Morel MushroomsRaw Morel Mushrooms69410NA1963069.47NA3129662935.533932.71445
White Gourd-flowered Raw White Gourd-flowered 9290.93NA7.143932.36NA46453577.1471.4253412
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV40911.4NA9.12053.23NA272710182591136252094
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini40911.4NA9.12053.23NA272710182591136252094
Balsam-pear , PodsRaw Balsam-pear , Pods5591NA12.65002.6NA91287065.914723.52766
WaxgourdRaw Waxgourd7310.88NA15.43852.23NA7312317.7426923.53696
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 8000.87NA8.333672.2NA43356676.6766.723.33177
EndiveRaw Endive15292.9NA24.444112.4NA82492355.964723.22759
Taro ShootsRaw Taro Shoots5454NA27.33645.55NA1273150914145.5234355
Boiled EscaroleBoiled and Drained Escarole without Salt15332.92232443313NA73381676.67633233143
Boiled WaxgourdBoiled and Drained Waxgourd6430.79NA13.63572NA6071797.143821213431
Canned Hearts Of PalmHearts of palm, canned10362.38NA5667925NA1161316112.5760720.51611
Bamboo ShootsRaw Bamboo Shoots2413.5NA9.2655.64.85NA10939870157420.41685
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods2370.87NA104212.26NA94783955.2615820.32472
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds6963.4NA215874.1NA1522171713130202018
Irishmoss SeaweedRaw Irishmoss Seaweed7351.52NA9114693.78NA16026437.1468420830
Baby Zucchini SquashRaw Baby Zucchini Squash5002.3NA197864.67NA2214109297.1471.419.82208
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots5003.4NA101254.7NA8332220816.716719.63997
Fruit ChayoteRaw Fruit Chayote4473.24NA8.953164.97NA47432895.2652.619.52480
Cooked Taro ShootsCooked Taro Shoots no Salt5003.36NA14.62864.64NA9291228635.771.419.33404
Dried Chervil SpicesSpices, chervil, dried28400.93NA67.42744.43NA949100006217518.615
BasilFresh Basil38488.37NA69139125NA121764136.528717.62001
Broccoli RaabRaw Broccoli Raab24550.95NA48.65008.98NA1659445522.775017.52103
EpazoteRaw Epazote42972.97NA29.4189148.4NA1344989114672171394
Canned Bamboo ShootsCanned Bamboo Shoots, Solids2113NA8.421054.13NA658210513184172482
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.51983
Hearts Of PalmRaw Hearts Of Palm78.32.8NA7.3543.5NANA60978523.046116.2302
Boiled White MushroomsBoiled and Drained White Mushrooms1079NA312142.05NA1554635721335.715.51626
Dried Basil SpicesSpices, basil, dried48074.5NA193152621NA58856446.4416315.222.2
Shiitake MushroomsRaw Shiitake Mushrooms29.42.1NA6.032943.4NA1647447184132151320
Laver SeaweedRaw Laver Seaweed10003.77NA25.728.614NA829508610686151215
ParsleyFresh Parsley19172.07NA866942.22NA80676941.4778151218
Chrysanthemum LeavesRaw Chrysanthemum Leaves24382.85NA4866719.6NA1125118136.25245814.81904
Garland ChrysanthemumRaw Garland Chrysanthemum24382.85NA47.766719.6NA112511813NA245814.81904
Canned MushroomsCanned Mushrooms, Solids2204.7NA163001.72NA1320258082850014.41822
Kelp SeaweedRaw Kelp Seaweed19531.5NA3314072.33NA48810358.14270914.3949
CornsaladRaw Cornsalad9053.2NA523108.55NA12621092921.495142210
Cooked AsparagusBoiled and Drained Asparagus5233.7549820.73183.5NA1227509113931813.62105
New Zealand SpinachRaw New Zealand Spinach20713.32NA28.6139323NA1000464325464313.63357
AsparagusRaw Asparagus6004.73NA53.53503.95NA1300505057.55013.52331
RadicchioRaw Radicchio4137.4NA12.42833NA870656519.647813.52025
Jew's EarRaw Jew's Ear3208.9NA115002.02NA280860222180131852
Dried Shiitake MushroomsMushrooms, shiitake, dried18.68.72NA2.92232NA497259178221316
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach20003.2NA27.5133322NA917425037.54458133950
Fireweed LeavesRaw Fireweed Leaves20831.55NA11.775732.5NA52423984.3716513344
Dried PepeaoPepeao, dried1908.5NA10.32451.93NA19511887611712.618.7
SpearmintFresh Spearmint22612.73NA13571612.7NA6825205NA34112.4972
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried25.62.1NA6.82442.86NA1423417980.86412.31125
Frozen AsparagusFrozen Asparagus, Unprepared5212.85NA15.22924.23NA1333527135.416712.31913
Fiddlehead FernsRaw Fiddlehead Ferns4714.7NA19.35007.5NA14855441NA14.712.21304
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295
Maitake MushroomsRaw Maitake Mushrooms164.06NA4.841610.95NA1194329035.516121458
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV686.5NA7.052271.57NA24558273423205122110
Portabella MushroomsRaw Portabella Mushrooms686.5NA7.05NA1.57NA24558273423205122110
CardamomCardamom Spices6160.62NA22.536845NA2861799NA291213.3
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt9671.23NA344336.83NA600306706400123169
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt26.88NA3.931251.82NA259104522135.712745
UV Exposed White MushroomRaw White Mushroom Exposed to UV687.23NA11.42051.07NA19557227211114122101
White MushroomsRaw White Mushrooms687.23NA11.42051.07NA19557227211114122101
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids5836.54NA183753.04NA1333112525175011.74004
Oyster MushroomsRaw Oyster Mushrooms45.53.7NA202731.7NA1818636439.427311.71351
Potherb JuteRaw Potherb Jute30593.75NA709411.8NA1221822113.211811.61290
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
SpinachRaw Spinach21522.83NA59171719.5NA10651213021.7171711.51987
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus5002.9NA15.62783.9NA1361477810883.311.42614
Lemon Grass Raw Lemon Grass 3281.34NA41.330326.4NA51036523.5430.311.3356
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV51.76.7NA6.92241.16NA2328753437819011.21563
Grilled Portabella MushroomsMushrooms, portabella, grilled51.76.7NA6.92241.16NA2328753437819011.21563
Dried Thyme SpicesSpices, thyme, dried34241.56NA22439914.3NA36414758.331001114
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans2862.9NA15.53333.33NA667240514.3238112224
Agar SeaweedRaw Agar Seaweed10381.17NA35.812887.17NA96434613.5173111756
Chanterelle MushroomsRaw Chanterelle Mushrooms2345.5NA54.22034.47NA891790634.4141111404
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21843.05NA41.6147413NA842605331.61974112453
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin6001.73NA12.36335.77NA123388006.67100113174
Stir-Fried White MushroomsMushrooms, white, stir-fried775.6NA4.82120.9NA20197615267231111752
Coriander LeavesRaw Coriander Leaves14574.9NA38.55659.26NA10431132619.61000112005
Cooked Broccoli RaabBroccoli raab, cooked23601.5NA25.45407.6NA16406860261120111828
Boiled Potherb JuteBoiled and Drained Potherb Jute28513.45NA42.48381.66NA97374321214910.71178
Dill WeedFresh Dill Weed24191.7NA76.664014.7NA7678581NA70910.6999
Canned AsparagusCanned Asparagus Solids4212.53NA482634.47NA1132452644.7755310.52473
Canned Straw MushroomsCanned Straw Mushrooms, Solids1562.08NA22.31091.53NA9531219238600010.51404
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared3533.24NA10.727914NA8531897NA010.41308
Microwaved White MushroomsMushrooms, white, microwaved85.75.3NA4.72000.91NA1814697125724310.41265
Green CauliflowerRaw Green Cauliflower5320.66NA11.83234NA100048399.6837110.31448
Canned ButterburButterbur, canned56676.17NA10533316.3NA66720001506671016320
Canned SpinachCanned Spinach, Solids with Salt27613.9NA50165213NA957752230.47000101995
Cooked Green CauliflowerCauliflower, green, cooked, no salt added5000.63NA11.32973.8NA891434412.53599.841398
Boiled OkraBoiled and Drained Okra17501.93NA6.368186.7NA72730689.11369.772104
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash6752.58NA96005.33NA97548005259.752343
Frozen SpinachUnprepared Frozen Spinach22242.5NA32.6129312NA845596610312769.661555
Dried Agar SeaweedSeaweed, agar, dried10211NA3512587.03NA851838121679.4814
Swiss ChardRaw Swiss Chard13424.7NA47.421329.63NA1211997423.756059.472438
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin4711.56NA115295.2NA111876765.92359.42788
ArugulaRaw Arugula32001.52NA299406.4NA1040738065409.41834
ChivesRaw Chives15332.6NA26.77006.2NA967493315509.331511
Yellow TomatoesRaw Yellow Tomatoes3673.37NA16.34004NA1200860013.37679.333176
Dried Parsley SpicesSpices, parsley, dried19521.34NA37.768516.8NA7474594247749.310
Boiled Beet GreensBoiled and Drained Beet Greens21114.65NA3512599.5NA7591683316.744639.261651
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared4502.13NA125754.05NA875522551259.252342
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared10770.73NA15.63465.65NA9624077544629.231759
Minerals in Top 100 Whole Vegan Food with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of minerals in whole vegan food , sorted by most amount of Zinc per 500 calories.
Top 5 whole vegan food with most amount of zinc per 500 calories are:
- Raw Morel Mushrooms
- Raw White Gourd-flowered
- Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
- Raw Brown Mushrooms, Italian, Or Crimini
- Raw Balsam-pear , Pods