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Spices
Oils
Fruits
Vegetables
Nuts
Legumes
Cereals
Morel MushroomsRaw Morel Mushrooms3231.840.2100.69NA16.51.9401.9409.03106.55
White Gourd-flowered Raw White Gourd-flowered 7140.140.014NA0.064024.2NANANANA3.574.435
Balsam-pear , PodsRaw Balsam-pear , Pods5881NANANA021.8NANANANA16.55.94.7
WaxgourdRaw Waxgourd7691.540.12NA0.67023NANANANA22.33.084.7
EndiveRaw Endive5881.180.280.0760.44019.71.47NANANA18.27.354.65
Taro ShootsRaw Taro Shoots9090.820.160.10.24021NANANANANA8.364.64
Boiled EscaroleBoiled and Drained Escarole without Salt6671.20.280.080.46020.51.53NANANA18.77.674.6
Boiled WaxgourdBoiled and Drained Waxgourd7141.430.1100.63021.78.43NANANA7.142.864.2
Canned Hearts Of PalmHearts of palm, canned3572.20.460.0680.65016.5NANANANA8.5794.1
Bamboo ShootsRaw Bamboo Shoots3701.10.260.0740.42019.311NANANA8.159.634.07
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods5260.950.07400.41022.710.3NANANA10.54.424.05
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds43530.30.76109.130.870.520.3508.2617.34
Irishmoss SeaweedRaw Irishmoss Seaweed2040.330.0670.0020.0040251.24NANANA2.653.13.98
Baby Zucchini SquashRaw Baby Zucchini Squash4761.90.40.50.3015NANANANA5.24133.95
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots8331.830.430.130.69016NANANANA8.3312.83.9
Fruit ChayoteRaw Fruit Chayote5260.680.150.190.11023.78.74NANANA8.954.33.9
Cooked Taro ShootsCooked Taro Shoots no Salt7140.570.110.0710.16023NANANANANA5.23.86
Broccoli RaabRaw Broccoli Raab4552.230.380.860.130131.730.770.450.512.314.43.5
EpazoteRaw Epazote3131.63NANANA023.3NANANANA121.033.44
Canned Bamboo ShootsCanned Bamboo Shoots, Solids5262.10.480.140.790179.95NANANA7.379.053.42
Boiled SpinachBoiled and Drained Spinach4351.130.190.40.074016.31.87NANANA10.4133.3
Hearts Of PalmRaw Hearts Of Palm870.170.040.0110.066022.315NANANA1.32.353.24
Boiled White MushroomsBoiled and Drained White Mushrooms3571.680.220.0040.640198.36NANANA7.867.753.1
Shiitake MushroomsRaw Shiitake Mushrooms2941.44NANANANA2070707.356.63.03
Laver SeaweedRaw Laver Seaweed2860.80.170.0030.011014.61.4NANANA0.8616.63
ParsleyFresh Parsley2782.20.370.0220.32017.62.36NANANA9.178.252.97
Chrysanthemum LeavesRaw Chrysanthemum Leaves4172.33NANANA012.5NANANANA12.5142.96
Garland ChrysanthemumRaw Garland Chrysanthemum4172.33NANANA012.6NANANANA12.5142.96
Canned MushroomsCanned Mushrooms, Solids4001.160.150.0040.44020.49.36NANANA9.67.52.88
Kelp SeaweedRaw Kelp Seaweed2331.30.570.0090.047022.31.4NANANA3.023.92.86
CornsaladRaw Cornsalad4761.9NANANA017NANANANANA9.522.8
Cooked AsparagusBoiled and Drained Asparagus45510.220.130.35018.75.93.61.90.369.1112.73
New Zealand SpinachRaw New Zealand Spinach7141.430.230.470.0930182.07NANANA10.710.72.7
AsparagusRaw Asparagus5000.60.20.050.2019.49.453.251.1510.5112.7
RadicchioRaw Radicchio4351.10.260.070.4019.52.6NANANA3.96.22.7
Jew's EarRaw Jew's Ear4000.16NANANA027NANANANANA1.922.64
Dried Shiitake MushroomsMushrooms, shiitake, dried33.80.330.0760.0040.047025.50.75NANANA3.93.242.6
Fireweed LeavesRaw Fireweed Leaves972.67NANANA018.7NANANANA10.34.572.6
Dried PepeaoPepeao, dried33.60.15NANANA027NANANANANA1.62.52
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried2560.90.08200.39019.70.7700.7709.238.852.46
Frozen AsparagusFrozen Asparagus, Unprepared4170.960.220.0210.4017NANANANA7.913.52.46
Fiddlehead FernsRaw Fiddlehead Ferns2941.18NANANA016.3NANANANANA13.42.44
Maitake MushroomsRaw Maitake Mushrooms3230.610.09700.29022.56.6805.608.76.262.4
Portabella MushroomsRaw Portabella Mushrooms4551.60.04500.67017.611.42.239.1405.99.62.4
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt1790.390.0890.0050.055025.76.86NANANA3.752.82.38
UV Exposed White MushroomRaw White Mushroom Exposed to UV4551.550.2300.7301590.776.7304.55142.36
White MushroomsRaw White Mushrooms4551.550.2300.7301590.776.7304.55142.36
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids8330.50.130.050.130185.83NANANA6.6711.72.33
Oyster MushroomsRaw Oyster Mushrooms3031.240.1900.37018.53.3603.3606.97102.33
Potherb JuteRaw Potherb Jute2940.740.110.0060.34017NANANANANA13.72.32
SpinachRaw Spinach4351.70.270.60.11015.81.830.650.480.39.5712.42.3
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus5562.330.530.0560.97010.71.78NANANA8.916.42.28
Yeast extract spreadYeast extract spread540.490000110.860003.5132.26
Lemon Grass Raw Lemon Grass 1010.490.120.0310.14025.6NANANANANA1.842.25
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans4760.430.120.0430.1102013.5NANANA3.89.672.24
Agar SeaweedRaw Agar Seaweed3850.120.023000261.08NANANA1.922.082.23
Chanterelle MushroomsRaw Chanterelle Mushrooms3131.66NANANANA21.43.6303.630124.662.2
Canned Spinach with LiquidsCanned Spinach Solids and Liquids5261.950.320.640.12015.41.74NANANA11.6112.2
Stir-Fried White MushroomsMushrooms, white, stir-fried3851.270.1500.62015.500006.9213.82.2
Coriander LeavesRaw Coriander Leaves4352.260.06100.170163.8NANANA129.262.17
Cooked Broccoli RaabBroccoli raab, cooked4002.080.360.80.12012.52.480.960.920.61115.32.16
Boiled Potherb JuteBoiled and Drained Potherb Jute2700.540.0810.0050.25019.72.7NANANA5.49.952.14
Canned AsparagusCanned Asparagus Solids5263.420.770.0791.40135.58NANANA8.4211.32.1
Canned Straw MushroomsCanned Straw Mushrooms, Solids3132.130.280.0060.81014.5NANANANA7.8122.1
Green CauliflowerRaw Green Cauliflower3230.970.150.340.094019.69.77NANANA10.39.52.06
Canned ButterburButterbur, canned33334.33NANANA012.7NANANANANA3.672
Canned SpinachCanned Spinach, Solids with Salt4352.170.350.770.14014.81.74NANANA10.412.22
Cooked Green CauliflowerCauliflower, green, cooked, no salt added3130.970.130.330.094019.69.75NANANA10.39.51.97
Boiled OkraBoiled and Drained Okra4550.950.20.0050.2020.511NANANA11.48.51.95
Frozen SpinachUnprepared Frozen Spinach3451.970.140.280014.52.240.620.830.831012.51.93
Dried Agar SeaweedSeaweed, agar, dried32.70.0980.0200.001026.40.97NANANA2.52.031.9
Swiss ChardRaw Swiss Chard5261.050.160.0370.33019.75.8NANANA8.429.471.9
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin5881.90.490.360.18018.314.78.16.30.295.97.11.9
ArugulaRaw Arugula4002.640.340.680.52014.68.2NANANA6.410.31.88
ChivesRaw Chives3332.430.490.050.84014.56.17NANANA8.33111.87
Yellow TomatoesRaw Yellow Tomatoes6671.730.240.0270.69020NANANANA4.676.531.87
Boiled Beet GreensBoiled and Drained Beet Greens3700.740.110.0220.24020.22.22NANANA10.79.51.85
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared3851.10.170.40.12018.45.23.22.9NA11.5111.85
Chicory GreensRaw Chicory Greens4351.30.320.0830.49020.43.04NANANA17.47.41.83
Summer SquashRaw All Varieties Summer Squash6251.130.280.350.2102113.85.944.70.196.887.561.8
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans2000.420.0780.0220.12021NANANANA3.88.61.8
Cooked Chinese BroccoliBroccoli, chinese, cooked4553.270.51.170.35017.33.8NANANA11.45.21.77
Frozen OkraFrozen Okra, Unprepared3330.830.220.0030.220229.9NANANA7.335.631.77
OkraRaw Okra3030.580.0790.0030.079022.64.51.730.971.89.75.851.76
Enoki MushroomsRaw Enoki Mushrooms2700.780.0730.110.220210.5900.5907.37.21.76
RadishesRaw Radishes6250.630.20.190.11021.311.64.446.560.63104.251.75

Macronutrients in Top 100 Vegetables with the highest Zinc content per 100 kcal

In the above table you can find and compare the amount of macronutrients in all vegetables , sorted by most amount of Zinc per 100 calories.

Top 5 vegetables with most amount of zinc per 100 calories are:

  1. Raw Morel Mushrooms
  2. Raw White Gourd-flowered
  3. Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
  4. Raw Brown Mushrooms, Italian, Or Crimini
  5. Raw Balsam-pear , Pods