Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered NA0.970.73134.81.27NA13302830NANA23.3
Boiled EscaroleBoiled and Drained Escarole without Salt31331.972.0710.427.50.53NA26000110013.3706323
Boiled WaxgourdBoiled and Drained Waxgourd01.20.03613.74.321.14NA143037502.8610021
Canned Hearts Of PalmHearts of palm, canned00.217.82.250.39NA69601410NANA20.5
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods1581.341.47.375.081.08NA1342086803.712620.3
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots00.832.112.52.754.1NA83.3000NANA19.6
Cooked Taro ShootsCooked Taro Shoots no Salt1071.361.9292.74NA10706750NANA19.3
Canned Bamboo ShootsCanned Bamboo Shoots, Solids26.30.680.683.72.423.58NA79029016.6017
Boiled SpinachBoiled and Drained Spinach113912.075.1310.73.155.26NA31740213045.21073016.5
Boiled White MushroomsBoiled and Drained White Mushrooms01.35.3679.638.61.7NA321071.41430.18015.5
Canned MushroomsCanned Mushrooms, Solids01.70.423216.21.22NA240001600.2014.4
Cooked AsparagusBoiled and Drained Asparagus11363.73.1624.65.11.8NA33860175034115013.6
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA1.254.4616.310.79.88NA3330667051.31216713
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried01.273.549.617.42.23NA179002690012.3
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt4330.50.676.673.531NA867073.300.6796712
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.331.513.4321.4NA18802.682500012
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids01.252.99.175.961.33NA417012.501.6755811.7
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus11111.82.86294.40.56NA37500678033.3222211.4
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UVNA1.246.9510821.72.1NA328NA090340011.2
Grilled Portabella MushroomsMushrooms, portabella, grilled01.246.9510821.72.1191328002410011.2
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans241.22.4319.55.81.3NA690027101.6754011
Canned Spinach with LiquidsCanned Spinach Solids and Liquids106320.472.87.1312.1NA152603550421002111
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin18671.170.8179.62.67NA93304300414011
Stir-Fried White MushroomsMushrooms, white, stir-fried01.858.976.7280.81NA385001540011
Cooked Broccoli RaabBroccoli raab, cooked45403.382.840.38.964.4NA14200740050.6512011
Boiled Potherb JuteBoiled and Drained Potherb Jute35001.232.6120.977.7NA1405044609.46145910.7
Canned AsparagusCanned Asparagus Solids10791.62.63253.662.9NA25260484032108710.5
Canned Straw MushroomsCanned Straw Mushrooms, Solids00.21.13.56.440.22NA59400NANANA10.5
Microwaved White MushroomsMushrooms, white, microwaved00.866.1676.4280.7NA229001570010.4
Canned ButterburButterbur, canned01123.31.835.5NA500019830NANA10
Canned SpinachCanned Spinach, Solids with Salt106520.3538.431.022.17NA213003110421003510
Cooked Green CauliflowerCauliflower, green, cooked, no salt added1091.11.5610.610.63.2NA6410113400.633259.84
Boiled OkraBoiled and Drained Okra31831.2519.84.844.25NA1045037006.149099.77
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash2751.11.03133.431.63NA500013803.587.59.75
Boiled Beet GreensBoiled and Drained Beet Greens70932.175.359.246.12.44NA2590461033.589639.26
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans201.41.8125.61.3NA70001600NANA9
Cooked Chinese BroccoliBroccoli, chinese, cooked18642.163.39.933.61.6NA2250064101119278.86
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans1070.631.66.840.881.07NA411073.200.716808.57
Cooked Frozen OkraBoiled and Drained Frozen Okra2591.261.6610.63.60.64NA1724016605.58248.45
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans41.680.764.44.760.67NA5080480NANA8.4
Boiled Swiss ChardBoiled and Drained Swiss Chard76500.852.1594.082.13NA2250450047.381838.25
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids63930.432.25131.431.32NA146405540NANA8.2
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils9.91.10.455.942.830.81NA332062.40NANA7.92
Canned Onions with LiquidsCanned Onions Solids and Liquids00.840.161.62.553.6NA263011301.845.267.63
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash1251.60.7814.52.472.66NA656033803.751097.5
KimchiCabbage Kimchi1670.33736.7NA7.1NA17330003.6714537.33
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt4500.381.45.033.230.93NA800012000.759737.25
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt1250.381.45.033.230.93NA800012007.259837.25
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach88681.152.66.461.12NA1779032.405279517.2
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage88331.332.63183.36.9NA17080108303.7514177.1
Boiled Green PeasBoiled and Drained Green Peas2381.540.89120.911.3NA375084.500.831547.1
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and LiquidsNA0.470.566.71.61.07NA250052.80NANA7.1
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens92760.931.288.071.21.16NA672037604689477.07
Cooked NopalesCooked Nopales no Salt7330.371.339.8752.23NA1000177001707
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash2000.720.948.82.041.98NA2600136031086.8
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans05.54.14465.771.4NA71205390NANA6.67
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids5330.831.76.673.531NA600011304.67NA6.67
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids1330.831.76.673.531NA600013307.6710406.67
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt1330.831.76.673.531NA60001130110406.67
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids6791.050.697.940.860.61NA27409200.191566.6
Cooked Malabar SpinachMalabar spinach, cooked12612.32.8172.931.87NA247801280NANA6.52
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.540.838.758.52.46NA375016702.9986.46
Boiled BroccoliBoiled and Drained Broccoli11000.91.767.98.82.86NA15430927020.720166.43
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage17141.571.57182.866.32NA189305640NANA6.43
Steamed Soybeans SproutsSteamed Sprouted Soybeans12.31.270.336.744.60.65NA494051.201.34366.4
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids15740.80.77.467.73.5NA2590185012.82396.3
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans02.441.58.15.471.27NA67901110NANA6.2
Canned Turnip GreensCanned Turnip Greens no Salt78420.261.589.475.631.05NA24210408038.775536.05
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin2651.21.1811.47.81.32NA235010903.531245.9
Cooked Napa CabbageCabbage, napa, cooked5420.211.0419.41.461.54NA179201330NANA5.83
Boiled Drumstick PodsBoiled and Drained Drumstick Pods55.60.640.948.29.741.56NA417013470NANA5.83
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash14741.130.6613.38.52.05NA605030503.161165.8
Microwaved Green Snap BeansBeans, snap, green, microwavedNA1.21.1411.74.551.88NA712NA111NANANA5.76
Boiled PumpkinBoiled and Drained Pumpkin72000.781.9510.35.031.1NA2250118020205.75
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt16.70.170.632.52.50.92NA483046.700.53.335.67
Boiled ButterburBoiled and Drained Butterbur62.50.630.636.251.133.25NA250011810NANA5.63
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas6595.83.23231.053.07NA136404180NANA5.45
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 150.980.242.760.810.36NA53409.8501.141395.38
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli9110.981.458.184.92.32NA5360716023.615735.36
Boiled KohlrabiBoiled and Drained Kohlrabi34.50.690.346.722.762.66NA207093108.971.725.34
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 2060.520.767.230.790.34NA655011.301.131375.3
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips61570.710.936.941.20.96NA4710260030.459305.3
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens93161.051.46.80.422.84NA18420363035.588185.26
Canned CarrotsCanned Carrots Solids111600.360.6112.72.24NA1800540151965.2
Canned Green PeasCanned Green Peas Solids1960.880.575.30.930.46NA319069.600.221555.14
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans571.061.48.771.060.8NA471013906.576845.14
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli9110.981.458.184.92.32NA10000716023.615735
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum32250.534181.052.95NA12500598062.535685
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids2220.690.8315.31.064.94NA444012920NANA5
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids7220.690.8315.31.064.94NA444012920NANA5
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids26.30.550.583.762.453.42NA632038703.73425
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids3160.790.397.21.760.41NA22803102.82714.85
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage9171.060.420.53.33.17NA95803540NANA4.8
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves19051.63.2420.214.67NA59502402325714.76
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots108751.756.2527.50.982.78NA22502050021.327004.75
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots114320.410.55.622.351.14NA149031013.61844.73
Boiled PurslaneBoiled and Drained Purslane25830.862.512.811.94NA25002920NANA4.72
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas6350.621.145.48.241.67NA337021204.52904.7
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA1.11.567.352.550.95NA182NA167NA6.368744.7
Boiled LambsquartersBoiled and Drained Lambsquarters61091.564.06140.972.7NA219057802977224.7
Vitamins in Top 100 Cooked Vegetables with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of vitamins in cooked vegetables , sorted by most amount of Zinc per 500 calories.
Top 5 cooked vegetables with most amount of zinc per 500 calories are:
- Boiled and Drained White Gourd-flowered
- Boiled and Drained Escarole without Salt
- Boiled and Drained Waxgourd
- Canned Hearts Of Palm
- Boiled and Drained Balsam-pear , Pods