Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed6.90.015NA0.266.90.053NA131160.5214.70.05271.3
Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
KohlrabiRaw Kohlrabi890.48NA1.570.40.51NA17012962.6740.11337
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed5.260.013NA0.359.020.086NA17.3145NA15.80.1159.4
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared180.02921.30.365.430.12NA1973.60.93950.1420
Frozen Potato PuffsFrozen Potato Puffs, Unprepared7.30.042NA0.2690.062NA361390.172400.1535.3
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids15.70.15NA0.88110.57NA231790.74360.1567
Jerusalem-artichokesRaw Jerusalem-artichokes190.19NA4.6623.30.082NA1075880.965.480.16107
Sauteed Yellow OnionsOnions, yellow, sauteed16.30.014NA0.227.30.083NA27108NA9.760.1765
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.22
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Cooked TaroCooked Taro no Salt12.70.14NA0.51210.32NA53.53410.6310.60.1945
Boiled European ChestnutsBoiled and Steamed European Chestnuts350.36NA1.3241.20.65NA75.6546NA20.60.1952
Boiled LeeksBoiled and Drained Leeks970.2NA3.55450.8NA552811.632.30.19293
LeeksRaw Leeks970.2NA3.44460.79NA57.42951.6432.80.2136
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack240.15NA0.98240.5NA543430.7758.20.283.5
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener3700.09NA1.4202.34NA10180245300.2462
YamRaw Yam14.40.15NA0.4617.80.34NA46.66920.597.630.259
Tahitian TaroRaw Tahitian Taro2930.16NA2.951070.36NA10213771.61140.2200
TaroRaw Taro38.40.15NA0.4929.50.34NA755280.639.820.2163
Dried LeeksFreeze-dried Leeks1120.2NA2.37500.82NA1087481.78110.210.62
CassavaRaw Cassava100.063NA0.17130.24NA171690.448.750.2137.3
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids170.14NA0.914.60.57NA30.32080.7932.60.2187
Cooked Tahitian TaroCooked Tahitian Taro no Salt3390.17NA3.551160.38NA15214161.81230.23197
Stewed TomatoesStewed Ripe Red Tomatoes330.12NA1.34190.24NA483131.55760.23102
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared58.60.066NA1.14240.26NA764281.3841.40.24317
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions570.068NA1.0721.40.25NA683861.43430.25329
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin35.50.12NA0.9523.70.35NA423030.2635.50.26105
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers44.40.24NA2.9390.54NA72.24001.122.20.28526
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared510.089NA1.5424.60.44NA38.63721.233.50.3145
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared450.27NA3.1400.59NA854551250.3470
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared450.27NA3.1400.59NA854551250.3470
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt350.18NA0.54210.67NA443770.680.373.7
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd160.15NA0.6435.70.4NA55.48090.3637.50.3151
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt78.60.15NA1.6676.80.43NA80.47801.257.140.3148
Green TomatoesRaw Green Tomatoes56.50.39NA2.243.50.43NA1228871.7456.50.3404
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt48.70.092NA1.5230.44NA363411.35.130.31225
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers500.28NA3.2543.80.61NA81.34501.25250.31592
Lotus SeedsRaw Lotus Seeds49.40.11NA1.07630.7NA189412NA1.120.3186.5
Sun-dried Chile PeppersSun-dried Hot Chile Peppers140.07NA1.86270.25NA495771.1280.312.2
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids150.13NA0.49260.33NA23.32251.52220.32110
Cooked Frozen OnionsBoiled and Drained Frozen Onions960.086NA1.228.60.14NA7.143611.4328.60.32329
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared38.50.18NA0.55230.69NA473800.636.250.3278
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash76.50.15NA1.6576.50.43NA79.47741.188.820.32264
Acorn Winter SquashRaw Acorn Winter Squash82.50.16NA1.75800.42NA908681.257.50.33219
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt1030.16NA1.572.50.43NA67.57101.25100.33220
Hubbard Winter SquashRaw Hubbard Winter Squash350.16NA147.50.45NA52.58001.2517.50.33220
Butternut Winter SquashRaw Butternut Winter Squash1070.16NA1.5675.60.45NA73.37821.18.90.33192
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash33.30.16NA0.9343.30.42NA46.7713116.70.33304
Boiled EggplantBoiled and Drained Eggplant170.17NA0.7131.40.32NA433510.292.860.34256
Frozen Whole OnionsFrozen Whole Onions, Unprepared1030.14NA1.328.60.36NA65.74061.1428.60.34258
Microwaved PotatoesWhole Microwaved Potatoes10.50.32NA1.225.70.28NA1004260.387.60.3468.6
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5.750.2256.80.3625.30.16NA50.64360.344.60.3488.5
Sweet PotatoRaw Sweet Potato350.18NA0.71290.3NA54.73920.7640.3590
Dishcloth GourdRaw Dishcloth Gourd1000.18NA1.8700.46NA1606951150.35469
SaffronSaffron Spices360.11NA3.6859.16NA81.35561.847.70.353.84
Baked Sweet PotatoSweet Potato Baked in skin, flesh only42.20.18NA0.77300.55NA605280.22400.3684.2
Boiled ParsnipsBoiled and Drained Parsnips520.19NA0.82410.41NA975172.4140.37113
Russet PotatoesRaw Whole Russet Potatoes16.50.13NA1.1290.2NA69.65280.516.330.3799
Baked Russet PotatoesBaked Whole Russet Potatoes190.1147.61.1331.60.24NA74.75790.5314.70.3778.4
Baked White PotatoesBaked Whole White Potatoes110.14NA0.729.30.21NA81.55910.547.60.3882
White PepperWhite Pepper Spices89.50.31NA4.8330.41.45NA59.524.71.051.70.383.86
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes10.80.12NA1.3170.28NA404420.3130.80.38127
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts190.27NA0.6826.80.86NA481170.6300.390.39
Baked PotatoesWhole Baked Potatoes160.13NA1.16300.24NA75.35750.4310.80.3980.5
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.45
PotatoesRaw Whole Potatoes15.60.14NA1.05300.2NA745520.527.80.39103
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt9.760.16NA0.52120.35NA48.86041.114.60.3994
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts7.840.16NA0.63380.72NA43200NA1.30.3940.2
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Boiled Yambean Boiled and Drained Yambean 290.12NA1.5290.15NA423551.8410.50.39237
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids170.18NA0.63230.34NA261771.542290.4126
Boiled RutabagasBoiled and Drained Rutabagas600.097NA0.633.30.32NA1377202.3316.70.4305
Hawaii Mountain YamRaw Hawaii Mountain Yam390.16NA0.66180.36NA50.76241.0419.40.4122
Dried Pasilla PeppersPeppers, pasilla, dried280.12NA2.8537.70.46NA77.46440.9325.80.414.3
Sweet OnionsRaw Sweet Onions62.50.18NA0.81280.24NA84.43721.56250.41285
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.32
Canned Hot Pickled PeppersPeppers, hot pickled, canned2770.2NA1.4527.30.24NA595141.865000.41410
Ground NutmegGround Nutmeg Spices350.2NA0.58350.55NA40.666.70.33.050.411.2
Dried PilinutsNuts, pilinuts, dried200.13NA0.49420.32NA8070.5NA0.420.410.39
White PotatoesRaw Whole White Potatoes130.17NA0.7530.40.21NA905900.43230.42118
Yambean Raw Yambean 31.60.13NA1.5831.60.16NA47.43951.8410.50.42237
Ginger RootRaw Ginger Root200.28NA0.7553.80.29NA42.55190.8816.30.4399
OnionsRaw Onions57.50.0982.750.53250.32NA72.53651.25100.43223
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans320.054NA1.6733.30.3NA61.73990.8651.20.4336
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids310.18NA0.7117.40.58NA58792.251540.4348.5
Canned Green Chili PeppersPeppers, chili, green, canned171NANA6.3319NANA52.45381.4318900.43444
Boiled Green Sweet PeppersBoiled and Drained Green Sweet Peppers320.23NA1.6435.70.41NA64.35931.077.140.43328
Boiled Red Sweet PeppersBoiled and Drained Red Sweet Peppers320.23NA1.6435.70.41NA64.35931.077.140.43328
Boiled Burdock RootBoiled and Drained Burdock Root55.70.1NA0.8844.30.31NA1064091.024.550.4386
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids3.130.048NA0.34170.088NA64181NA2550.44129
Boiled SalsifyBoiled and Drained Salsify690.1NA0.8126.50.31NA82.44160.8823.50.44119
Canned Carrot JuiceCarrot juice, canned600.12NA1.15350.33NA1057301.51650.45222
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans340.058NA1.7635.30.32NA694450.88540.4533
Minerals in Top 100 Whole Vegetables, Spices, Legumes & Nuts with the lowest Zinc content per 100 kcal
In the above table you can find and compare the amount of minerals in whole vegetables, spices, legumes & nuts , sorted by least amount of Zinc per 100 calories.
Top 5 whole vegetables, spices, legumes & nuts with least amount of zinc per 100 calories are:
- Sauteed Green Sweet Peppers
- Dried Beechnuts
- Dried European Chestnuts
- Raw Kohlrabi
- Sauteed Red Sweet Peppers