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Spices
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Fruits
Vegetables
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Legumes
Cereals
Morel MushroomsRaw Morel Mushrooms4166.05NA1181845.7NA1877397721.320319.6867
White Gourd-flowered Raw White Gourd-flowered 5570.56NA4.32361.4NA27932144.343152047
Balsam-pear , PodsRaw Balsam-pear , Pods3350.6NA7.63001.57NA54752243.5388.2141659
WaxgourdRaw Waxgourd4380.53NA9.232311.34NA4381384.62562142218
EndiveRaw Endive9181.75NA14.62657.4NA49455413.53388141655
Taro ShootsRaw Taro Shoots3272.4NA16.42183.33NA764905524.527.3142613
Boiled EscaroleBoiled and Drained Escarole without Salt9201.7413414.42607.7NA4404900438013.81886
Boiled WaxgourdBoiled and Drained Waxgourd3860.47NA8.142141.2NA3641074.3229312.62058
Canned Hearts Of PalmHearts of palm, canned6211.43NA33.540715NA69618967.5456412.3966
Bamboo ShootsRaw Bamboo Shoots1442.1NA5.5633.32.9NA65659228.944.412.21011
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds4172.05NA12.53522.45NA91310307.8378.3121211
Irishmoss SeaweedRaw Irishmoss Seaweed4410.91NA54.58822.27NA9613864.341012498
Baby Zucchini SquashRaw Baby Zucchini Squash3001.4NA11.34712.8NA132965574.343121325
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots3002.05NA6752.83NA500133251010011.82398
Fruit ChayoteRaw Fruit Chayote2681.94NA5.371893NA28419743.1631.611.71488
Cooked Taro ShootsCooked Taro Shoots no Salt3002NA8.81712.8NA557737121.44311.62042
Broccoli RaabRaw Broccoli Raab14730.57NA293005.4NA995267313.645010.51262
EpazoteRaw Epazote25781.8NA17.6113429NA80659348.4440310.3836
Canned Bamboo ShootsCanned Bamboo Shoots, Solids1261.8NA5.05632.48NA39512637.911110.31489
Boiled SpinachBoiled and Drained Spinach17742.2749346.6113512NA730607819.69139.91190
Hearts Of PalmRaw Hearts Of Palm471.7NA4.426NANA36547111.8336.59.73181
Boiled White MushroomsBoiled and Drained White Mushrooms64.35.4NA18.61291.23NA932381412821.49.32976
Shiitake MushroomsRaw Shiitake Mushrooms17.61.25NA3.61762.03NA988268250.379.49.1792
Laver SeaweedRaw Laver Seaweed6002.26NA15.4178.47NA497305164119729
ParsleyFresh Parsley11501.24NA51.74171.33NA48346170.834678.9731
Chrysanthemum LeavesRaw Chrysanthemum Leaves14631.7NA28.840011.8NA67570883.7514758.881143
Garland ChrysanthemumRaw Garland Chrysanthemum14631.7NA28.640011.8NA6757088NA14758.881143
Canned MushroomsCanned Mushrooms, Solids1322.82NA9.51801.03NA792154849.251008.641093
Kelp SeaweedRaw Kelp Seaweed11720.91NA208441.4NA2936214.916268.6569
CornsaladRaw Cornsalad5431.9NA311865.13NA757655713578.431326
Cooked AsparagusBoiled and Drained Asparagus3142.2529912.41912.1NA7363055831918.21263
New Zealand SpinachRaw New Zealand Spinach12432NA1783613.7NA60027861527868.142014
AsparagusRaw Asparagus3602.84NA322102.37NA780303034.5308.11398
RadicchioRaw Radicchio2484.45NA7.431701.8NA522393911.72878.11215
Jew's EarRaw Jew's Ear1925.34NA6.723001.2NA1685161331087.91111
Dried Shiitake MushroomsMushrooms, shiitake, dried115.23NA1.741341.2NA298155546.7137.769.63
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach12001.93NA16.580013NA550255022.526757.752370
Fireweed LeavesRaw Fireweed Leaves12500.93NA745419.5NA31514392.62997.75206
Dried PepeaoPepeao, dried1145.1NA6.21471.16NA11771345.670.57.5711.2
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried15.41.25NA4.081461.7NA854250848.538.57.4675
Frozen AsparagusFrozen Asparagus, Unprepared3131.7NA9.131752.54NA800316321.31007.381148
Fiddlehead FernsRaw Fiddlehead Ferns2822.82NA11.63004.5NA8913265NA8.827.32782
Maitake MushroomsRaw Maitake Mushrooms9.682.44NA2.9970.57NA716197421.39.687.26875
Portabella MushroomsRaw Portabella Mushrooms413.9NA4.23NA0.94NA147349642541237.231266
UV Exposed White MushroomRaw White Mushroom Exposed to UV414.34NA6.81230.64NA11734336127687.11261
White MushroomsRaw White Mushrooms414.34NA6.81230.64NA11734336127687.11261
Oyster MushroomsRaw Oyster Mushrooms27.32.2NA121641.03NA1091381823.61647811
Potherb JuteRaw Potherb Jute18352.25NA425651.1NA73249327.9470.66.97774
SpinachRaw Spinach12911.7NA35.3103011.7NA63972781310306.91192
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus3001.75NA9.331672.33NA817286765506.831568
Yeast extract spreadYeast extract spread1090.4NA6.552920.42NA169340544.854816.866.3
Lemon Grass Raw Lemon Grass 1970.81NA24.818216NA30621912.12186.76214
Grilled Portabella MushroomsMushrooms, portabella, grilled314.02NA4.141340.69NA139745212271146.72938
Agar SeaweedRaw Agar Seaweed6230.7NA21.57734.3NA57.726088.081046.71054
Chanterelle MushroomsRaw Chanterelle Mushrooms1413.3NA32.51222.7NA534474420.684.46.66842
Canned Spinach with LiquidsCanned Spinach Solids and Liquids13111.83NA258847.8NA50536321911846.631472
Stir-Fried White MushroomsMushrooms, white, stir-fried463.36NA2.91270.54NA121245691601386.581051
Coriander LeavesRaw Coriander Leaves8742.93NA233395.56NA626679611.76006.521203
Cooked Broccoli RaabBroccoli raab, cooked14160.9NA15.23244.56NA984411615.66726.51097
Boiled Potherb JuteBoiled and Drained Potherb Jute17112.07NA25.55031NA58444597.3896.4707
Canned AsparagusCanned Asparagus Solids2531.5NA291582.7NA67927162745326.31484
Canned Straw MushroomsCanned Straw Mushrooms, Solids941.25NA13.465.60.92NA57273114336006.3843
Microwaved White MushroomsMushrooms, white, microwaved51.43.17NA2.831200.55NA108941831541466.26759
Green CauliflowerRaw Green Cauliflower3190.4NA7.061942.4NA60029035.82236.2869
Canned ButterburButterbur, canned34003.7NA632009.8NA40012009040069792
Canned SpinachCanned Spinach, Solids with Salt16572.35NA309917.8NA574451318.3420061197
Boiled OkraBoiled and Drained Okra10501.16NA3.84914NA43618415.45825.861262
Frozen SpinachUnprepared Frozen Spinach13341.5NA19.67767.3NA5073579627665.8933
Dried Agar SeaweedSeaweed, agar, dried6130.6NA217554.2NA5111037.251005.78.5
Swiss ChardRaw Swiss Chard8052.83NA28.412795.78NA726598414.233635.71463
ArugulaRaw Arugula19200.91NA17.55643.85NA62444283.63245.641101
ChivesRaw Chives9201.57NA164203.73NA58029609305.6907
Yellow TomatoesRaw Yellow Tomatoes2202.02NA9.82402.4NA720516084605.61906
Boiled Beet GreensBoiled and Drained Beet Greens12672.8NA217565.7NA456101001026785.56990
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared6460.44NA9.352083.4NA577244632.32775.541055
Chicory GreensRaw Chicory Greens13043.85NA11.73915.6NA61354783.95875.481200
Summer SquashRaw All Varieties Summer Squash2810.96NA6.563193.3NA71349133.7537.55.441775
Cooked Chinese BroccoliBroccoli, chinese, cooked13640.83NA7.642453.6NA559355917.7955.31276
Frozen OkraFrozen Okra, Unprepared8100.83NA5.74308.73NA42021106305.3908
OkraRaw Okra7450.99NA5.645187.16NA55527186.3663.65.27814
Enoki MushroomsRaw Enoki Mushrooms00.87NA9.321300.61NA85129111824.35.27716
RadishesRaw Radishes4690.941136.381881.3NA375436911.37315.251786

Minerals in Top 100 Vegetables with the highest Zinc content per 300 kcal

In the above table you can find and compare the amount of minerals in all vegetables , sorted by most amount of Zinc per 300 calories.

Top 5 vegetables with most amount of zinc per 300 calories are:

  1. Raw Morel Mushrooms
  2. Raw White Gourd-flowered
  3. Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
  4. Raw Brown Mushrooms, Italian, Or Crimini
  5. Raw Balsam-pear , Pods