Watermelon Seed KernelsDried Watermelon Seed Kernels00.750.58141.370.35NA230000NANA40.6
Hemp SeedsHulled Hemp Seeds3.975.061.1336.5NA2.4NA4370203.1823.439.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels3.971.10.6119.82.980.57NA23007.5408.652931
Whole Sesame SeedsDried Whole Sesame Seeds03.140.98180.23.14NA3850000.99030.8
Dried Shiitake MushroomsMushrooms, shiitake, dried01.25.0456873.83NA6470146110030.4
Dried PepeaoPepeao, dried03.281.41285.33.77NA63505.560NANA30
Sesame Seed KernelsDried Hulled Sesame Seed Kernels122.770.36231.151.6NA4560006.67026.7
Pine NutsDried Pine Nuts3.971.440.917.41.240.375113503.1803721425.6
Dried Agar SeaweedSeaweed, agar, dried00.040.880.8121.2NA2302000209723
Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713523
Dried ChivesFreeze-dried Chives135543.575.9523.48.377.92NA429026190NANA20.3
Sunflower SeedsDried Sunflower Seed Kernels125.871.4334.55.34NA90105.560140020
ChiaDried Chia SeedsNA2.460.6735NANANA19406.35NA2NA18
PecansPecans nuts122.60.524.633.430.839087.304.3705.561418
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231717.2
HickorynutsDried Hickorynuts27.83.440.523.66.950.76NA15907.940NANA17
Pinyon Pine NutsDried Pinyon Pine Nuts3.974.930.8917.30.830.44NA23007.940NANA17
BrazilnutsDried Brazilnuts02.450.141.170.730.4NA87.302.78022.4016
Hearts Of PalmRaw Hearts Of Palm120.20.713.57NA3.2NA95031.802015
AlmondsNuts, almonds00.814.514.41.870.54226175000102012.4
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.712.3
Dried PilinutsNuts, pilinuts, dried7.943.620.372.061.90.46NA23802.4NANANA11.8
Fireweed LeavesRaw Fireweed Leaves7140.130.5418.65.42.5NA44508.730NANA10.6
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried163.21.5141.92.6NA43302430NANA10.2
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.49.72
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers153324.764.7629.41.948.82NA909075410164539.57
Lemon Grass Raw Lemon Grass 00.260.544.370.20.32NA298010.30NANA8.85
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA8.73
Dried Oriental RadishesRadishes, oriental, dried01.072.713.57.342.45NA11710000.04188.45
Morel MushroomsRaw Morel Mushrooms00.270.818.941.750.54NA35.7NANA818NANA8.06
Dried CoconutDried Coconut Meat00.240.42.43.181.2NA35.705.9501.751.27.98
Dried SpirulinaDried Spirulina Seaweed1159.4514.651141.44NA3730400201017.94
Sun-dried TomatoesTomatoes, sun-dried1752.11.94368.31.3NA270015600.041717.9
Irishmoss SeaweedRaw Irishmoss Seaweed240.061.852.350.70.27NA72201203.45207.74
Dried ShallotsFreeze-dried Shallots3.971.20.43.975.66.65NA460015500.7115.57.66
Onions FlakesDry Onions Flakes3.9720.43.935.486.35NA659029800.71157.5
Root WasabiRaw Root Wasabi7.940.520.452.950.811.1NA71.401660NANA6.43
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared160.970.283.20.940.42NA7420160NANA6.27
Sprouted LentilsRaw Sprouted Lentils7.940.90.514.482.30.75NA397065.50NANA6
Dried Ancho PeppersPeppers, ancho, dried40560.718.9525.47.914NA27407.940NANA5.64
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried63.51.031.165.163.582.64NA43702320NANA5.6
Dried Pasilla PeppersPeppers, pasilla, dried70960.6812.728.56.316.8NA675025.40NANA5.56
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA5.16
Green PeasRaw Green Peas1511.060.528.30.410.67NA258015900.52984.92
Kelp SeaweedRaw Kelp Seaweed240.20.61.872.550.008NA71401203.452624.9
Sprouted SoybeansRaw Sprouted Soybeans3.971.350.474.563.70.7NA683060.70NANA4.64
GarlicRaw Garlic00.790.442.782.374.9NA12012400.326.754.6
EppawRaw Eppaw00.440.481.24.640.7NA95051.60NANA4.56
Bamboo ShootsRaw Bamboo Shoots3.970.60.282.40.640.95NA27.801603.9704.37
EpazoteRaw Epazote120.111.42.540.710.6NA853014.30NANA4.37
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.381.94155.950.44NA1110.4050640.0404.37
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.381.94155.950.4450990.40120.0404.37
Japanese ChestnutsRaw Japanese Chestnuts7.941.370.655.950.821.12NA18701040NANA4.37
CoconutRaw Coconut Meat00.260.0792.141.20.21NA10301300.950.794.37
ParsleyFresh Parsley16710.340.395.21.60.36NA603052802.9865094.25
Sprouted PeasRaw Sprouted PeasNA0.890.6212.34.11.05NA572041.30NANA4.17
Laver SeaweedRaw Laver Seaweed10320.391.775.832.070.63NA579015503.97164.17
Shiitake MushroomsRaw Shiitake MushroomsNA0.060.8615.45.951.162451.6NANA71.4NANA4.1
Sun-dried Chile PeppersSun-dried Hot Chile Peppers52550.324.834.43.83.2NA2020125012.54294.05
Young Cowpeas Raw Young Cowpeas 1630.440.585.750.60.27NA66709.920NANA4
In Pod Fava BeansRaw In Pod Fava Beans67.50.531.158.930.890.41NA587014.704.61623.97
Green SoybeansRaw Green Soybeans35.71.730.696.550.580.26NA65501150NANA3.93
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.1203.531.040.19NA910110NANA3.8
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds31.80.30.51.92.230.13NA143032.500.0791213.65
Sprouted Navy BeansRaw Sprouted Navy Beans01.550.854.843.270.76NA524074.60NANA3.53
Chinese ChestnutsRaw Chinese Chestnuts39.70.640.713.182.21.63NA27001430NANA3.45
Fiddlehead FernsRaw Fiddlehead Ferns7180.0790.8319.8NANANANA01060NANA3.3
Baby Zucchini SquashRaw Baby Zucchini Squash990.170.142.81.460.56NA79.401350NANA3.3
Frozen Green PeasFrozen Green Peas, Unprepared4091.030.46.842.170.33NA210071.400.0791113.25
Balsam-pear , PodsRaw Balsam-pear , Pods950.160.161.60.840.17NA28603330NANA3.18
EndiveRaw Endive4290.320.31.63.570.079NA564025.801.759173.14
Potherb JuteRaw Potherb Jute11030.532.1750.292.4NA48801470NANA3.14
Young Lima BeansRaw Young Lima Beans39.70.860.415.850.980.81NA13509301.2722.23.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked2820.150.44192.070.63NA27.80420NANA3.1
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained2540.771.5214.41.91.27NA9104040NANA3.1
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans01.350.482.781.20.85NA19803.970NANA3.06
Broccoli RaabRaw Broccoli Raab5200.640.514.851.280.68NA32908006.438893.06
Oyster MushroomsRaw Oyster Mushrooms7.940.51.419.75.10.442815100115003.06
Maitake MushroomsRaw Maitake Mushrooms00.580.96261.070.2212983.30044570.0402.98
PrunesRaw Dehydrated Prunes3490.470.65121.662.96NA7.94000NANA2.98
Fruit ChayoteRaw Fruit Chayote00.0990.121.870.990.3NA369030.600.4816.32.94
Chrysanthemum LeavesRaw Chrysanthemum Leaves3730.520.572.10.880.7NA70305.560NANA2.8
Garland ChrysanthemumRaw Garland Chrysanthemum4600.520.572.10.880.7NA70305.560NA13892.8
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared6670.0560.5213NANANANA070.60NANA2.8
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.060.8516.24.30.17NA7.94NANA841NANA2.8
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.060.062.770.560.12NA12000002.8
White Gourd-flowered Raw White Gourd-flowered NA0.120.0871.270.60.16NA240400NANA2.78
Grape LeavesRaw Grape Leaves54610.161.49.370.921.6NA32904407.944312.66
Coconut MilkRaw Coconut Milk00.1030.730.13NA63.501100.60.42.66
Jew's EarRaw Jew's Ear00.320.810.287.90.35NA75.402.40NANA2.6
Dried LeeksFreeze-dried Leeks55.63.181.6143.044.8NA145304680NANA2.6
Enoki MushroomsRaw Enoki MushroomsNA0.890.79285.360.449.619100200.0402.58
AvocadosRaw Avocados27.80.270.526.95.51.02NA321039.708.283.32.54
Green CauliflowerRaw Green Cauliflower31.80.320.42.92.760.88NA226035000.16802.54
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared35.70.450.34.060.740.64NA1110330NANA2.5
RadicchioRaw Radicchio3.970.0640.1111.070.23NA238031.808.9710132.46
SuccotashRaw Succotash59.50.830.336.30.510.52NA1590600NANA2.42
WaxgourdRaw Waxgourd00.160.441.60.530.14NA20051.60NANA2.42
Frozen AsparagusFrozen Asparagus, Unprepared1870.480.524.770.730.44NA75801260NANA2.34
CornsaladRaw Cornsalad14090.280.351.650.171.1NA55.601520NANA2.34
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of vitamins in raw fruits, nuts & vegetables , sorted by most amount of Zinc per 14 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 14 ounces are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms