Morel MushroomsRaw Morel Mushrooms01.13.336.37.12.2NA145NANA3323NANA32.7
White Gourd-flowered Raw White Gourd-flowered NA1.040.7911.45.431.43NA21403610NANA25
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV02.161186.4342.5NA6362.270290000.23025
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini02.161186.4342.52865682.270680.23025
Balsam-pear , PodsRaw Balsam-pear , Pods7061.181.1811.86.241.26NA2118024710NANA23.5
WaxgourdRaw Waxgourd01.544.2315.45.11.35NA19205000NANA23.5
EndiveRaw Endive31762.352.211.826.50.59NA41760191013679423.2
Taro ShootsRaw Taro Shoots1361.82.2736.43.45.05NA13609550NANA23
Bamboo ShootsRaw Bamboo Shoots18.52.781.31134.44NA130074018.5020.4
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds1741.652.7410.512.20.74NA783017800.4366320
Irishmoss SeaweedRaw Irishmoss Seaweed61.20.154.766.051.80.7NA1857030.608.885120
Baby Zucchini SquashRaw Baby Zucchini Squash59510.8616.88.743.4NA47608120NANA19.8
Fruit ChayoteRaw Fruit Chayote00.660.7612.46.552NA2447020303.1610819.5
Broccoli RaabRaw Broccoli Raab29773.72.9327.87.33.9NA18860459037509117.5
EpazoteRaw Epazote470.445.44102.82.38NA3359056.30NANA17
Hearts Of PalmRaw Hearts Of Palm130.220.783.9NA3.52NA104034.802.17016.2
Shiitake MushroomsRaw Shiitake MushroomsNA0.223.257224.389191NANA265NANA15
Laver SeaweedRaw Laver Seaweed37141.46.37217.442.27NA20860557014.35715
ParsleyFresh Parsley58471.21.3618.25.561.25NA211101847010.42277815
Chrysanthemum LeavesRaw Chrysanthemum Leaves19582.73114.63.67NA36880290NANA14.8
Garland ChrysanthemumRaw Garland Chrysanthemum24172.73114.63.67NA36880290NA729214.8
Kelp SeaweedRaw Kelp Seaweed69.80.581.745.477.470.023NA209303501076714.3
CornsaladRaw Cornsalad84521.72.079.916.5NA33309100NANA14
New Zealand SpinachRaw New Zealand SpinachNA1.434.64181111NA53601071050.71203613.6
AsparagusRaw Asparagus9503.583.5324.56.852.28NA13000140028.3104013.5
RadicchioRaw Radicchio21.70.350.615.545.851.24NA13040174049554813.5
Jew's EarRaw Jew's Ear01.624.11.439.81.76NA3800120NANA13
Dried Shiitake MushroomsMushrooms, shiitake, dried00.512.1524371.63NA27505.92600013
Fireweed LeavesRaw Fireweed Leaves8740.160.6722.76.63.07NA544010.70NANA13
Dried PepeaoPepeao, dried01.40.595.03361.6NA26802.350NANA12.6
Frozen AsparagusFrozen Asparagus, Unprepared9792.522.73253.832.3NA397906630NANA12.3
Fiddlehead FernsRaw Fiddlehead Ferns26620.293.173.2NANANANA03910NANA12.2
Maitake MushroomsRaw Maitake Mushrooms02.353.91064.350.952633900181130.16012
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV01.342.95102263.36NA6361.140257950.45012
Portabella MushroomsRaw Portabella Mushrooms01.342.95102263.36NA6361.1402270.45012
UV Exposed White MushroomRaw White Mushroom Exposed to UVNA1.849.1482342.36NA386047.7237730.23012
White MushroomsRaw White Mushrooms01.849.1482342.362063860.9147.71590.23012
Oyster MushroomsRaw Oyster Mushrooms30.31.95.37519.51.67107576004390011.7
Potherb JuteRaw Potherb Jute40881.968.0318.51.068.82NA180905440NANA11.6
SpinachRaw Spinach101961.74.115.71.44.2492421706110441049811.5
Lemon Grass Raw Lemon Grass 00.330.685.560.250.4NA3790130NANA11.3
Agar SeaweedRaw Agar Seaweed00.0960.421.065.80.62NA163500016.744.211
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.233.3664170.69NA31.3NANA3313NANA11
Coriander LeavesRaw Coriander Leaves73261.463.5224.212.43.24NA13480587054.3673911
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared24710.211.948NANANANA02620NANA10.4
Green CauliflowerRaw Green Cauliflower1291.31.651211.23.6NA9190142100.6532610.3
Dried Agar SeaweedSeaweed, agar, dried00.0160.360.334.930.5NA9480008.17409.48
Swiss ChardRaw Swiss Chard80531.052.3710.54.532.6NA3680789049.7218429.47
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin2941.322.7613.364.8NA706052603.531269.4
ArugulaRaw Arugula23800.881.726.18.741.46NA1940030008.621729.4
ChivesRaw Chives36331.31.910.85.42.3NA1750096803.535459.33
Yellow TomatoesRaw Yellow Tomatoes01.371.5739.33.671.87NA100003000NANA9.33
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared35011.2102.22.2NA30001600NANA9.25
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared100011.859.045.372.5NA128801085023.515609.23
Watermelon Seed KernelsDried Watermelon Seed Kernels00.170.133.20.310.08NA52000NANA9.2
Chicory GreensRaw Chicory Greens62171.32.171125.22.3NA2391052204964709.13
Summer SquashRaw All Varieties Summer Squash3131.54.4415.24.846.8NA906053103.75949.06
Hemp SeedsHulled Hemp Seeds0.91.150.268.3NA0.54NA9900.4500.725.338.95
Frozen OkraFrozen Okra, Unprepared3001.51.75123.60.7NA2467020705.58238.83
OkraRaw Okra5453.030.91153.73.26NA909034804.14748.8
Enoki MushroomsRaw Enoki MushroomsNA3.042.79518.21.351696490067.60.1408.8
RadishesRaw Radishes00.381.27.945.162.2NA78104630040.68.75
Beet GreensRaw Beet Greens71822.2759.15.72.4NA341068203490918.64
Peeled CucumberRaw Peeled Cucumber2001.551.251.85122.55NA700016001.53608.5
Dried ChivesFreeze-dried Chives54901.452.49.53.43.2NA174010610NANA8.23
Scallop Summer SquashRaw Scallop Summer Squash3061.940.8316.72.833.03NA833050003.6928.06
Chinese BroccoliRaw Chinese Broccoli16541.922.948.83NA1.42NA2000056909.617137.9
NopalesRaw Nopales7190.381.3135.22.2NA940291001667.8
Butterhead LettuceRaw Butterhead Lettuce63852.22.413.75.773.15NA2808014206.9239357.7
Red Leaf LettuceRaw Red Leaf Lettuce144232.462.9612.35.543.85NA1385014205.7753967.7
Green PeasRaw Green Peas2351.640.81130.641.04NA401024700.81537.65
Welsh OnionsRaw Welsh OnionsNA0.741.325.92.51.06NA235039707.528447.65
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash2111.341.0811.84.22.74NA500050803.4284.27.63
CeltuceRaw Celtuce48611.531.9415.35.11.4NA127805420NANA7.5
Root WasabiRaw Root Wasabi9.170.60.523.40.931.26NA82.601920NANA7.43
Chinese CabbageRaw Chinese Cabbage85771.542.719.23.47.46NA25380173103.4617507.3
Napa CabbageRaw Chinese Napa Cabbage5001.251.5612.53.37.25NA2469084403.7513417.2
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA1.162.1311.49.552.84NA1268016640NANA7.14
Broccoli LeavesRaw Broccoli LeavesNA1.162.1311.49.552.84NA1268016640NANA7.14
Broccoli StalksRaw Broccoli Stalks3571.162.1311.49.552.84NA1268016640NANA7.14
Sprouted LentilsRaw Sprouted Lentils9.431.080.65.322.730.9NA4720780NANA7.12
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.890.240.144.460.670.13NA5201.701.956.537
Sprouted Kidney BeansRaw Sprouted Kidney Beans06.384.350.36.341.47NA101706670NANA6.9
Sprouted Mung BeansRaw Sprouted Mung Beans16.71.42.0712.56.331.47NA1017022001.675506.83
Romaine LettuceRaw Cos Or Romaine Lettuce128242.11.979.24.182.18NA4000011803.8230156.76
Whole Sesame SeedsDried Whole Sesame Seeds00.690.223.940.0440.69NA84.60000.2206.76
CucumberRaw Whole Cucumber1670.91.13.278.631.3332233093015476.67
Sprouted Navy BeansRaw Sprouted Navy Beans02.91.69.16.161.43NA98501400NANA6.64
Sprouted Radish SeedsRaw Sprouted Radish Seeds2331.21.2338.523.3NA110503360NANA6.5
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared2941.41.2412.78.741.47NA294015603.531246.18
BlackberriesRaw Blackberries1280.230.37.53.20.35NA2910244013.62306.16
PumpkinRaw Pumpkin81920.962.111.55.731.17NA3080173020.4216.15
Spring Or Scallions OnionsRaw Spring Or Scallions Onions7810.861.258.21.170.95NA1000029408.632346.1
Drumstick PodsRaw Drumstick Pods540.7218.3810.71.62NA595019050NANA6.1
BroccoliRaw Broccoli4561.041.729.48.432.57NA92601312011.514946.03
Green Leaf LettuceRaw Green Leaf Lettuce123332.332.6712.54.473NA1267030707.3342106
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared9831.241.977.974.173NA162101178023.317485.86
Frozen Mustard GreensFrozen Mustard Greens, Unprepared64501.21.537.850.483.28NA345006330NANA5.75
ButterburRaw Butterbur1070.710.717.141.143.43NA357011250NANA5.7
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared14.40.880.262.90.850.38NA673014.40NANA5.7
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 500 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 500 calories.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 500 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