Watermelon Seed KernelsDried Watermelon Seed Kernels00.190.153.550.350.089NA58000NANA10.2
Hemp SeedsHulled Hemp Seeds11.280.299.2NA0.6NA11000.500.85.99.9
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels10.270.1550.750.14NA5801.902.187.37.8
Whole Sesame SeedsDried Whole Sesame Seeds00.790.254.50.050.79NA970000.2507.75
Dried Shiitake MushroomsMushrooms, shiitake, dried00.31.2714220.97NA16303.5154007.66
Dried PepeaoPepeao, dried00.830.35321.50.95NA16001.40NANA7.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels30.70.095.80.290.4NA1150001.6806.73
Pine NutsDried Pine Nuts10.360.234.40.310.094133400.809.33546.45
Dried Agar SeaweedSeaweed, agar, dried00.010.220.23.020.3NA580000524.45.8
Cashew NutsRaw Cashew Nuts00.420.0581.060.860.42NA2500.500.9345.8
Dried ChivesFreeze-dried Chives34150.91.55.92.12NA10806600NANA5.12
Sunflower SeedsDried Sunflower Seed Kernels31.480.368.341.131.35NA22701.403505
ChiaDried Chia SeedsNA0.620.178.83NANANA4901.6NA0.5NA4.6
PecansPecans nuts30.660.131.170.860.2122.72201.101.43.54.53
FlaxseedSeeds, flaxseed01.640.163.080.990.4733.88700.600.314.34.34
HickorynutsDried Hickorynuts70.870.130.911.750.19NA40020NANA4.3
Pinyon Pine NutsDried Pinyon Pine Nuts11.240.224.370.210.11NA58020NANA4.3
BrazilnutsDried Brazilnuts00.620.0350.30.180.1NA2200.705.6504.06
Hearts Of PalmRaw Hearts Of Palm30.050.180.9NA0.81NA240800.503.73
AlmondsNuts, almonds00.211.143.60.470.14574400025.603.12
WalnutsEnglish Walnuts10.340.151.130.570.5417.39801.300.72.73.1
Dried PilinutsNuts, pilinuts, dried20.910.0930.520.480.12NA6000.6NANANA2.97
Fireweed LeavesRaw Fireweed Leaves1800.0330.144.671.360.63NA11202.20NANA2.66
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried40.80.383.50.480.66NA109061.30NANA2.57
HazelnutsNuts, hazelnuts or filberts10.640.111.80.920.56NA11306.3015142.45
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers38631.21.27.40.492.22NA22901900041142.4
Lemon Grass Raw Lemon Grass 00.0650.141.10.050.08NA7502.60NANA2.23
Pistachio NutsRaw Pistachio Nuts260.870.161.30.521.7NA5105.602.86NA2.2
Dried Oriental RadishesRadishes, oriental, dried00.270.683.41.850.62NA2950000.014.52.13
Morel MushroomsRaw Morel Mushrooms00.0690.212.250.440.14NA9NANA206NANA2.03
Dried CoconutDried Coconut Meat00.060.10.60.80.3NA901.500.440.32
Dried SpirulinaDried Spirulina Seaweed292.383.67133.480.36NA940100525.52
Sun-dried TomatoesTomatoes, sun-dried440.530.499.052.10.33NA68039.200.01432
Irishmoss SeaweedRaw Irishmoss Seaweed60.0150.470.590.180.069NA1820300.8751.95
Dried ShallotsFreeze-dried Shallots10.30.111.41.68NA11603900.183.91.93
Onions FlakesDry Onions Flakes10.50.10.991.381.6NA16607500.183.81.9
Root WasabiRaw Root Wasabi20.130.110.740.20.27NA180420NANA1.62
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared40.250.0710.810.240.11NA187040NANA1.58
Sprouted LentilsRaw Sprouted Lentils20.230.131.130.580.19NA100016.50NANA1.5
Dried Ancho PeppersPeppers, ancho, dried10220.182.266.423.54NA69020NANA1.42
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried160.260.291.30.90.67NA110058.50NANA1.4
Dried Pasilla PeppersPeppers, pasilla, dried17880.173.27.181.64.23NA17006.40NANA1.4
Macadamia NutsRaw Macadamia Nuts01.20.162.470.760.28NA1101.200.54NA1.3
Green PeasRaw Green Peas380.270.132.10.10.17NA6504000.13251.24
Kelp SeaweedRaw Kelp Seaweed60.050.150.470.640.002NA1800300.87661.23
Sprouted SoybeansRaw Sprouted Soybeans10.340.121.150.930.18NA172015.30NANA1.17
GarlicRaw Garlic00.20.110.70.61.24NA303100.081.71.16
EppawRaw Eppaw00.110.120.31.170.18NA240130NANA1.15
Bamboo ShootsRaw Bamboo Shoots10.150.070.60.160.24NA7040101.1
EpazoteRaw Epazote30.0280.350.640.180.15NA21503.60NANA1.1
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.0950.493.81.50.11NA280.1012760.0101.1
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.0950.493.81.50.1112.6250.1030.0101.1
Japanese ChestnutsRaw Japanese Chestnuts20.340.161.50.210.28NA47026.30NANA1.1
CoconutRaw Coconut Meat00.0660.020.540.30.054NA2603.300.240.21.1
ParsleyFresh Parsley4210.0860.0981.30.40.09NA152013300.7516401.07
Sprouted PeasRaw Sprouted PeasNA0.230.163.11.030.27NA144010.40NANA1.05
Laver SeaweedRaw Laver Seaweed2600.0980.451.470.520.16NA1460390141.05
Shiitake MushroomsRaw Shiitake MushroomsNA0.0150.223.881.50.296.0513NANA18NANA1.03
Sun-dried Chile PeppersSun-dried Hot Chile Peppers13240.0811.28.670.960.81NA51031.403.141081.02
Young Cowpeas Raw Young Cowpeas 410.110.151.450.150.067NA16802.50NANA1
In Pod Fava BeansRaw In Pod Fava Beans170.130.292.250.230.1NA14803.701.16411
Green SoybeansRaw Green Soybeans90.440.181.650.150.065NA1650290NANA0.99
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)00.0300.890.260.047NA2302.80NANA0.96
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds80.0760.130.480.560.034NA3608.200.0230.50.92
Sprouted Navy BeansRaw Sprouted Navy Beans00.390.221.220.830.19NA1320190NANA0.89
Chinese ChestnutsRaw Chinese Chestnuts100.160.180.80.560.41NA680360NANA0.87
Fiddlehead FernsRaw Fiddlehead Ferns1810.020.215NANANANA026.60NANA0.83
Baby Zucchini SquashRaw Baby Zucchini Squash250.0420.0360.710.370.14NA200340NANA0.83
Frozen Green PeasFrozen Green Peas, Unprepared1030.260.11.720.550.083NA5301800.02280.82
Balsam-pear , PodsRaw Balsam-pear , Pods240.040.040.40.210.043NA720840NANA0.8
EndiveRaw Endive1080.080.0750.40.90.02NA14206.500.442310.79
Potherb JuteRaw Potherb Jute2780.130.551.260.0720.6NA1230370NANA0.79
Young Lima BeansRaw Young Lima Beans100.220.11.470.250.2NA34023.400.325.60.78
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked710.0390.114.830.520.16NA7010.60NANA0.78
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained640.190.383.630.480.32NA2301020NANA0.78
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.340.120.70.30.22NA50010NANA0.77
Broccoli RaabRaw Broccoli Raab1310.160.131.220.320.17NA8302001.622240.77
Oyster MushroomsRaw Oyster Mushrooms20.130.354.961.30.117.04380029000.77
Maitake MushroomsRaw Maitake Mushrooms00.150.246.60.270.05632.6210011230.0100.75
PrunesRaw Dehydrated Prunes880.120.1730.420.75NA2000NANA0.75
Fruit ChayoteRaw Fruit Chayote00.0250.0290.470.250.076NA9307.700.124.10.74
Chrysanthemum LeavesRaw Chrysanthemum Leaves940.130.140.530.220.18NA17701.40NANA0.71
Garland ChrysanthemumRaw Garland Chrysanthemum1160.130.140.530.220.18NA17701.40NA3500.71
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared1680.0140.133.26NANANANA0180NANA0.71
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0150.224.11.080.044NA2NANA212NANA0.71
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes00.0150.0150.70.140.03NA3000000.71
White Gourd-flowered Raw White Gourd-flowered NA0.0290.0220.320.150.04NA60100NANA0.7
Grape LeavesRaw Grape Leaves13760.040.352.360.230.4NA83011021090.67
Coconut MilkRaw Coconut Milk00.02600.760.180.033NA1602.800.150.10.67
Jew's EarRaw Jew's Ear00.0810.20.0720.088NA1900.60NANA0.66
Dried LeeksFreeze-dried Leeks140.80.43.50.771.2NA36601180NANA0.66
Enoki MushroomsRaw Enoki MushroomsNA0.230.27.031.350.112.5480050.0100.65
AvocadosRaw Avocados70.0670.131.741.40.26NA8101002.07210.64
Green CauliflowerRaw Green Cauliflower80.080.10.730.70.22NA5708800.04200.64
Frozen Baby Lima beansLima beans, immature seeds, frozen, baby, unprepared90.110.0751.020.190.16NA2808.30NANA0.63
RadicchioRaw Radicchio10.0160.0280.260.270.057NA600802.262550.62
SuccotashRaw Succotash150.210.0821.60.130.13NA400150NANA0.61
WaxgourdRaw Waxgourd00.040.110.40.130.035NA50130NANA0.61
Frozen AsparagusFrozen Asparagus, Unprepared470.120.131.20.180.11NA1910320NANA0.59
CornsaladRaw Cornsalad3550.0710.0870.420.0420.27NA14038.20NANA0.59
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 100 g
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 100 grams.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 100 grams are:
- Dried Watermelon Seed Kernels
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Dried Whole Sesame Seeds
- Dried Shiitake Mushrooms