KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.331011
Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.49321
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
LeeksRaw Leeks2900.59NA10.31382.37NA1728854.9980.59408
YamRaw Yam43.20.45NA1.3753.41NA14020751.78230.61177
Tahitian TaroRaw Tahitian Taro8800.48NA8.863201.07NA30741324.773410.61600
TaroRaw Taro1150.46NA1.4788.41.03NA22515831.8829.50.62189
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Green TomatoesRaw Green Tomatoes1701.17NA6.651301.3NA36526615.21700.911213
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.98658
Hubbard Winter SquashRaw Hubbard Winter Squash1050.48NA31431.34NA15824003.7552.50.98660
Butternut Winter SquashRaw Butternut Winter Squash3200.48NA4.672271.35NA22023473.3326.71576
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.05270
Dishcloth GourdRaw Dishcloth Gourd3000.53NA5.42101.38NA48020853451.051408
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.1298
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
PotatoesRaw Whole Potatoes46.80.43NA3.1689.60.6NA22216561.5623.41.17309
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.2365
Sweet OnionsRaw Sweet Onions1880.53NA2.4484.40.71NA25311164.7751.2855
White PotatoesRaw Whole White Potatoes390.5NA2.26910.63NA27017701.369.61.26355
Yambean Raw Yambean 950.38NA4.74950.47NA14211845.5331.61.26711
Ginger RootRaw Ginger Root600.85NA2.251610.86NA12815562.6348.81.28296
OnionsRaw Onions1730.298.251.58750.97NA21810953.75301.28668
Burdock RootRaw Burdock Root1710.32NA3.331580.97NA21312832.9211.38334
Chicory RootsRaw Chicory Roots1710.32NA3.33920.97NA25412082.92081.38333
SalsifyRaw Salsify2200.33NA2.56840.98NA27413902.93731.4282
Red PotatoesRaw Whole Red Potatoes430.57NA3.13940.6NA26119502.14771.4347
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Jalapeno PeppersRaw Jalapeno Peppers1240.48NA2.61551NA26925664.14311.45949
Yautia Raw Yautia 27.60.79NA373.50.57NA15618312.1464.31.53224
Chinese WaterchestnutsRaw Chinese Waterchestnuts341NA0.19681.02NA19518062.1643.31.55227
White Sweet CornRaw White Sweet Corn6.980.19NA1.81290.56NA3109422.152.31.57265
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Lotus RootRaw Lotus Root1821.04NA4.7931.06NA40522542.841621.6321
Yellow Sweet CornRaw Yellow Sweet Corn6.980.19NA1.81290.57NA3109422.152.31.6265
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
ShallotsRaw Shallots1540.37NA587.51.2NA25013925501.67333
CarrotsRaw Carrots2410.3323.42.2881.05NA25623410.735051.76646
Turnip GreensRaw Turnip Greens17813.3NA10.32914.37NA394277511.33751.8841
Potato SkinRaw Potato Skin1552.2NA16.81193.1NA19721361.5551.71.8431
Spaghetti Winter SquashRaw Spaghetti Winter Squash2230.36NA31161.2NA11610452.91651.84886
SuccotashRaw Succotash54.50.56NA5.551452.1NA34211181.8121.85222
Winter SquashRaw All Varieties Winter Squash2470.63NA5.11241.44NA20330883.5335.31.85792
Yellow Sweet PeppersRaw Yellow Sweet Peppers1221.2NA5.11331.3NA26723563.3322.21.91022
EggplantRaw Eggplant1080.97NA2.761682.8NA28827483.6241.921108
Edible Podded PeasRaw Edible Podded Peas3070.56NA151711.74NA3791429528.61.93635
Bulb FennelRaw Bulb Fennel4740.64NA7.061651.85NA48440066.775031.94873
RutabagasRaw Rutabagas3490.26NA3.571621.06NA43024735.68971.95725
Red Hot Chili PeppersRaw Red Hot Chili Peppers1050.97NA7.731731.4NA32324153.7567.51.95660
Green Sweet PeppersRaw Green Sweet Peppers1500.99305.11501.83NA30026250451.951408
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
CollardsRaw Collards21750.43NA4.42536.17NA2341997121591.97840
Pickled Cabbage, Japanese StylePickled Fresh Japanese Style Cabbage4800.25NA4.91202.38NA43085301027702914
Green SoybeansRaw Green Soybeans4020.26NA7.241331.1NA39612653.0630.62.02138
TomatillosRaw Tomatillos65.60.74NA5.81881.43NA36625134.79.382.06859
Young Lima BeansRaw Young Lima Beans900.84NA8.341543.23NA36112404.7821.22.07186
Red CabbageRaw Red Cabbage4350.16NA7.741552.355829023525.82612.13875
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
Garden CressRaw Garden Cress7591.6NA123565.2NA71356818.441312.16838
CabbageRaw Cabbage4800.23125.641441.9283.331220403.62162.161106
Grape LeavesRaw Grape Leaves11711.34NA8.53069.2NA2948772.9292.16237
Young Green OnionsYoung Green Onions, tops only5780.34NA5.671781.67NA27817675.561672.221026
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage5880.29NA71882NA288307511.32252.251157
Stored Common CabbageRaw Stored Common Cabbage5880.29NA71882NA288307511.32252.251157
Green Hot Chili PeppersRaw Green Hot Chili Peppers1351.3NA91881.78NA34525503.7552.52.25658
EppawRaw Eppaw2200.47NA2.3642.2NA3306801.8242.3120
SpirulinaRaw Spirulina Seaweed1386.9NA322192.15NA12714658.0811312.31046
Young Pods With Seeds CowpeasRaw Young Pods With Seeds Cowpeas4430.68NA6.83952.1NA44314666.1427.32.3586
Mustard SpinachRaw Mustard Spinach28641.02NA20.51505.55NA3826123112862.31257
Green Snap BeansRaw Green Snap Beans3580.671849.972422.140336820425.8582.32874
Yellow Snap BeansRaw Yellow Snap Beans3580.67NA102422.07NA36820235.8582.32874
GarlicRaw Garlic3640.6NA3.4250.33.37NA30880728.634.22.34118
CeleriacRaw Celeriac3070.5NA51431.13NA821214357142.36629
ParsnipsRaw Parsnips1440.48NA2.361162.24NA28415007.2402.36318
Yardlong BeanRaw Yardlong Bean3190.31NA32811.3NA37715329.5725.52.36561
Hyacinth-Young beansRaw Hyacinth-Young beans3260.31NA4.832611.34NA32016439.8132.4573
Young BroadbeansRaw Young Broadbeans920.31NA7.91581.33NA396104252082.4338
Sprouted Pinto BeansRaw Sprouted Pinto Beans2081.55NA9.532561.77NA45514852.97402.4393
Serrano PeppersRaw Serrano Peppers1031.2NA8.062061.75NA37528593.75942.44846
FlaxseedSeeds, flaxseed1430.69NA3.22201.4NA36145714.3172.443.9
BeetsRaw Beets1120.52NA5.61602.3NA27922674.95442.44611
Oriental RadishesRaw Oriental Radishes4501.9NA6.672670.63NA383378311.73502.51577
Wakame SeaweedRaw Wakame Seaweed10001.9NA14.57139.33NA5333334.6758132.53533
Sprouted PeasRaw Sprouted Peas870.66NA5.471351.06NA3999221.4548.42.54151
PurslaneRaw Purslane9751.7NA3010204.55NA660741013.56752.551393
Orange TomatoesRaw Orange Tomatoes941.16NA8.81501.65NA54439757.57882.631777
DockRaw Dock6001.8NA32.714054.76NA859531812.354.52.731268
Dandelion GreensRaw Dandelion Greens12471.14NA20.72402.3NA44026473.335072.73571
Mustard GreensRaw Mustard Greens12781.83NA18.2356NANA6444267102222.781008
Banana PepperRaw Banana Pepper1561.04NA5.11891.1NA35628443.331442.781020
CeleryRaw Celery8570.7585.74.32362.2051455718.5717142.82045
White Icicle RadishesRaw White Icicle Radishes5792.12NA171930.71NA6006000153432.82044
Witloof ChicoryRaw Witloof Chicory3350.9NA4.241761.76NA45937243.5335.32.821668
Minerals in Top 100 Fresh Nuts & Vegetables with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in fresh nuts & vegetables , sorted by least amount of Zinc per 300 calories.
Top 5 fresh nuts & vegetables with least amount of zinc per 300 calories are:
- Raw Kohlrabi
- Raw Jerusalem-artichokes
- Raw Macadamia Nuts
- Raw Leeks
- Raw Yam