Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered NA0.190.152.60.960.25NA26.7056.70NANA4.67
Boiled EscaroleBoiled and Drained Escarole without Salt6270.390.412.085.50.11NA52002202.6714134.6
Boiled WaxgourdBoiled and Drained Waxgourd00.240.0072.740.860.23NA28.607500.57204.2
Canned Hearts Of PalmHearts of palm, canned00.0390.21.560.450.079NA139028.20NANA4.1
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods31.60.270.281.4710.22NA268017400.7425.34.05
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots00.170.422.50.550.82NA16.7000NANA3.9
Cooked Taro ShootsCooked Taro Shoots no Salt21.40.270.385.80.540.8NA21.401350NANA3.86
Canned Bamboo ShootsCanned Bamboo Shoots, Solids5.260.140.140.740.480.72NA15.805.803.303.42
Boiled SpinachBoiled and Drained Spinach22780.411.032.130.631.05NA635042.609.0421463.3
Boiled White MushroomsBoiled and Drained White Mushrooms00.261.07167.70.34NA64.3014.328.60.03603.1
Canned MushroomsCanned Mushrooms, Solids00.340.0846.373.240.24NA4800320.0402.88
Cooked AsparagusBoiled and Drained Asparagus2270.740.634.931.020.36NA67703506.82302.73
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA0.250.893.252.131.98NA66.70133010.324332.6
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.250.79.923.50.45NA360054002.46
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt86.70.10.131.330.710.2NA173014.700.131932.4
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.0660.32.686.40.28NA37.500.5450002.38
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids00.250.581.831.20.27NA83.302.500.331122.33
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus2220.360.575.770.880.11NA750013606.674442.28
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UVNA0.251.421.64.340.42NA65.5NA01807002.24
Grilled Portabella MushroomsMushrooms, portabella, grilled00.251.421.64.340.4238.365.50048.3002.24
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans4.760.240.493.91.160.26NA138054.300.331082.24
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21260.0950.561.430.20.42NA30507108.4220042.2
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3730.230.163.41.90.53NA18708600.8282.2
Stir-Fried White MushroomsMushrooms, white, stir-fried00.371.815.35.580.16NA770030.8002.2
Cooked Broccoli RaabBroccoli raab, cooked9080.680.568.061.80.88NA284014801010242.16
Boiled Potherb JuteBoiled and Drained Potherb Jute7000.250.522.40.191.54NA28108901.92922.14
Canned AsparagusCanned Asparagus Solids2160.320.535.020.730.58NA50509706.422172.1
Canned Straw MushroomsCanned Straw Mushrooms, Solids00.0410.220.71.30.044NA11900NANANA2.1
Microwaved White MushroomsMushrooms, white, microwaved00.171.2315.35.60.14NA45.70031.4002.1
Canned ButterburButterbur, canned00.20.24.670.371.1NA10003970NANA2
Canned SpinachCanned Spinach, Solids with Salt21300.070.61.70.20.43NA42606208.4320072
Cooked Green CauliflowerCauliflower, green, cooked, no salt added220.220.312.132.130.64NA128022700.13651.97
Boiled OkraBoiled and Drained Okra63.60.60.253.960.970.85NA20907401.231821.95
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash550.220.212.570.690.33NA100027.500.717.51.95
Boiled Beet GreensBoiled and Drained Beet Greens14190.431.071.851.20.49NA5209206.717931.85
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans40.280.362.41.10.26NA1400320NANA1.8
Cooked Chinese BroccoliBroccoli, chinese, cooked3730.430.6620.720.32NA450012802.23851.77
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans21.40.130.321.370.180.21NA82014.600.141361.7
Cooked Frozen OkraBoiled and Drained Frozen Okra51.70.250.332.120.720.13NA34503301.11651.7
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans0.80.340.150.880.950.13NA10209.60NANA1.68
Boiled Swiss ChardBoiled and Drained Swiss Chard15300.170.431.80.820.43NA4509009.4516371.65
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids12790.0860.452.60.290.26NA29301110NANA1.64
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils20.220.0891.20.570.16NA66.3012.50NANA1.6
Canned Onions with LiquidsCanned Onions Solids and Liquids00.170.0320.320.510.72NA52.6022.600.371.051.53
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash250.320.162.90.490.53NA131067.500.75221.5
KimchiCabbage Kimchi33.30.0671.47.33NA1.42NA3470000.732911.47
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt900.0750.2810.650.19NA16002400.151951.45
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt250.0750.2810.650.19NA16002401.451971.45
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach17740.230.521.30.220.4NA35606.47010.415901.44
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage17670.270.533.570.661.4NA342021700.752831.4
Boiled Green PeasBoiled and Drained Green Peas47.60.310.182.40.180.26NA7501700.17311.4
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and LiquidsNA0.0940.111.340.320.21NA50010.60NANA1.4
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens18550.190.261.60.240.23NA13407509.1717891.4
Cooked NopalesCooked Nopales no Salt1470.0730.271.9710.45NA20035.300341.4
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash400.140.191.760.410.4NA5202700.621.61.36
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans01.10.839.161.150.28NA14201080NANA1.33
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids1070.170.341.330.710.2NA120022.700.93NA1.33
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids26.70.170.341.330.710.2NA120026.701.532081.33
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt26.70.170.341.330.710.2NA120022.700.22081.33
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids1360.210.141.60.170.12NA54.7018.500.038311.32
Cooked Malabar SpinachMalabar spinach, cooked2520.460.563.420.590.37NA496025.70NANA1.3
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote00.110.171.751.70.49NA75033.300.5819.61.3
Boiled BroccoliBoiled and Drained Broccoli2200.180.351.581.760.57NA309018504.144031.3
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage3430.310.313.570.571.26NA37901130NANA1.3
Steamed Soybeans SproutsSteamed Sprouted Soybeans2.470.250.0651.350.920.13NA99010.200.26871.3
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids3150.160.141.51.540.7NA5203702.5647.81.26
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans00.490.31.61.10.25NA1360220NANA1.24
Canned Turnip GreensCanned Turnip Greens no Salt15680.0530.321.91.130.21NA484081.607.7415111.2
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin530.240.242.271.560.26NA47021.800.7124.71.18
Cooked Napa CabbageCabbage, napa, cooked1080.0420.213.90.290.31NA358026.70NANA1.17
Boiled Drumstick PodsBoiled and Drained Drumstick Pods110.130.191.641.950.31NA83.302690NANA1.17
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash2950.230.132.671.70.41NA12106100.63231.16
Microwaved Green Snap BeansBeans, snap, green, microwavedNA0.240.232.340.910.38NA142NA22NANANA1.15
Boiled PumpkinBoiled and Drained Pumpkin14400.160.392.0710.22NA45023.50441.15
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3.330.0330.130.50.50.18NA9709.3300.10.671.13
Boiled ButterburBoiled and Drained Butterbur12.50.130.131.250.230.65NA5002360NANA1.13
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas1321.160.654.60.210.61NA273083.60NANA1.1
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 3.030.20.0480.550.160.072NA10701.9700.23281.08
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli1820.20.291.640.980.46NA107014304.73151.07
Boiled KohlrabiBoiled and Drained Kohlrabi6.90.140.0691.340.550.53NA41.4018601.80.341.07
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 41.20.10.151.450.160.067NA13102.2700.2327.41.06
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips12310.140.191.40.240.19NA9405206.111861.06
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens18630.210.281.360.0840.57NA368072.607.117641.05
Canned CarrotsCanned Carrots Solids22320.0720.122.20.540.45NA3601102.9639.21.04
Canned Green PeasCanned Green Peas Solids390.180.111.060.190.093NA63.801400.043311.03
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans11.40.210.281.750.210.16NA94027.701.31371.03
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli1820.20.291.640.980.46NA200014304.73151
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum6450.110.83.60.210.59NA2500120012.57141
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids44.40.140.173.060.210.99NA8902580NANA1
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids1440.140.173.060.210.99NA8902580NANA1
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids5.260.110.120.750.490.68NA126077.400.7468.41
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids63.20.160.0781.440.350.082NA45.606.1800.56540.97
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage1830.210.0830.10.660.63NA1920710NANA0.96
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves3810.320.654.050.20.93NA11904.7604.575140.95
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots21750.351.255.50.20.56NA45041004.255400.95
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots22860.0810.11.120.470.23NA29.706.202.7336.80.95
Boiled PurslaneBoiled and Drained Purslane5170.170.52.560.20.39NA50058.30NANA0.94
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas1270.120.231.11.650.33NA67.3042.300.9580.94
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwavedNA0.220.311.470.510.19NA36.4NA33.3NA1.271750.94
Boiled LambsquartersBoiled and Drained Lambsquarters12220.310.812.80.190.54NA43.8011605.815440.94
Vitamins in Top 100 Cooked Vegetables with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of vitamins in cooked vegetables , sorted by most amount of Zinc per 100 calories.
Top 5 cooked vegetables with most amount of zinc per 100 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