Watermelon Seed KernelsDried Watermelon Seed Kernels00.380.297.040.690.18NA115000NANA20.3
Hemp SeedsHulled Hemp Seeds22.530.5718.3NA1.2NA21800.9901.611.719.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels20.540.39.91.50.28NA11503.7704.3314.515.5
Whole Sesame SeedsDried Whole Sesame Seeds01.570.498.960.0991.57NA1920000.5015.4
Dried Shiitake MushroomsMushrooms, shiitake, dried00.62.522843.51.9NA32306.953060015.2
Dried PepeaoPepeao, dried01.640.695.9542.71.9NA31802.780NANA15
Sesame Seed KernelsDried Hulled Sesame Seed Kernels5.951.40.1811.50.580.79NA2280003.33013.4
Pine NutsDried Pine Nuts20.720.458.70.620.1925.667.501.6018.510712.8
Dried Agar SeaweedSeaweed, agar, dried00.020.440.460.6NA11510009.9248.411.5
Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.711.5
Dried ChivesFreeze-dried Chives67771.82.9811.74.23.96NA214013100NANA10
Sunflower SeedsDried Sunflower Seed Kernels5.952.940.716.52.242.67NA45002.78069.809.92
ChiaDried Chia SeedsNA1.230.3417.5NANANA9703.18NA0.99NA9.1
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.959
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.538.6
HickorynutsDried Hickorynuts141.720.261.83.470.38NA79.403.970NANA8.55
Pinyon Pine NutsDried Pinyon Pine Nuts22.470.448.670.420.22NA11503.970NANA8.5
BrazilnutsDried Brazilnuts01.220.0690.590.370.2NA43.701.4011.208.06
Hearts Of PalmRaw Hearts Of Palm5.950.0990.361.8NA1.6NA47.601600.9907.4
AlmondsNuts, almonds00.412.267.180.930.2711387.30005106.2
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.366.13
Dried PilinutsNuts, pilinuts, dried3.971.80.181.030.950.23NA11901.2NANANA5.9
Fireweed LeavesRaw Fireweed Leaves3570.0650.279.282.71.25NA22204.370NANA5.28
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7.941.60.756.950.951.3NA21601220NANA5.1
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030284.86
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers76662.42.414.70.974.4NA4540377007.942274.8
Lemon Grass Raw Lemon Grass 00.130.272.20.0990.16NA14905.160NANA4.43
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA4.37
Dried Oriental RadishesRadishes, oriental, dried00.541.356.753.671.23NA5850000.028.934.23
Morel MushroomsRaw Morel Mushrooms00.140.414.470.870.27NA18NANA409NANA4.03
Dried CoconutDried Coconut Meat00.120.21.21.60.6NA1802.9800.870.64
Dried SpirulinaDried Spirulina Seaweed57.54.727.325.46.90.72NA18702009.9250.63.97
Sun-dried TomatoesTomatoes, sun-dried87.31.050.97184.150.66NA135077.800.0285.33.95
Irishmoss SeaweedRaw Irishmoss Seaweed120.030.921.180.350.14NA36105.9501.739.923.87
Dried ShallotsFreeze-dried Shallots20.60.222.83.32NA230077.400.367.743.83
Onions FlakesDry Onions Flakes20.990.21.962.743.18NA329014900.367.543.75
Root WasabiRaw Root Wasabi3.970.260.231.470.40.54NA35.70830NANA3.2
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared7.940.490.141.60.470.21NA37107.940NANA3.14
Sprouted LentilsRaw Sprouted Lentils3.970.450.252.241.150.38NA198032.70NANA3
Dried Ancho PeppersPeppers, ancho, dried20280.364.4712.73.957NA13703.970NANA2.8
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried31.80.520.582.581.81.32NA21801160NANA2.8
Dried Pasilla PeppersPeppers, pasilla, dried35480.346.3414.23.168.4NA337012.70NANA2.78
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA2.58
Green PeasRaw Green Peas75.40.530.264.150.210.34NA129079.400.2649.22.46
Kelp SeaweedRaw Kelp Seaweed120.0990.30.931.270.004NA35705.9501.731312.44
Sprouted SoybeansRaw Sprouted Soybeans20.670.232.281.840.35NA341030.40NANA2.32
GarlicRaw Garlic00.40.221.41.22.45NA5.9506200.163.372.3
EppawRaw Eppaw00.220.240.62.320.35NA47.6025.80NANA2.3
Bamboo ShootsRaw Bamboo Shoots20.30.141.20.320.48NA1407.940202.2
EpazoteRaw Epazote5.950.0560.691.270.360.3NA42707.140NANA2.2
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.190.977.542.980.22NA55.60.2025320.0202.2
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.190.977.542.980.222549.60.205.950.0202.2
Japanese ChestnutsRaw Japanese Chestnuts3.970.680.322.980.410.56NA930520NANA2.2
CoconutRaw Coconut Meat00.130.041.070.60.11NA51.606.5500.480.42.2
ParsleyFresh Parsley8350.170.192.60.790.18NA302026401.532552.12
Sprouted PeasRaw Sprouted PeasNA0.450.316.132.040.53NA286020.60NANA2.1
Laver SeaweedRaw Laver Seaweed5160.190.892.91.030.32NA290077.4027.942.1
Shiitake MushroomsRaw Shiitake MushroomsNA0.030.437.72.980.581225.8NANA35.7NANA2.04
Sun-dried Chile PeppersSun-dried Hot Chile Peppers26270.162.417.21.91.6NA101062.306.232152.02
Young Cowpeas Raw Young Cowpeas 81.40.220.292.880.30.13NA33304.960NANA2
In Pod Fava BeansRaw In Pod Fava Beans33.70.260.584.460.450.21NA29407.3402.3812
Green SoybeansRaw Green Soybeans180.860.353.270.290.13NA327057.50NANA1.96
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0601.770.520.093NA45.605.560NANA1.9
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds160.150.250.951.10.067NA71.4016.300.0460.51.83
Sprouted Navy BeansRaw Sprouted Navy Beans00.770.432.421.640.38NA262037.30NANA1.77
Chinese ChestnutsRaw Chinese Chestnuts200.320.361.61.10.81NA135071.40NANA1.73
Fiddlehead FernsRaw Fiddlehead Ferns3590.040.429.9NANANANA052.80NANA1.65
Baby Zucchini SquashRaw Baby Zucchini Squash49.60.0830.0711.40.730.28NA39.7067.70NANA1.65
Frozen Green PeasFrozen Green Peas, Unprepared2040.510.23.41.10.16NA105035.700.0455.41.63
Balsam-pear , PodsRaw Balsam-pear , Pods47.60.0790.0790.790.420.085NA14301670NANA1.6
EndiveRaw Endive2140.160.150.791.80.04NA28201300.874581.57
Potherb JuteRaw Potherb Jute5520.261.12.50.141.2NA244073.40NANA1.57
Young Lima BeansRaw Young Lima Beans200.430.22.930.490.4NA67.5046.400.64111.55
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked1410.0770.229.581.040.32NA140210NANA1.55
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained1270.380.767.20.950.63NA45.602020NANA1.55
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.670.241.40.60.43NA99020NANA1.53
Broccoli RaabRaw Broccoli Raab2600.320.262.420.640.34NA16504003.24451.53
Oyster MushroomsRaw Oyster Mushrooms3.970.250.699.842.560.221475.40057.5001.53
Maitake MushroomsRaw Maitake Mushrooms00.290.48130.540.1164.741.70022290.0201.5
PrunesRaw Dehydrated Prunes1750.230.335.940.831.48NA3.97000NANA1.5
Fruit ChayoteRaw Fruit Chayote00.050.0580.930.490.15NA185015.300.248.141.47
Chrysanthemum LeavesRaw Chrysanthemum Leaves1870.260.291.050.440.35NA35102.780NANA1.4
Garland ChrysanthemumRaw Garland Chrysanthemum2300.260.291.050.440.35NA35102.780NA6951.4
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared3330.0280.266.47NANANANA035.30NANA1.4
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.030.438.12.140.087NA3.97NANA421NANA1.4
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.030.031.40.280.06NA5.95000001.4
White Gourd-flowered Raw White Gourd-flowered NA0.0580.0440.640.30.079NA120200NANA1.4
Grape LeavesRaw Grape Leaves27310.0790.74.70.460.79NA16502203.972161.33
Coconut MilkRaw Coconut Milk00.05201.50.360.065NA31.805.5600.30.21.33
Jew's EarRaw Jew's Ear00.160.40.143.950.17NA37.701.20NANA1.3
Dried LeeksFreeze-dried Leeks27.81.60.796.951.522.4NA72602340NANA1.3
Enoki MushroomsRaw Enoki MushroomsNA0.450.4142.680.22595009.920.0201.3
AvocadosRaw Avocados140.130.263.452.760.51NA16102004.141.71.27
Green CauliflowerRaw Green Cauliflower160.160.21.461.40.44NA113017500.079401.27
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared180.230.152.030.370.32NA55.6016.50NANA1.25
RadicchioRaw Radicchio20.0320.0560.510.530.11NA11901604.55061.23
SuccotashRaw Succotash29.80.410.163.150.250.26NA79.40300NANA1.2
WaxgourdRaw Waxgourd00.0790.220.790.260.069NA9.92025.80NANA1.2
Frozen AsparagusFrozen Asparagus, Unprepared930.240.262.40.370.22NA3790630NANA1.17
CornsaladRaw Cornsalad7040.140.170.820.0830.54NA27.80760NANA1.17
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 7 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 7 ounces.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 7 ounces are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms