Watermelon Seed KernelsDried Watermelon Seed Kernels00.270.215.030.490.13NA82.2000NANA14.5
Hemp SeedsHulled Hemp Seeds1.41.80.413NA0.85NA15600.7101.138.3614
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1.40.390.227.071.060.2NA82.202.703.110.311
Whole Sesame SeedsDried Whole Sesame Seeds01.120.356.40.0711.1NA1370000.35011
Dried Shiitake MushroomsMushrooms, shiitake, dried00.431.820311.37NA23104.962180011
Dried PepeaoPepeao, dried01.170.54.2530.51.35NA227020NANA10.7
Sesame Seed KernelsDried Hulled Sesame Seed Kernels4.250.990.138.220.410.57NA1630002.409.54
Pine NutsDried Pine Nuts1.40.520.326.20.440.1318.34801.13013.276.49.14
Dried Agar SeaweedSeaweed, agar, dried00.0140.310.294.30.43NA8220007.134.68.22
Cashew NutsRaw Cashew Nuts00.60.0821.51.220.59NA35.400.7101.2848.38.2
Dried ChivesFreeze-dried Chives48411.282.138.3632.83NA15309360NANA7.26
Sunflower SeedsDried Sunflower Seed Kernels4.252.10.5121.61.9NA3220205007.1
ChiaDried Chia SeedsNA0.880.2412.5NANANA69.502.27NA0.71NA6.5
PecansPecans nuts4.250.940.181.651.220.3323101.56024.966.42
FlaxseedSeeds, flaxseed02.330.234.371.40.674812300.8500.446.16.15
HickorynutsDried Hickorynuts9.921.230.191.32.50.27NA56.702.830NANA6.1
Pinyon Pine NutsDried Pinyon Pine Nuts1.41.760.326.20.30.16NA82.202.830NANA6.07
BrazilnutsDried Brazilnuts00.870.050.420.260.14NA3100.990805.75
Hearts Of PalmRaw Hearts Of Palm4.250.0710.261.28NA1.15NA34011.300.7105.3
AlmondsNuts, almonds00.291.65.130.670.1980.862.400036.304.42
WalnutsEnglish Walnuts1.40.480.211.60.810.7624.513901.8400.993.834.38
Dried PilinutsNuts, pilinuts, dried2.831.30.130.740.680.16NA8500.85NANANA4.2
Fireweed LeavesRaw Fireweed Leaves2550.0470.196.631.930.9NA15903.10NANA3.77
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5.671.140.544.960.680.93NA1550870NANA3.64
HazelnutsNuts, hazelnuts or filberts1.40.910.162.551.30.8NA16008.93021.3203.47
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers54761.71.710.50.693.15NA3250269305.671623.4
Lemon Grass Raw Lemon Grass 00.0920.191.560.0710.11NA10603.70NANA3.16
Pistachio NutsRaw Pistachio Nuts371.230.231.840.742.4NA72.307.9404.05NA3.1
Dried Oriental RadishesRadishes, oriental, dried00.380.964.82.620.88NA4180000.0146.383
Morel MushroomsRaw Morel Mushrooms00.0980.293.20.620.19NA12.8NANA292NANA2.88
Dried CoconutDried Coconut Meat00.0850.140.851.130.43NA12.802.1300.620.432.85
Dried SpirulinaDried Spirulina Seaweed413.375.2184.930.52NA133014.307.1362.83
Sun-dried TomatoesTomatoes, sun-dried62.40.750.69132.960.47NA96055.600.014612.82
Irishmoss SeaweedRaw Irishmoss Seaweed8.50.0210.660.840.250.098NA25804.2501.237.12.76
Dried ShallotsFreeze-dried Shallots1.40.430.141.422.37NA164055.300.265.532.74
Onions FlakesDry Onions Flakes1.40.710.141.41.962.27NA235010600.265.42.68
Root WasabiRaw Root Wasabi2.830.190.161.050.290.39NA25.5059.40NANA2.3
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5.670.350.11.150.340.15NA26505.670NANA2.24
Sprouted LentilsRaw Sprouted Lentils2.830.320.181.60.820.27NA142023.40NANA2.14
Dried Ancho PeppersPeppers, ancho, dried14490.253.29.082.825NA9802.830NANA2
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried22.70.370.421.841.280.94NA1560830NANA2
Dried Pasilla PeppersPeppers, pasilla, dried25340.244.53102.256NA24109.070NANA2
Macadamia NutsRaw Macadamia Nuts01.70.233.51.070.39NA15.601.700.77NA1.84
Green PeasRaw Green Peas540.380.192.960.150.24NA92056.700.18351.76
Kelp SeaweedRaw Kelp Seaweed8.50.0710.210.670.910.003NA25504.2501.23941.74
Sprouted SoybeansRaw Sprouted Soybeans1.40.480.171.631.30.25NA244021.70NANA1.66
GarlicRaw Garlic00.280.160.990.841.75NA4.25044.200.112.41.64
EppawRaw Eppaw00.160.170.431.660.25NA34018.40NANA1.63
Bamboo ShootsRaw Bamboo Shoots1.40.210.0990.850.230.34NA9.9205.6701.401.56
EpazoteRaw Epazote4.250.040.490.910.250.22NA30505.10NANA1.56
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.130.695.42.130.16NA39.70.14018090.01401.56
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.130.695.42.130.161835.40.1404.250.01401.56
Japanese ChestnutsRaw Japanese Chestnuts2.830.490.232.130.290.4NA66.6037.30NANA1.56
CoconutRaw Coconut Meat00.0940.0280.770.430.077NA3704.6800.340.281.56
ParsleyFresh Parsley5970.120.141.860.570.13NA215018901.0623251.5
Sprouted PeasRaw Sprouted PeasNA0.320.224.381.460.38NA204014.70NANA1.5
Laver SeaweedRaw Laver Seaweed3690.140.632.10.740.23NA207055.301.45.671.5
Shiitake MushroomsRaw Shiitake MushroomsNA0.0210.315.52.130.428.5818.4NANA25.5NANA1.46
Sun-dried Chile PeppersSun-dried Hot Chile Peppers18770.111.712.31.361.15NA72.3044.504.451531.45
Young Cowpeas Raw Young Cowpeas 580.160.212.060.210.095NA23803.540NANA1.43
In Pod Fava BeansRaw In Pod Fava Beans240.190.413.20.320.15NA21005.2401.64581.4
Green SoybeansRaw Green Soybeans12.80.620.252.340.210.092NA2340410NANA1.4
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.04301.260.370.067NA32.603.970NANA1.36
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds11.30.110.180.680.80.048NA51011.600.02843.21.3
Sprouted Navy BeansRaw Sprouted Navy Beans00.550.31.731.170.27NA187026.60NANA1.26
Chinese ChestnutsRaw Chinese Chestnuts140.230.261.130.790.58NA960510NANA1.23
Fiddlehead FernsRaw Fiddlehead Ferns2570.0280.37.06NANANANA037.70NANA1.18
Baby Zucchini SquashRaw Baby Zucchini Squash35.40.060.05110.520.2NA28.3048.30NANA1.18
Frozen Green PeasFrozen Green Peas, Unprepared1460.370.142.440.780.12NA75025.500.02839.51.16
Balsam-pear , PodsRaw Balsam-pear , Pods340.0570.0570.570.30.061NA10201190NANA1.13
EndiveRaw Endive1530.110.110.571.280.028NA20109.200.623271.1
Potherb JuteRaw Potherb Jute3940.190.771.80.10.85NA174052.40NANA1.1
Young Lima BeansRaw Young Lima Beans140.310.152.10.350.29NA4803300.457.941.1
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1010.0550.166.840.740.23NA9.920150NANA1.1
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained910.270.545.150.680.45NA32.601440NANA1.1
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.480.170.990.430.3NA7101.40NANA1.1
Broccoli RaabRaw Broccoli Raab1860.230.181.730.460.24NA118028.602.33181.1
Oyster MushroomsRaw Oyster Mushrooms2.830.180.497.031.830.169.98540041001.1
Maitake MushroomsRaw Maitake Mushrooms00.210.349.330.380.07946.229.80015920.01401.06
PrunesRaw Dehydrated Prunes1250.170.234.250.591.06NA2.83000NANA1.06
Fruit ChayoteRaw Fruit Chayote00.0350.0410.670.350.11NA13201100.175.81.05
Chrysanthemum LeavesRaw Chrysanthemum Leaves1330.180.20.750.310.25NA251020NANA1
Garland ChrysanthemumRaw Garland Chrysanthemum1640.180.20.750.310.25NA251020NA4961
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared2380.020.184.62NANANANA025.20NANA1
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0210.35.81.530.062NA2.83NANA301NANA1
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0210.0210.990.20.043NA4.25000001
White Gourd-flowered Raw White Gourd-flowered NA0.0410.0310.450.220.057NA8.5014.30NANA0.99
Grape LeavesRaw Grape Leaves19500.0570.53.350.330.57NA118015.702.831540.95
Coconut MilkRaw Coconut Milk00.03701.080.260.047NA22.703.9700.210.140.95
Jew's EarRaw Jew's Ear00.110.290.0992.820.12NA2700.850NANA0.94
Dried LeeksFreeze-dried Leeks201.130.574.961.11.7NA51901670NANA0.94
Enoki MushroomsRaw Enoki MushroomsNA0.320.289.971.90.1417.768007.10.01400.92
AvocadosRaw Avocados9.920.0950.182.461.970.36NA11501402.9329.80.91
Green CauliflowerRaw Green Cauliflower11.30.110.141.040.990.31NA80.8012500.05728.60.91
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared12.80.160.111.450.270.23NA39.7011.80NANA0.89
RadicchioRaw Radicchio1.40.0230.040.360.380.081NA85011.303.23620.88
SuccotashRaw Succotash21.30.290.122.250.180.18NA56.7021.40NANA0.86
WaxgourdRaw Waxgourd00.0570.160.570.190.05NA7.1018.40NANA0.86
Frozen AsparagusFrozen Asparagus, Unprepared66.60.170.191.70.260.16NA2710450NANA0.84
CornsaladRaw Cornsalad5030.10.120.590.060.39NA200540NANA0.84
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 5 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 5 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 5 ounces are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms