Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed20.70.044NA0.7820.70.16NA38.83471.55440.16214
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
KohlrabiRaw Kohlrabi2671.43NA4.442111.54NA51138897.782220.331011
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed15.80.038NA1.06270.26NA52435NA47.40.34178
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared53.50.086641.116.30.35NA572212.82860.4259.6
Frozen Potato PuffsFrozen Potato Puffs, Unprepared220.13NA0.79270.19NA1084160.517210.44106
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids47.20.46NA2.6433.31.7NA69.45362.221080.44201
Jerusalem-artichokesRaw Jerusalem-artichokes57.50.58NA14700.25NA32117632.8816.40.49321
Sauteed Yellow OnionsOnions, yellow, sauteed48.80.041NA0.66220.25NA80.5324NA29.30.51195
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Cooked TaroCooked Taro no Salt380.42NA1.5263.40.95NA16110231.931.70.57135
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
Boiled LeeksBoiled and Drained Leeks2900.6NA10.61352.4NA1658424.84970.58879
LeeksRaw Leeks2900.59NA10.31382.37NA1728854.9980.59408
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack72.50.46NA2.9372.51.5NA16210292.31750.59251
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener11100.27NA4.2607.02NA305406135900.61385
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
Dried LeeksFreeze-dried Leeks3360.61NA7.11502.46NA32322435.3332.70.621.87
CassavaRaw Cassava300.19NA0.5139.40.72NA50.65081.326.30.64112
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids50.60.42NA2.7441.7NA916242.36980.64261
Cooked Tahitian TaroCooked Tahitian Taro no Salt10160.52NA10.63481.15NA45742485.453680.68590
Stewed TomatoesStewed Ripe Red Tomatoes990.36NA4.03570.73NA1449384.5617280.68306
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared1760.2NA3.472.40.77NA22812834.141240.72952
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
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions1710.2NA3.264.30.76NA20411574.31290.75988
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1070.37NA2.84711.05NA1269080.791070.79316
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers1330.73NA8.671171.6NA21712003.3366.70.831578
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1530.27NA4.6373.71.3NA11611163.710.50.89434
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.91409
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared1350.8NA9.31201.76NA25513653750.91409
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1050.55NA1.62632NA13211311.8240.9221
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd48.20.46NA1.931071.2NA16624271.071130.91452
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt2360.46NA52301.3NA24123413.7521.40.91444
Green TomatoesRaw Green Tomatoes1701.17NA6.651301.3NA36526615.21700.911213
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt1460.28NA4.4669.21.33NA10810233.8515.40.92675
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers1500.83NA9.751311.8NA24413503.75750.941776
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Sun-dried Chile PeppersSun-dried Hot Chile Peppers41.70.21NA5.681.50.76NA14717313.2484.30.946.62
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids45.20.4NA1.48780.99NA706744.526660.95329
Cooked Frozen OnionsBoiled and Drained Frozen Onions2890.26NA3.6485.70.43NA21.410824.385.70.96988
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1160.55NA1.6668.82.08NA14111411.8818.80.97234
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2290.46NA4.942291.3NA23823213.5326.50.97791
Acorn Winter SquashRaw Acorn Winter Squash2480.49NA5.252401.25NA27026033.7522.50.98658
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt3080.49NA4.52181.3NA20321303.75300.98659
Hubbard Winter SquashRaw Hubbard Winter Squash1050.48NA31431.34NA15824003.7552.50.98660
Butternut Winter SquashRaw Butternut Winter Squash3200.48NA4.672271.35NA22023473.3326.71576
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1000.47NA2.81301.26NA14021403501911
Boiled EggplantBoiled and Drained Eggplant51.40.51NA2.14940.97NA12910540.868.571.03769
Frozen Whole OnionsFrozen Whole Onions, Unprepared3090.43NA3.9485.71.07NA19712173.4385.71.03773
Microwaved PotatoesWhole Microwaved Potatoes31.40.95NA3.54770.83NA30012771.14231.03206
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt17.20.651701.07760.48NA15213071.0313.81.03265
Sweet PotatoRaw Sweet Potato1050.53NA2.1387.20.9NA16411762.11921.05270
Dishcloth GourdRaw Dishcloth Gourd3000.53NA5.42101.38NA48020853451.051408
SaffronSaffron Spices1070.32NA10.725527.5NA24416685.41431.0511.5
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1270.54NA2.3901.66NA18015830.671201.07253
Boiled ParsnipsBoiled and Drained Parsnips1560.58NA2.451231.24NA29215517.242.31.1339
Russet PotatoesRaw Whole Russet Potatoes49.40.39NA3.2787.30.6NA20915841.5191.1298
Baked Russet PotatoesBaked Whole Russet Potatoes570.341433.38950.72NA22417371.5844.21.1235
Baked White PotatoesBaked Whole White Potatoes32.60.41NA2.1880.62NA24517741.63231.14246
White PepperWhite Pepper Spices2690.92NA14.5914.36NA178743.145.071.1511.6
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes32.30.36NA3.8850.80.85NA12013250.92921.15382
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
Baked PotatoesWhole Baked Potatoes48.40.38NA3.5900.71NA22617261.332.31.16242
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
PotatoesRaw Whole Potatoes46.80.43NA3.1689.60.6NA22216561.5623.41.17309
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt29.30.47NA1.5736.61.04NA14618113.3441.17282
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.18121
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Boiled Yambean Boiled and Drained Yambean 870.36NA4.5870.45NA12610665.5331.61.2711
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids50.80.54NA1.969.21NA78.55314.66881.2378
Boiled RutabagasBoiled and Drained Rutabagas1800.29NA1.81000.97NA41021607501.2915
Hawaii Mountain YamRaw Hawaii Mountain Yam1160.49NA1.9753.71.1NA15218723.1358.21.2365
Dried Pasilla PeppersPeppers, pasilla, dried84.30.37NA8.551131.37NA23219322.877.41.213
Sweet OnionsRaw Sweet Onions1880.53NA2.4484.40.71NA25311164.7751.2855
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Canned Hot Pickled PeppersPeppers, hot pickled, canned8320.61NA4.36820.71NA17715415.45195001.231230
Ground NutmegGround Nutmeg Spices1050.59NA1.741051.66NA1222000.919.141.233.56
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
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
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans960.16NA51000.91NA18511962.61541.28107
Canned Green Chili PeppersPeppers, chili, green, canned514NANA1957NANA15716144.356711.31332
Boiled Green Sweet PeppersBoiled and Drained Green Sweet Peppers960.7NA4.931071.23NA19317793.221.41.3984
Boiled Red Sweet PeppersBoiled and Drained Red Sweet Peppers960.7NA4.931071.23NA19317793.221.41.3984
Boiled Burdock RootBoiled and Drained Burdock Root1670.3NA2.631330.92NA31712273.0713.61.3258
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids9.380.15NA1.0351.60.26NA192544NA7641.3388
Boiled SalsifyBoiled and Drained Salsify2070.31NA2.4379.40.93NA24712492.6570.61.32357
Canned Carrot JuiceCarrot juice, canned1800.35NA3.451050.98NA31521904.54951.35667
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1020.17NA5.31060.96NA20613342.651621.3698
Burdock RootRaw Burdock Root1710.32NA3.331580.97NA21312832.9211.38334
Minerals in Top 100 Whole Vegetables, Spices & Nuts with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in whole vegetables, spices & nuts , sorted by least amount of Zinc per 300 calories.
Top 5 whole vegetables, spices & nuts with least amount of zinc per 300 calories are:
- Sauteed Green Sweet Peppers
- Dried Beechnuts
- Dried European Chestnuts
- Raw Kohlrabi
- Sauteed Red Sweet Peppers