Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 8000.87NA8.333672.2NA43356676.6766.723.33177
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
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods2370.87NA104212.26NA94783955.2615820.32472
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots5003.4NA101254.7NA8332220816.716719.63997
Cooked Taro ShootsCooked Taro Shoots no Salt5003.36NA14.62864.64NA9291228635.771.419.33404
Canned Bamboo ShootsCanned Bamboo Shoots, Solids2113NA8.421054.13NA658210513184172482
Boiled SpinachBoiled and Drained Spinach29573.882277.6189120.3NA12171013032.6152216.51983
Boiled White MushroomsBoiled and Drained White Mushrooms1079NA312142.05NA1554635721335.715.51626
Canned MushroomsCanned Mushrooms, Solids2204.7NA163001.72NA1320258082850014.41822
Cooked AsparagusBoiled and Drained Asparagus5233.7549820.73183.5NA1227509113931813.62105
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach20003.2NA27.5133322NA917425037.54458133950
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried25.62.1NA6.82442.86NA1423417980.86412.31125
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
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids5836.54NA183753.04NA1333112525175011.74004
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus5002.9NA15.62783.9NA1361477810883.311.42614
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
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans2862.9NA15.53333.33NA667240514.3238112224
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
Cooked Broccoli RaabBroccoli raab, cooked23601.5NA25.45407.6NA16406860261120111828
Boiled Potherb JuteBoiled and Drained Potherb Jute28513.45NA42.48381.66NA97374321214910.71178
Canned AsparagusCanned Asparagus Solids4212.53NA482634.47NA1132452644.7755310.52473
Canned Straw MushroomsCanned Straw Mushrooms, Solids1562.08NA22.31091.53NA9531219238600010.51404
Microwaved White MushroomsMushrooms, white, microwaved85.75.3NA4.72000.91NA1814697125724310.41265
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
Boiled Beet GreensBoiled and Drained Beet Greens21114.65NA3512599.5NA7591683316.744639.261651
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans1302.55NA193302.92NA79021906909843
Cooked Chinese BroccoliBroccoli, chinese, cooked22731.4NA12.74096NA932593229.51598.862126
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans8751.1NA15.74295.77NA55422507.141618.571633
Cooked Frozen OkraBoiled and Drained Frozen Okra12761.3NA8.9769014.6NA638317210.351.78.451571
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3282.1NA1.63844.53NA86422682.4568.4269
Boiled Swiss ChardBoiled and Drained Swiss Chard14504.08NA56.521508.35NA8251372522.544758.252316
Canned Turnip Greens with LiquidsCanned Turnip Greens Solids and Liquids42142.96NA547149.9NA75050362598938.23382
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils69.31.67NA15.31732.5NA75714062.9749.57.92340
Canned Onions with LiquidsCanned Onions Solids and Liquids11841.45NA3.421582.7NA73729217.997637.632476
Boiled Scallop Summer SquashBoiled and Drained Scallop Summer Squash4692.6NA10.35944NA87543756.2531.37.52969
KimchiCabbage Kimchi11000.8NA83.3467NANA800503316.7166007.333143
Canned Yellow Snap BeansDrained Canned Yellow Snap Beans without salt6500.95NA22.53255NA475272510507.252333
Canned Yellow Snap BeansCanned Yellow Snap Beans, Solids with Salt6500.95NA22.53255NA47527251062757.252333
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach22502.37NA29120610.5NA73544418114267.21308
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage38750.79NA43.34586NA12081545816.714177.13981
Boiled Green PeasBoiled and Drained Green Peas1611.03NA9.172323.13NA696161311.3187.1464
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids2921.445149.032085.93NA51419172.7831117.11253
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens26212.6NA33.44488.2NA586386220.72597.071559
Cooked NopalesCooked Nopales no Salt54671.63NA16.7156713.6NA533650023.366773144
Cooked Frozen Crookneck And Straightneck Summer SquashBoiled and Drained Frozen Crookneck And Straightneck Summer Squash4001.46NA10.45405.26NA820506061206.81845
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans2882.64NA13.53483NA57629399.11066.671353
Canned Green Snap Beans with LiquidsCanned Green Snap Beans Solids and Liquids8002.33NA3043311NA63330676.674676.673156
Canned Yellow Snap Beans with LiquidsCanned Yellow Snap Beans Solids and Liquids8002.33NA3043311NA63332676.674676.673156
Canned Yellow Snap Beans with Liquids and SaltCanned Yellow Snap Beans Solids and Liquids with Salt8002.33NA3043311NA63332676.6786336.673156
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids1701NA9.621602.5NA50094312.3856.6811
Cooked Malabar SpinachMalabar spinach, cooked26962.4NA3210435.54NA783556519.611966.522011
Boiled Fruit ChayoteBoiled and Drained Fruit Chayote2712.3NA4.62503.52NA60436046.25216.461946
Boiled BroccoliBoiled and Drained Broccoli5710.87579.573002.77NA9574186235866.431275
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage11431.04NA10.73575.46NA1393803614.33216.433401
Steamed Soybeans SproutsSteamed Sprouted Soybeans3642.04NA8.13704.4NA83321913.761.76.4490
Canned Jalapeno Peppers with LiquidsCanned Jalapeno Peppers Solids and Liquids4262.7NA352782.1NA33335747.4309446.31646
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1032.5NA13.57122.86NA66020323.8589.76.2487
Canned Turnip GreensCanned Turnip Greens no Salt31052.2NA39.75266.92NA553371118.47636.052492
Cooked Frozen Summer Squash, Zucchini, Includes SkinBoiled and Drained Frozen Summer Squash, Zucchini, Includes Skin5001.4NA143826.76NA73557065.9595.92786
Cooked Napa CabbageCabbage, napa, cooked12084NA313338.46NA792362516.74585.834014
Boiled Drumstick PodsBoiled and Drained Drumstick Pods2781.1NA6.255833.35NA68163479.725975.831228
Boiled Crookneck And Straightneck Summer SquashBoiled and Drained Crookneck And Straightneck Summer Squash5791.7NA9.744214.13NA76346585.2626.35.82480
Microwaved Green Snap BeansBeans, snap, green, microwaved8331.36NA12.64245.03NA7424894NA45.55.761364
Boiled PumpkinBoiled and Drained Pumpkin3752.28NA14.32252.23NA75057505255.752342
Canned Beets with Liquids and SaltCanned Beets Solids and Liquids with Salt3000.72438123006.85NA25026501.6723835.671522
Boiled ButterburBoiled and Drained Butterbur36883.7NA6.255009.75NA4382212556.32505.636044
Boiled Leafy Tips CowpeasBoiled and Drained Leafy Tips Cowpeas15683.5NA24.814099.36NA955797720.51365.452075
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 870.7NA8.031893NA462142013195.38250
Boiled Spears Frozen BroccoliBoiled and Drained Spears Frozen Broccoli9110.77NA113575.8NA9823214344295.361620
Boiled KohlrabiBoiled and Drained Kohlrabi4312.28NA6.93282.45NA776586213.83625.341557
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 6600.69NA5.772682.95NA26321551320.65.3389
Cooked Frozen Turnip Greens And TurnipsBoiled and Drained Frozen Turnip Greens And Turnips18291.9NA253435.7NA457308615.72715.31301
Cooked Frozen Mustard GreensBoiled and Drained Frozen Mustard Greens26581.53NA29.53427.74NA632365815.86585.262468
Canned CarrotsCanned Carrots Solids5002.08NA131609NA480358088405.21859
Canned Green PeasCanned Green Peas Solids1450.59NA6.91232.2NA486125412.314.55.14592
Boiled Yellow Snap BeansBoiled and Drained Yellow Snap Beans6571.47NA18.33574.2NA55742715.7435.141275
Cooked Chopped Frozen BroccoliBoiled Chopped Frozen Broccoli5890.61NA112324NA875253612.519651620
Boiled Garland ChrysanthemumBoiled and Drained Garland Chrysanthemum17253.33NA944508.88NA1075142257.5132552312
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids11393.6NA22.23064.44NA55640568.333802852535
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids11393.6NA22.23064.44NA55640568.333802852535
Canned Sauerkraut with LiquidsCanned Sauerkraut Solids and Liquids7892.5318438.73423.97NA526447415.81739552435
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids1690.78NA8.681321.57NA49377912.520074.85605
Boiled Savoy CabbageBoiled and Drained Savoy Cabbage6251.1NA7.95003.17NA688383314.65004.81917
Boiled Pumpkin LeavesBoiled and Drained Pumpkin Leaves10243.17NA769058.45NA18811042921.41904.762203
Boiled Pokeberry ShootsBoiled and Drained Pokeberry Shoots13253.15NA303508.4NA825460022.54504.752323
Cooked Frozen CarrotsBoiled and Drained Frozen Carrots4731.1NA7.161492.26NA41925958.17974.731221
Boiled PurslaneBoiled and Drained Purslane21673.17NA21.418618.53NA1028135562512224.722598
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas5670.87NA232692.7NA55820877.7484.7833
Microwaved All Styles Frozen Green Snap BeansBeans, snap, green, frozen, all styles, microwaved9241NA124395NA63635911545.54.71363
Boiled LambsquartersBoiled and Drained Lambsquarters40313.08NA113598.2NA7034500144534.71389
Minerals in Top 100 Cooked Vegetables with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of minerals in cooked vegetables , sorted by most amount of Zinc per 500 calories.
Top 5 cooked vegetables with most amount of zinc per 500 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