Morel MushroomsRaw Morel Mushrooms00.67221.84.261.3NA87NANA1994NANA19.6
White Gourd-flowered Raw White Gourd-flowered NA0.620.476.863.260.86NA12902160NANA15
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV01.36.75220.51.5NA3821.360174000.14015
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini01.36.75220.51.51723411.360410.14015
Balsam-pear , PodsRaw Balsam-pear , Pods4240.710.717.063.740.76NA1271014820NANA14
WaxgourdRaw Waxgourd00.922.549.233.070.81NA11503000NANA14
EndiveRaw Endive19061.41.327.06160.35NA2506011507.76407614
Taro ShootsRaw Taro Shoots821.11.36222.053.03NA8205730NANA14
Bamboo ShootsRaw Bamboo Shoots111.670.786.671.82.67NA77.8044.4011012.2
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1040.991.646.277.340.44NA470010700.2639812
Irishmoss SeaweedRaw Irishmoss Seaweed36.70.0922.853.631.080.42NA1114018.405.3330.612
Baby Zucchini SquashRaw Baby Zucchini Squash3570.60.51105.242.03NA28604870NANA12
Fruit ChayoteRaw Fruit Chayote00.390.467.423.931.2NA1468012201.964.711.7
Broccoli RaabRaw Broccoli Raab17862.21.7616.74.42.33NA11320275022305510.5
EpazoteRaw Epazote280.263.2661.681.43NA2016033.80NANA10.3
Hearts Of PalmRaw Hearts Of Palm7.830.130.472.35NA2.1NA62.602101.309.73
Shiitake MushroomsRaw Shiitake MushroomsNA0.131.934.213.22.653.4115NANA159NANA9.1
Laver SeaweedRaw Laver Seaweed22290.843.8212.64.471.36NA1251033408.5734.39
ParsleyFresh Parsley35080.720.82113.330.75NA12670110806.25136678.9
Chrysanthemum LeavesRaw Chrysanthemum Leaves11751.631.86.642.762.2NA2213017.50NANA8.88
Garland ChrysanthemumRaw Garland Chrysanthemum14501.631.86.642.762.2NA2213017.50NA43758.88
Kelp SeaweedRaw Kelp Seaweed420.351.053.284.480.014NA125602106.074608.6
CornsaladRaw Cornsalad507111.245.930.63.9NA20005460NANA8.43
New Zealand SpinachRaw New Zealand SpinachNA0.862.810.76.76.5NA3210643030.472218.14
AsparagusRaw Asparagus5702.152.114.74.11.37NA7800840176248.1
RadicchioRaw Radicchio130.210.373.333.50.74NA7830104029.533298.1
Jew's EarRaw Jew's Ear00.972.450.84241.06NA22807.20NANA7.9
Dried Shiitake MushroomsMushrooms, shiitake, dried00.31.314.3220.98NA16503.55156007.76
Fireweed LeavesRaw Fireweed Leaves5240.0960.413.63.961.84NA32606.40NANA7.75
Dried PepeaoPepeao, dried00.830.353.0221.60.96NA16101.40NANA7.57
Frozen AsparagusFrozen Asparagus, Unprepared5881.51.64152.31.4NA238803980NANA7.38
Fiddlehead FernsRaw Fiddlehead Ferns15970.181.8544NANANANA02350NANA7.32
Maitake MushroomsRaw Maitake Mushrooms01.42.3463.72.60.5431520300108680.09707.26
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV00.81.7761.315.52NA3820.680154770.2707.23
Portabella MushroomsRaw Portabella Mushrooms00.81.7761.315.52NA3820.6801360.2707.23
UV Exposed White MushroomRaw White Mushroom Exposed to UVNA1.15.54920.51.4NA232028.6142640.1407.1
White MushroomsRaw White Mushrooms01.15.54920.51.41242320.5528.6950.1407.1
Oyster MushroomsRaw Oyster Mushrooms181.143.174511.716434500264007
Potherb JuteRaw Potherb Jute24531.174.8110.645.3NA108503260NANA6.97
SpinachRaw Spinach611712.479.440.852.5455.425300367026.562996.9
Lemon Grass Raw Lemon Grass 00.20.413.340.150.24NA22707.880NANA6.76
Agar SeaweedRaw Agar Seaweed00.0580.250.633.50.37NA9810001026.56.7
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.14238.3100.41NA18.8NANA1988NANA6.66
Coriander LeavesRaw Coriander Leaves43960.872.114.57.431.94NA8090352032.640436.52
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared14820.121.1528.8NANANANA01570NANA6.26
Green CauliflowerRaw Green Cauliflower77.40.770.997.16.742.15NA552085300.391956.2
Dried Agar SeaweedSeaweed, agar, dried00.010.220.22.960.3NA5690004.9245.7
Swiss ChardRaw Swiss Chard48320.631.426.32.71.56NA2210474030131055.7
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin1760.791.667.963.62.88NA424031602.1765.65
ArugulaRaw Arugula14280.531.033.665.240.88NA1164018005.1613035.64
ChivesRaw Chives21800.781.156.473.241.4NA1050058102.121275.6
Yellow TomatoesRaw Yellow Tomatoes00.820.9423.62.21.12NA60001800NANA5.6
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared2100.60.7261.31.3NA1800960NANA5.55
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6000.611.15.423.21.5NA77306510149365.54
Watermelon Seed KernelsDried Watermelon Seed Kernels00.10.0781.90.190.048NA31.2000NANA5.5
Chicory GreensRaw Chicory Greens37300.781.36.52151.37NA14350313029.538825.48
Summer SquashRaw All Varieties Summer Squash1880.92.669.132.94.1NA544031902.2556.35.44
Hemp SeedsHulled Hemp Seeds0.540.690.155NA0.33NA59.700.2700.433.25.37
Frozen OkraFrozen Okra, Unprepared1800.891.057.082.160.42NA1480012403.34945.3
OkraRaw Okra3271.80.559.12.231.95NA545020902.452855.27
Enoki MushroomsRaw Enoki MushroomsNA1.821.6257110.811013890040.50.08105.27
RadishesRaw Radishes00.230.734.763.11.33NA46902780024.45.25
Beet GreensRaw Beet Greens43091.3635.453.41.45NA2050409020.554555.2
Peeled CucumberRaw Peeled Cucumber1200.930.751.17.21.53NA42009600.92165.1
Dried ChivesFreeze-dried Chives32940.871.455.72.041.93NA10406370NANA4.94
Scallop Summer SquashRaw Scallop Summer Squash1831.170.5101.71.8NA500030002.17554.83
Chinese BroccoliRaw Chinese Broccoli9921.151.775.3NA0.85NA1200034205.7710284.73
NopalesRaw Nopales4310.230.777.73.131.3NA56.3017400994.7
Butterhead LettuceRaw Butterhead Lettuce38311.31.438.243.461.9NA1685085.404.1523614.6
Red Leaf LettuceRaw Red Leaf Lettuce86541.481.787.43.322.3NA831085.403.4632384.6
Green PeasRaw Green Peas1410.990.497.740.390.63NA241014800.48924.6
Welsh OnionsRaw Welsh OnionsNA0.440.793.531.50.64NA141023804.517064.6
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash1260.810.657.072.531.64NA300030502.0550.54.58
CeltuceRaw Celtuce29170.921.179.173.050.83NA76703250NANA4.5
Root WasabiRaw Root Wasabi5.50.360.312.040.560.75NA49.501150NANA4.46
Chinese CabbageRaw Chinese Cabbage51460.921.611.52.034.48NA15230103802.0810504.4
Napa CabbageRaw Chinese Napa Cabbage3000.750.947.51.974.35NA1481050602.258044.3
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.71.286.845.731.7NA76109990NANA4.3
Broccoli LeavesRaw Broccoli LeavesNA0.71.286.845.731.7NA76109990NANA4.3
Broccoli StalksRaw Broccoli Stalks2140.71.286.845.731.7NA76109990NANA4.3
Sprouted LentilsRaw Sprouted Lentils5.660.650.363.21.640.54NA283046.70NANA4.27
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.540.150.0822.680.40.077NA310101.173.94.2
Sprouted Kidney BeansRaw Sprouted Kidney Beans03.832.630.23.80.88NA61004000NANA4.14
Sprouted Mung BeansRaw Sprouted Mung Beans100.841.247.53.80.88NA6100132013304.1
Romaine LettuceRaw Cos Or Romaine Lettuce76941.271.25.522.51.3NA2400070.602.318094.06
Whole Sesame SeedsDried Whole Sesame Seeds00.410.132.360.0260.41NA50.80000.1304.06
CucumberRaw Whole Cucumber1000.540.661.965.20.819.214005600.63284
Sprouted Navy BeansRaw Sprouted Navy Beans01.750.965.463.70.86NA5910840NANA4
Sprouted Radish SeedsRaw Sprouted Radish Seeds1400.710.72205.12NA66302020NANA3.9
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared1760.850.747.645.240.88NA17609402.1743.7
BlackberriesRaw Blackberries76.70.140.184.51.930.21NA174014708.161383.7
PumpkinRaw Pumpkin49150.581.276.923.440.7NA1850104012.212.73.7
Spring Or Scallions OnionsRaw Spring Or Scallions Onions4690.520.754.920.70.57NA600017605.1619413.66
Drumstick PodsRaw Drumstick Pods32.40.430.65.036.440.97NA357011430NANA3.65
BroccoliRaw Broccoli2740.631.035.645.061.54NA556078706.98963.6
Green Leaf LettuceRaw Green Leaf Lettuce74001.41.67.52.681.8NA760018404.425263.6
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared5900.741.184.782.51.8NA972070701410493.5
Frozen Mustard GreensFrozen Mustard Greens, Unprepared38700.720.924.70.291.97NA207003800NANA3.45
ButterburRaw Butterbur64.30.430.434.30.692.06NA21406750NANA3.43
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared8.630.530.151.750.510.23NA40408.630NANA3.4
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 300 kcal
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 300 calories.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 300 calories are:
- Raw Morel Mushrooms
- Raw White Gourd-flowered
- Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
- Raw Brown Mushrooms, Italian, Or Crimini
- Raw Balsam-pear , Pods