeans, snap, green, microwaved65.50.99NANANANA12.76.42.882.860.656.754.60.75
Boiled Burdock RootBoiled and Drained Burdock Root1750.280.0460.0040.10427.04NANANA3.574.150.75
Boiled Hyacinth-Young beansBoiled and Drained Hyacinth-Young beans990.540.240.0180.004018.3NANANANANA5.850.75
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes33310.42.040.0420.550570.5600.220.365.165.280.75
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes435231.850.884.6056.60.5400.5206.355.260.75
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes1670.16NANANA0381.80.711.0703.573.470.75
Macronutrients in Top 100 Cooked Vegetables with the highest Zinc content per 7 oz
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Zinc per 7 ounces.
Top 5 cooked vegetables with most amount of zinc per 7 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