KohlrabiRaw Kohlrabi1070.40.0520.10.079024.610.3NANANA14.36.750.12
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener79.40.40.150.020.12019000010.31.30.16
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers71.40.710.110.0360.36015.5NANANANA3.573.770.2
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers63.50.710.110.0360.3601311.4NANANA3.183.770.2
Canned ButterburButterbur, canned120.52NANANA01.5NANANANANA0.440.24
Boiled LeeksBoiled and Drained Leeks1230.790.110.260.18030.28.37NANANA3.973.20.24
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared79.40.830.120.040.4017.7NANANANA6.354.30.24
Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed460476.33.0620.4016.78.64.34.3307.143.10.24
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared79.40.830.120.040.4017.713NANANA6.354.30.24
Dishcloth GourdRaw Dishcloth Gourd79.40.790.064NA0.35017.38NANANA4.374.760.28
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions1110.40.0640.0080.1402611.5NANANA7.143.060.28
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared1150.40.0670.0080.15027NANANANA7.143.140.28
Green TomatoesRaw Green Tomatoes910.790.110.0120.31020.216NANANA4.374.760.28
Boiled ButterburBoiled and Drained Butterbur31.80.079NANANA08.57NANANANANA0.910.36
Cooked Frozen OnionsBoiled and Drained Frozen Onions1110.20.0360.0040.075026.611.5NANANA5.562.80.36
Canned Green Chili PeppersPeppers, chili, green, canned83.31.070.110.0240.58018.3NANANANA6.752.860.36
Canned Hot Pickled PeppersPeppers, hot pickled, canned87.31.60.240.120.450186.353.72.66010.33.180.36
Tahitian TaroRaw Tahitian Taro1753.850.780.481.1027.4NANANANANA110.36
Boiled Pumpkin FlowersBoiled and Drained Pumpkin Flowers59.50.320.160.0080.0080139.53NANANA3.574.330.4
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash1191.470.30.380.23025.611.6NANANA11.55.870.4
Cooked Tahitian TaroCooked Tahitian Taro no Salt1752.70.550.340.78027NANANANANA16.50.4
Boiled Mustard SpinachBoiled and Drained Mustard Spinach63.50.79NANANA011NANANANA7.946.750.44
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash1350.320.0670.0870.052035NANANANA10.32.660.44
WatercressRaw Watercress43.70.40.110.0910.04805.10.79NANANA29.130.44
Boiled EggplantBoiled and Drained Eggplant1390.910.170.060.31034.612.7NANANA9.923.30.48
Jerusalem-artichokesRaw Jerusalem-artichokes2900.04000.004069.238NANANA6.357.940.48
LeeksRaw Leeks2421.20.160.390.2705615.5NANANA7.145.950.48
Frozen Whole OnionsFrozen Whole Onions, Unprepared1390.240.0440.0040.095033.515NANANA6.753.530.48
Boiled Green Sweet PeppersBoiled and Drained Green Sweet Peppers1110.790.120.040.38026.612.75.956.150.64.763.650.48
Boiled Red Sweet PeppersBoiled and Drained Red Sweet Peppers1110.790.120.040.38026.617.4NANANA4.763.650.48
Boiled RutabagasBoiled and Drained Rutabagas1190.710.120.230.1502715.76.18.181.47.143.70.48
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt1550.280.0560.0710.044040NANANANANA4.90.48
Tomatoes in JuiceCanned Red Ripe Tomatoes in Tomato Juice63.50.990.130.0160.38013.8105.24.9207.543.140.48
Boiled TurnipsBoiled and Drained Turnips87.30.320.0320.130.03602012NANANA7.942.80.48
Canned Vegetable Juice CocktailVegetable juice cocktail, canned87.31.230.350.0480.25015.411.35.565.440.2823.70.48
Canned Low Sodium Vegetable Juice CocktailVegetable juice cocktail, low sodium, canned75.41.270.350.0480.26015.2115.445.280.3623.60.48
Cooked Frozen CauliflowerBoiled and Drained Frozen Cauliflower75.40.870.130.320.0950154.17NANANA10.76.40.52
CeleryRaw Celery55.60.670.1700.31011.85.31.471.60.326.352.740.52
Sweet OnionsRaw Sweet Onions1270.32NANANA0302088.972.863.573.180.52
Green Sweet PeppersRaw Green Sweet Peppers79.40.670.230.0320.21018.49.534.454.60.446.753.40.52
Boiled Oriental RadishesBoiled and Drained Oriental Radishes67.50.950.290.270.15013.67.26NANANA6.352.660.52
White Icicle RadishesRaw White Icicle Radishes55.60.40.120.120.064010.4NANANANA5.564.370.52
Acorn Winter SquashRaw Acorn Winter Squash1590.40.0830.10.064041.4NANANANA5.953.180.52
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt1590.360.0750.0950.056041.67.8NANANA12.73.570.52
Hubbard Winter SquashRaw Hubbard Winter Squash15920.410.520.31034.515.7NANANA15.57.940.52
Canned Tomatoes with Green ChiliesCanned Red Ripe Tomatoes with Green Chilies59.50.320.0440.0040.12014.4NANANANANA2.740.52
Cooked Napa CabbageCabbage, napa, cooked47.60.67NANANA08.85NANANANANA4.370.56
Boiled CeleryBoiled and Drained Celery71.40.640.1600.30169.42.62.80.566.353.30.56
Jalapeno PeppersRaw Jalapeno Peppers1151.470.370.20.25025.816.410.45.870113.60.56
Orange TomatoesRaw Orange Tomatoes63.50.750.0990.0120.29012.6NANANANA3.574.60.56
Cooked Ripe Red TomatoesTomatoes, red, ripe, cooked71.40.440.060.0080.170169.95.24.702.783.770.56
Boiled Turnip GreensBoiled and Drained Turnip Greens79.40.910.210.250.11017.32.1NANANA144.520.56
Frozen TurnipsFrozen Turnips, Unprepared63.50.640.0670.250.075011.7NANANANA7.144.130.56
Boiled Garden CressBoiled and Drained Garden Cress912.40.0790.260.5201512.3NANANA2.787.540.6
Iceberg LettuceRaw Iceberg Lettuce55.60.560.0710.210.083011.87.83.973.60.24.763.570.6
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed52850.66.183.0819.6026179.177.60.247.144.130.6
Oriental RadishesRaw Oriental Radishes71.40.40.120.120.064016.39.92NANANA6.352.40.6
Butternut Winter SquashRaw Butternut Winter Squash1790.40.0830.10.064046.48.733.933.930.877.943.970.6
Boiled Yambean Boiled and Drained Yambean 1510.36NANANA035NANANANANA2.860.6
ButterburRaw Butterbur55.60.16NANANA014.3NANANANANA1.550.64
Witloof ChicoryRaw Witloof Chicory67.50.40.0950.0240.15016NANANANA12.33.570.64
EggplantRaw Eggplant990.710.130.0520.25023.3146.16.271.03123.90.64
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids4291.270.270.0870.47010122.8NANANA125.10.64
Frozen Turnip Greens And TurnipsFrozen Turnip Greens And Turnips, Unprepared83.30.750.130.260.091013.5NANANANA9.539.760.64
Boiled Water ConvolvulusBoiled and Drained Water Convolvulus79.40.950.150.310.06014.7NANANANA7.548.260.64
Yambean Raw Yambean 1510.360.0830.0560.120357.14NANANA19.42.860.64
Boiled Sprouted Pinto BeansBoiled and Drained Sprouted Pinto Beans87.31.270.150.470.27016.3NANANANANA7.40.67
Boiled Chinese CabbageBoiled and Drained Chinese Cabbage47.60.640.0830.160.1207.063.3NANANA3.976.20.67
CardoonRaw Cardoon67.50.40.044NA0.16016NANANANA6.352.780.67
Boiled CauliflowerBoiled and Drained Cauliflower911.80.280.660.2016.38.26NANANA9.137.30.67
Frozen CauliflowerFrozen Cauliflower, Unprepared951.070.160.390.12018.68.8NANANA9.137.980.67
Boiled DockBoiled and Drained Dock79.42.54NANANA011.6NANANANA10.37.260.67
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd2221.350.11NA0.5905720.5NANANA11.52.60.67
Mustard SpinachRaw Mustard Spinach87.31.20.060.110.12015.5NANANANA118.730.67
OnionsRaw Onions1590.40.170.0160.052037175.17.83.936.754.370.67
Canned Green Hot Chili PeppersCanned Green Hot Chili Peppers Solids And Liquids83.30.40.040.0080.21020.212.4NANANA5.163.570.67
Canned Red Hot Chili PeppersCanned Red Hot Chili Peppers Solids And Liquids83.30.40.040.0080.21020.213NANANA5.163.570.67
Yellow Sweet PeppersRaw Yellow Sweet Peppers1070.830.12NANA025NANANANA3.573.970.67
Boiled PurslaneBoiled and Drained Purslane71.40.75NANANA014NANANANANA5.90.67
PurslaneRaw Purslane79.41.430.240.70.43013.5NANANANANA8.060.67
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt2220.560.120.150.087058NANANANA17.54.450.67
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared2260.40.0830.10.06405711.2NANANA5.1670.67
Stewed Canned TomatoesStewed Canned Ripe Red Tomatoes1030.750.10.0120.29024.6147.466.470.0793.973.60.67
TomatoesRaw Ripe Red Tomatoes71.40.790.110.0120.32015.410.45.444.9604.763.50.67
Frozen Turnip GreensFrozen Turnip Greens, Unprepared87.31.230.290.350.15014.6NANANANA9.929.80.67
Boiled Napa CabbageBoiled and Drained Chinese Napa Cabbage55.60.670.140.190.05209.57NANANANA6.755.950.71
Freshly Harvest Common CabbageRaw Freshly Harvest Common Cabbage950.710.0910.180.14021.3NANANANA9.134.80.71
Stored Common CabbageRaw Stored Common Cabbage950.710.0910.180.14021.3NANANANA9.134.80.71
CabbageRaw Cabbage990.40.1300.06702312.75.756.630.329.925.10.71
Boiled CardoonBoiled and Drained Cardoon87.30.440.048NA0.17021NANANANA6.7530.71
Canned Carrot JuiceCarrot juice, canned1590.60.110.0360.2403715.5NANANA3.183.770.71
Frozen KaleFrozen Kale, Unprepared1111.830.230.460.36019.43.37NANANA7.9410.60.71
Green Leaf LettuceRaw Green Leaf Lettuce59.50.60.0790.230.095011.43.11.71.4305.165.40.71
Canned Green Sweet Peppers with LiquidsCanned Green Sweet Peppers Solids and Liquids71.41.20.180.060.58015.5NANANANA4.763.180.71
Canned Red Sweet Peppers with LiquidsCanned Red Sweet Peppers Solids and Liquids71.41.20.180.060.58015.5NANANANA4.763.180.71
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack3610.790.160.0520.2808420NANANA7.146.550.71
Stewed TomatoesStewed Ripe Red Tomatoes31410.62.070.153.33051.8NANANANA6.757.780.71
Water ConvolvulusRaw Water Convolvulus 75.40.79NANANA012.4NANANANA8.3310.30.71
Canned Green Snap BeansCanned Green Snap Beans, Solids with Salt83.31.630.370.520.32016.65.72.462.50.717.544.170.75
Chinese CabbageRaw Chinese Cabbage51.60.790.110.220.1708.654.7NANANA3.975.950.75
Macronutrients in Top 100 Whole Vegetables, Spices, Legumes & Nuts with the lowest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in whole vegetables, spices, legumes & nuts , sorted by least amount of Zinc per 14 ounces.
Top 5 whole vegetables, spices, legumes & nuts with least amount of zinc per 14 ounces are:
- Raw Kohlrabi
- Canned Ginger Root, Pickled, With Artificial Sweetener
- Boiled Chopped Frozen Green Sweet Peppers
- Boiled Chopped Frozen Red Sweet Peppers
- Canned Butterbur