Morel MushroomsRaw Morel Mushrooms00.220.667.261.40.44NA29NANA665NANA6.55
White Gourd-flowered Raw White Gourd-flowered NA0.210.162.31.10.29NA430720NANA5
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.432.2317.36.80.5NA1270.45058000.04505
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.432.2317.36.80.557.31140.45013.60.04505
Balsam-pear , PodsRaw Balsam-pear , Pods1410.240.242.351.250.25NA42404940NANA4.7
WaxgourdRaw Waxgourd00.310.853.081.020.27NA38.501000NANA4.7
EndiveRaw Endive6350.470.442.355.30.12NA835038.202.613594.65
Taro ShootsRaw Taro Shoots27.30.360.457.270.681NA27.301910NANA4.64
Bamboo ShootsRaw Bamboo Shoots3.70.560.262.220.60.89NA2601503.704.07
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds34.80.330.552.12.450.15NA157035.700.0871334
Irishmoss SeaweedRaw Irishmoss Seaweed12.20.0310.951.20.360.14NA37106.1201.7810.23.98
Baby Zucchini SquashRaw Baby Zucchini Squash1190.20.173.361.750.68NA9501620NANA3.95
Fruit ChayoteRaw Fruit Chayote00.130.152.471.30.4NA489040.500.6321.63.9
Broccoli RaabRaw Broccoli Raab5950.740.595.551.460.78NA37709207.3610183.5
EpazoteRaw Epazote9.380.0881.120.560.48NA672011.30NANA3.44
Hearts Of PalmRaw Hearts Of Palm2.60.0430.160.78NA0.7NA2106.9600.4303.24
Shiitake MushroomsRaw Shiitake MushroomsNA0.0440.6411.44.40.8617.838.2NANA53NANA3.03
Laver SeaweedRaw Laver Seaweed7430.281.274.21.50.45NA417011102.8611.43
ParsleyFresh Parsley11690.240.273.651.10.25NA422036902.145562.97
Chrysanthemum LeavesRaw Chrysanthemum Leaves3920.540.62.20.920.73NA73805.830NANA2.96
Garland ChrysanthemumRaw Garland Chrysanthemum4830.540.62.20.920.73NA73805.830NA14582.96
Kelp SeaweedRaw Kelp Seaweed140.120.351.11.50.005NA41906.9802.021532.86
CornsaladRaw Cornsalad16900.340.411.980.21.3NA66.701820NANA2.8
New Zealand SpinachRaw New Zealand SpinachNA0.290.933.572.232.17NA107021401024072.7
AsparagusRaw Asparagus1900.720.714.91.370.46NA26002805.652082.7
RadicchioRaw Radicchio4.350.070.121.11.170.25NA261034.809.8311102.7
Jew's EarRaw Jew's Ear00.320.820.287.960.35NA7602.40NANA2.64
Dried Shiitake MushroomsMushrooms, shiitake, dried00.10.434.767.40.33NA5501.252002.6
Fireweed LeavesRaw Fireweed Leaves1750.0320.134.541.320.61NA10902.140NANA2.6
Dried PepeaoPepeao, dried00.280.1217.20.32NA53.700.470NANA2.52
Frozen AsparagusFrozen Asparagus, Unprepared1960.50.5550.770.46NA79601330NANA2.46
Fiddlehead FernsRaw Fiddlehead Ferns5320.0590.6214.6NANANANA078.20NANA2.44
Maitake MushroomsRaw Maitake Mushrooms00.470.7821.20.870.1810567.70036230.03202.4
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV00.270.5920.45.20.67NA1270.23051590.09102.4
Portabella MushroomsRaw Portabella Mushrooms00.270.5920.45.20.67NA1270.23045.50.09102.4
UV Exposed White MushroomRaw White Mushroom Exposed to UVNA0.371.8316.46.80.47NA77.309.5547550.04502.36
White MushroomsRaw White Mushrooms00.371.8316.46.80.4741.277.30.189.55320.04502.36
Oyster MushroomsRaw Oyster Mushrooms6.060.381.06153.90.3321.31150088002.33
Potherb JuteRaw Potherb Jute8180.391.63.70.211.76NA36201090NANA2.32
SpinachRaw Spinach20390.340.823.150.280.8518.5843012208.8321002.3
Lemon Grass Raw Lemon Grass 00.0660.141.10.0510.081NA75.802.630NANA2.25
Agar SeaweedRaw Agar Seaweed00.0190.0850.211.160.12NA3270003.358.852.23
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0470.6712.83.380.14NA6.25NANA663NANA2.2
Coriander LeavesRaw Coriander Leaves14650.290.74.842.480.65NA270011701113482.17
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared4940.0410.389.6NANANANA052.40NANA2.1
Green CauliflowerRaw Green Cauliflower260.260.332.372.250.72NA184028400.13652.06
Dried Agar SeaweedSeaweed, agar, dried00.0030.0730.0660.990.099NA1900001.637.971.9
Swiss ChardRaw Swiss Chard16110.210.472.10.910.52NA73.7015809.9543681.9
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin590.260.552.651.20.96NA141010500.7125.31.9
ArugulaRaw Arugula4760.180.341.221.750.29NA38806001.724341.88
ChivesRaw Chives7270.260.382.161.080.46NA350019400.77091.87
Yellow TomatoesRaw Yellow Tomatoes00.270.317.860.730.37NA2000600NANA1.87
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared700.20.2420.440.44NA600320NANA1.85
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2000.20.371.81.070.5NA258021704.73121.85
Watermelon Seed KernelsDried Watermelon Seed Kernels00.0340.0260.640.0620.016NA10.4000NANA1.84
Chicory GreensRaw Chicory Greens12430.260.432.175.040.46NA478010409.8312941.83
Summer SquashRaw All Varieties Summer Squash62.50.30.893.040.971.36NA181010600.7518.81.8
Hemp SeedsHulled Hemp Seeds0.180.230.0521.66NA0.11NA2000.0900.141.071.8
Frozen OkraFrozen Okra, Unprepared600.30.352.360.720.14NA493041.301.11651.77
OkraRaw Okra1090.610.183.030.740.65NA182069.700.82951.76
Enoki MushroomsRaw Enoki MushroomsNA0.610.54193.650.2733.81300013.50.02701.76
RadishesRaw Radishes00.0750.241.61.030.44NA156093008.131.75
Beet GreensRaw Beet Greens14360.4511.81.140.48NA68013606.818181.73
Peeled CucumberRaw Peeled Cucumber400.310.250.372.40.51NA14003200.3721.7
Dried ChivesFreeze-dried Chives10980.290.481.90.680.64NA34.702120NANA1.65
Scallop Summer SquashRaw Scallop Summer Squash610.390.173.330.570.61NA167010000.7218.31.6
Chinese BroccoliRaw Chinese Broccoli3310.380.591.77NA0.28NA400011401.923431.58
NopalesRaw Nopales1440.0750.262.561.040.44NA18.805800331.56
Butterhead LettuceRaw Butterhead Lettuce12770.440.482.751.150.63NA562028.501.47871.54
Red Leaf LettuceRaw Red Leaf Lettuce28850.490.592.471.10.77NA277028.501.1510791.54
Green PeasRaw Green Peas470.330.162.60.130.21NA80.2049.400.1630.61.53
Welsh OnionsRaw Welsh OnionsNA0.150.261.180.50.21NA47079.401.55691.53
Crookneck And Straightneck Summer SquashRaw Crookneck And Straightneck Summer Squash420.270.222.360.840.55NA100010200.68171.53
CeltuceRaw Celtuce9720.310.393.0610.28NA25601080NANA1.5
Root WasabiRaw Root Wasabi1.830.120.10.680.190.25NA16.5038.40NANA1.5
Chinese CabbageRaw Chinese Cabbage17150.310.543.850.681.5NA508034600.693501.46
Napa CabbageRaw Chinese Napa Cabbage1000.250.312.50.661.45NA494016900.752681.44
Flower Clusters BroccoliRaw Flower Clusters BroccoliNA0.230.432.281.90.57NA25403330NANA1.43
Broccoli LeavesRaw Broccoli LeavesNA0.230.432.281.90.57NA25403330NANA1.43
Broccoli StalksRaw Broccoli Stalks71.40.230.432.281.90.57NA25403330NANA1.43
Sprouted LentilsRaw Sprouted Lentils1.90.220.121.060.550.18NA94015.60NANA1.42
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels0.180.0490.0270.890.130.026NA10.400.3400.391.31.4
Sprouted Kidney BeansRaw Sprouted Kidney Beans01.280.86101.270.29NA20301330NANA1.38
Sprouted Mung BeansRaw Sprouted Mung Beans3.330.280.412.51.270.29NA20304400.331101.37
Romaine LettuceRaw Cos Or Romaine Lettuce25650.420.391.840.840.44NA800023.500.766031.35
Whole Sesame SeedsDried Whole Sesame Seeds00.140.0430.790.0090.14NA170000.04401.35
CucumberRaw Whole Cucumber33.30.180.220.651.730.276.446.7018.700.21091.33
Sprouted Navy BeansRaw Sprouted Navy Beans00.580.321.821.230.29NA1970280NANA1.33
Sprouted Radish SeedsRaw Sprouted Radish Seeds46.50.240.246.631.70.66NA221067.20NANA1.3
Frozen Summer Squash, Zucchini, Includes SkinFrozen Summer Squash, Zucchini, Includes Skin, Unprepared590.280.252.551.750.29NA5903100.7124.71.24
BlackberriesRaw Blackberries25.60.0470.061.50.640.07NA5804902.72461.23
PumpkinRaw Pumpkin16380.190.422.31.150.23NA61.5034.604.084.231.23
Spring Or Scallions OnionsRaw Spring Or Scallions Onions1560.170.251.640.230.19NA200058.801.76471.2
Drumstick PodsRaw Drumstick Pods110.140.21.682.150.32NA11903810NANA1.2
BroccoliRaw Broccoli910.210.341.881.70.51NA185026202.32991.2
Green Leaf LettuceRaw Green Leaf Lettuce24670.470.532.50.890.6NA253061.301.478421.2
Frozen Broccoli SpearsBroccoli, frozen, spears, unprepared1970.250.391.60.830.6NA324023604.663501.17
Frozen Mustard GreensFrozen Mustard Greens, Unprepared12900.240.311.570.0950.66NA69001270NANA1.15
ButterburRaw Butterbur21.40.140.141.430.230.69NA71.402250NANA1.14
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2.880.180.0510.580.170.076NA13502.880NANA1.14
Vitamins in Top 100 Raw Fruits, Nuts & Vegetables with the highest Zinc content per 100 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 100 calories.
Top 5 raw fruits, nuts & vegetables with most amount of zinc per 100 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