Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 4800.52NA52201.32NA2603400440141906
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
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods1420.52NA62531.36NA56850373.1695121483
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots3002.05NA6752.83NA500133251010011.82398
Cooked Taro ShootsCooked Taro Shoots no Salt3002NA8.81712.8NA557737121.44311.62042
Canned Bamboo ShootsCanned Bamboo Shoots, Solids1261.8NA5.05632.48NA39512637.911110.31489
Boiled SpinachBoiled and Drained Spinach17742.2749346.6113512NA730607819.69139.91190
Boiled White MushroomsBoiled and Drained White Mushrooms64.35.4NA18.61291.23NA932381412821.49.32976
Canned MushroomsCanned Mushrooms, Solids1322.82NA9.51801.03NA792154849.251008.641093
Cooked AsparagusBoiled and Drained Asparagus3142.2529912.41912.1NA7363055831918.21263
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach12001.93NA16.580013NA550255022.526757.752370
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried15.41.25NA4.081461.7NA854250848.538.57.4675
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt5800.74NA20.42604.1NA3601840038407.21901
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt164.8NA2.36751.1NA15562713321.47.13447
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids3503.93NA10.82251.83NA80067515105072403
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus3001.75NA9.331672.33NA817286765506.831568
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV314.02NA4.141340.69NA139745212271146.72938
Grilled Portabella MushroomsMushrooms, portabella, grilled314.02NA4.141340.69NA139745212271146.72938
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans1711.74NA9.32002NA40014438.571436.71334
Canned Spinach with LiquidsCanned Spinach Solids and Liquids13111.83NA258847.8NA50536321911846.631472
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3601.04NA7.43803.46NA74052804606.61904
Stir-Fried White MushroomsMushrooms, white, stir-fried463.36NA2.91270.54NA121245691601386.581051
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
Canned ButterburButterbur, canned34003.7NA632009.8NA40012009040069792
Canned SpinachCanned Spinach, Solids with Salt16572.35NA309917.8NA574451318.3420061197
Cooked Green CauliflowerCauliflower, green, cooked, no salt added3000.38NA6.751782.27NA53426067.52165.9839
Boiled OkraBoiled and Drained Okra10501.16NA3.84914NA43618415.45825.861262
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash4051.55NA5.43603.2NA58528803155.851406
Boiled Beet GreensBoiled and Drained Beet Greens12672.8NA217565.7NA456101001026785.56990
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans781.53NA11.41981.75NA47413143.6545.4506
Cooked Chinese BroccoliBroccoli, chinese, cooked13640.83NA7.642453.6NA559355917.7955.31276
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans5250.65NA9.432573.46NA33213504.3965.14980
Cooked Frozen OkraBoiled and Drained Frozen Okra7660.79NA5.384148.73NA38319036.2315.07943
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1971.26NA0.962302.7NA51813611.4433.65.04161
Boiled Swiss ChardBoiled and Drained Swiss Chard8702.45NA3412905NA495823513.526854.951390
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids25291.78NA32.44295.94NA45030211559364.932029
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils41.61NA9.21041.5NA4548441.829.74.75204
Canned Onions with LiquidsCanned Onions Solids and Liquids7110.87NA2.05951.6NA44217534.7458584.581486
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash2811.56NA6.23562.4NA52526253.7518.84.51781
KimchiCabbage Kimchi6600.48NA50280NANA48030201099604.41886
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt3900.57NA13.51953NA28516356304.351400
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt3900.57NA13.51953NA2851635637654.351400
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach13501.42NA17.37246.33NA441266548.58564.32785
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage23250.48NA262753.6NA7259275108504.252389
Boiled Green PeasBoiled and Drained Green Peas960.62NA5.51391.88NA4189686.810.74.25278
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids1750.873085.41253.56NA30811501.6718674.25752
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens15721.55NA202694.9NA352231712.41554.24935
Cooked NopalesCooked Nopales no Salt32800.98NA109408.16NA3203900144004.21886
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash2400.88NA6.243243.16NA49230363.6724.11107
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans1731.6NA8.12091.8NA34517645.4563.64812
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids4801.4NA182606.7NA3801840428041894
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids4801.4NA182606.7NA3801960428041894
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt4801.4NA182606.7NA38019604518041894
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids1020.61NA5.77961.5NA3005667.36513.96486
Cooked Malabar SpinachMalabar spinach, cooked16171.45NA19.36263.33NA470333911.77173.91207
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote1631.38NA2.751502.1NA36321633.7512.53.881168
Boiled BroccoliBoiled and Drained Broccoli3430.5234.35.741801.66NA574251113.73513.86765
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage6860.62NA6.432143.28NA83648218.571933.862041
Steamed Soybeans SproutsSteamed Sprouted Soybeans2191.22NA4.852222.63NA50013152.22373.85294
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids2561.62NA211671.27NA20021444.44185673.78988
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans61.51.5NA8.14271.7NA39612192.3543.73292
Canned Turnip GreensCanned Turnip Greens no Salt18631.3NA243164.15NA3322226114583.631495
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin3000.83NA8.472294.06NA44134243.5335.33.531672
Cooked Napa CabbageCabbage, napa, cooked7252.4NA18.52005.08NA4752175102753.52408
Boiled Drumstick PodsBoiled and Drained Drumstick Pods1670.65NA3.753502NA40838085.833583.5737
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash3471.03NA5.842532.48NA45827953.1615.83.471488
Microwaved Green Snap BeansBeans, snap, green, microwaved5000.82NA7.552553NA4452936NA27.33.45819
Boiled PumpkinBoiled and Drained Pumpkin2251.37NA8.551351.34NA45034503153.451405
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt1800.432637.31804.1NA1501590114303.4913
Boiled ButterburBoiled and Drained Butterbur22132.2NA3.753005.85NA2631327533.81503.383626
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas9412.1NA158455.6NA573478612.3823.271245
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 52.30.42NA4.81141.8NA2778527.7311.43.23150
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli5460.46NA6.542143.5NA589192920.42573.2972
Boiled KohlrabiBoiled and Drained Kohlrabi2591.37NA4.141971.47NA46635178.282173.2934
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 3960.41NA3.461611.77NA15812937.7312.43.2233
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips10971.14NA152063.43NA27418519.431633.17780
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens15950.92NA17.72054.64NA37921959.473953.161481
Canned CarrotsCanned Carrots Solids3001.25NA7.68965.4NA28821484.85043.121115
Canned Green PeasCanned Green Peas Solids870.36NA4.13741.3NA2917527.48.73.1355
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans3940.88NA112142.5NA33425633.4325.73.1765
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli3540.36NA6.541392.4NA52515217.51183972
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum10352NA562705.33NA64585354.579531387
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids6832.17NA13.31832.67NA333243352281731521
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids6832.17NA13.31832.67NA333243352281731521
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids4741.511123.22052.4NA31626849.471043731461
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids1010.47NA5.279.40.94NA2964687.512042.9363
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage3750.65NA4.753001.9NA41323008.753002.881150
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves6141.9NA45.75435.07NA11296257131142.861322
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots7951.9NA182105.04NA495276013.52702.851394
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots2840.66NA4.3891.35NA25115574.864782.84732
Boiled PurslaneBoiled and Drained Purslane13001.9NA1311175.1NA6178133157332.831559
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas3400.52NA141621.6NA33512524.6292.83500
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved5550.6NA7.272643NA38221559.127.32.8818
Boiled LambsquartersBoiled and Drained Lambsquarters24191.85NA6.562164.92NA42227008.442722.8833
Minerals in Top 100 Cooked Vegetables with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Zinc per 300 calories.
Top 5 cooked vegetables with most amount of zinc per 300 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