Morel MushroomsRaw Morel Mushrooms16139.21.0503.47NA82.39.6809.6804550.332.7
White Gourd-flowered Raw White Gourd-flowered 35710.710.071NA0.320121NANANANA182225
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV22732.270.3200.9109839NANANA13.65725
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini22732.270.3200.9109839NANANA13.65725
Balsam-pear , PodsRaw Balsam-pear , Pods29415NANANA0109NANANANA82.429.423.5
WaxgourdRaw Waxgourd38467.70.62NA3.350115NANANANA11215.423.5
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 33330.670.067NA0.30123NANANANA402023.3
EndiveRaw Endive29415.91.40.382.20997.35NANANA9136.823.2
Taro ShootsRaw Taro Shoots45454.10.820.51.20105NANANANANA4223
Boiled EscaroleBoiled and Drained Escarole without Salt333361.40.42.301027.67NANANA9338.323
Boiled WaxgourdBoiled and Drained Waxgourd35717.140.5703.14010942NANANA35.714.321
Canned Hearts Of PalmHearts of palm, canned1786112.320.343.27082.5NANANANA434520.5
Bamboo ShootsRaw Bamboo Shoots18525.561.280.372.109655.6NANANA40.74820.4
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods26324.740.3702.05011451.3NANANA52.62220.3
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds2174151.53.85.1045.74.352.61.74041.386.720
Irishmoss SeaweedRaw Irishmoss Seaweed10201.630.340.010.0201256.22NANANA13.315.420
Baby Zucchini SquashRaw Baby Zucchini Squash23819.521.982.521.5074NANANANA2664.519.8
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots41679.172.130.633.46080NANANANA41.763.819.6
Fruit ChayoteRaw Fruit Chayote26323.420.740.950.55011943.7NANANA44.721.619.5
Cooked Taro ShootsCooked Taro Shoots no Salt35712.860.570.360.820114NANANANANA2619.3
Dried Chervil SpicesSpices, chervil, dried2118.230.3603.80104NANANANA244918.6
BasilFresh Basil2174140.896.871.6057.66.520.430.43034.868.517.6
Broccoli RaabRaw Broccoli Raab2273111.94.30.66064.88.643.862.272.561.47217.5
EpazoteRaw Epazote15638.13NANANA0116NANANANA59.45.1617
Canned Bamboo ShootsCanned Bamboo Shoots, Solids263210.52.420.713.97084.749.7NANANA3745.317
Boiled SpinachBoiled and Drained Spinach21745.650.9320.37081.59.35NANANA5264.616.5
Hearts Of PalmRaw Hearts Of Palm4350.870.20.0570.33011174.6NANANA6.5211.716.2
Boiled White MushroomsBoiled and Drained White Mushrooms17868.41.10.0183.209441.8NANANA39.338.815.5
Dried Basil SpicesSpices, basil, dried2158.734.630.640.4301023.671.61.60.0438149.315.2
Shiitake MushroomsRaw Shiitake Mushrooms14717.2NANANANA10035035036.83315
Laver SeaweedRaw Laver Seaweed142940.870.0140.0570737NANANA4.38315
ParsleyFresh Parsley1389111.830.111.608812NANANA4641.315
Chrysanthemum LeavesRaw Chrysanthemum Leaves208311.7NANANA062.7NANANANA62.57014.8
Garland ChrysanthemumRaw Garland Chrysanthemum208311.7NANANA063NANANANA62.57014.8
Canned MushroomsCanned Mushrooms, Solids20005.80.760.022.22010246.8NANANA4837.414.4
Kelp SeaweedRaw Kelp Seaweed11636.52.870.0470.2301116.98NANANA1519.514.3
CornsaladRaw Cornsalad23819.52NANANA085.7NANANANANA47.614
Cooked AsparagusBoiled and Drained Asparagus227351.10.661.7309329.5189.551.845.554.513.6
New Zealand SpinachRaw New Zealand Spinach35717.141.142.360.46089.310.4NANANA53.653.613.6
AsparagusRaw Asparagus2500310.251097472516.35.7552.55513.5
RadicchioRaw Radicchio21745.431.30.352.0209713NANANA19.63113.5
Jew's EarRaw Jew's Ear20000.8NANANA0135NANANANANA9.613
Dried Shiitake MushroomsMushrooms, shiitake, dried1691.670.380.0220.2301273.73NANANA19.41613
Boiled New Zealand SpinachBoiled and Drained New Zealand Spinach41677.11.132.330.46088.810.4NANANA58.35413
Fireweed LeavesRaw Fireweed Leaves48513.3NANANA093NANANANA51.52313
Dried PepeaoPepeao, dried1680.74NANANA0136NANANANANA8.112.6
SpearmintFresh Spearmint11368.32.173.840.61096NANANANA77.337.412.4
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried12824.50.4101.950983.8503.8504644.212.3
Frozen AsparagusFrozen Asparagus, Unprepared20834.81.10.12085.4NANANANA39.667.312.3
Fiddlehead FernsRaw Fiddlehead Ferns14715.9NANANA081.5NANANANANA6712.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.812
Maitake MushroomsRaw Maitake Mushrooms16133.060.4801.45011233.4028043.531.312
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV22737.951.36NANA088571145.7029.54812
Portabella MushroomsRaw Portabella Mushrooms22737.950.2303.36088571145.7029.54812
CardamomCardamom Spices16110.81.10.190.50110NANANANA4517.312
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt33335.671.331.831.17010941.7NANANA502412
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt8931.960.450.0270.28012834.3NANANA18.81412
UV Exposed White MushroomRaw White Mushroom Exposed to UV22737.731.1403.64074453.8633.6022.770.212
White MushroomsRaw White Mushrooms22737.731.1403.64074453.8633.6022.770.212
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids41672.50.670.250.6308929NANANA33.358.311.7
Oyster MushroomsRaw Oyster Mushrooms15156.20.9401.86092170170355011.7
Potherb JuteRaw Potherb Jute14713.680.560.0291.72085.3NANANANANA68.411.6
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.811.5
SpinachRaw Spinach21748.481.3730.570799.133.262.41.52486211.5
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus277811.72.670.284.86053.38.9NANANA44.48211.4
Lemon Grass Raw Lemon Grass 5052.470.60.160.70128NANANANANA9.211.3
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV1724100.4804.53NA76.63903903856.611.2
Grilled Portabella MushroomsMushrooms, portabella, grilled1724101.104076.63903903856.611.2
Dried Thyme SpicesSpices, thyme, dried18113.54.951.250.9101163.1NANANA6716.511
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans23812.140.60.210.55010067.6NANANA1948.311
Agar SeaweedRaw Agar Seaweed19230.580.120001305.4NANANA9.610.411
Chanterelle MushroomsRaw Chanterelle Mushrooms15638.3NANANANA10718018059.423.311
Canned Spinach with LiquidsCanned Spinach Solids and Liquids26329.741.583.20.610778.7NANANA5855.511
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3333122.43.131.93089.757NANANA33.33811
Stir-Fried White MushroomsMushrooms, white, stir-fried19236.350.7703.08077.7000034.66911
Coriander LeavesRaw Coriander Leaves217411.30.300.87079.819NANANA6146.311
Cooked Broccoli RaabBroccoli raab, cooked200010.41.7840.62062.412.44.84.635676.611
Boiled Potherb JuteBoiled and Drained Potherb Jute13512.70.410.0271.2709913.5NANANA2749.710.7
Dill WeedFresh Dill Weed1163130.70.150.95081.6NANANANA24.440.210.6
Canned AsparagusCanned Asparagus Solids2632173.870.397.08064.728NANANA4256.310.5
Canned Straw MushroomsCanned Straw Mushrooms, Solids156310.61.40.0314.05072.5NANANANA396010.5
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared14715.15NANANA084.4NANANANANA63.410.4
Microwaved White MushroomsMushrooms, white, microwaved14296.570.8604086.3000035.75610.4
Green CauliflowerRaw Green Cauliflower16134.840.761.680.4709849NANANA51.647.610.3
Canned ButterburButterbur, canned1666721.7NANANA063.3NANANANANA18.310
Canned SpinachCanned Spinach, Solids with Salt2174111.763.870.720748.7NANANA526110
Cooked Green CauliflowerCauliflower, green, cooked, no salt added15634.840.671.670.4709848.8NANANA51.647.59.84
Boiled OkraBoiled and Drained Okra22734.771.020.0231.02010354.5NANANA5742.59.77
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash25007.751.62.051.23010864.8NANANA3522.89.75
Frozen SpinachUnprepared Frozen Spinach17249.830.711.40072.611.23.14.144.145062.69.66
Dried Agar SeaweedSeaweed, agar, dried1630.490.10.0020.00701324.85NANANA12.6109.48
Swiss ChardRaw Swiss Chard26325.260.790.181.6609829NANANA4247.49.47
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin29419.42.471.80.8809173.540.631.51.4729.435.69.4
ArugulaRaw Arugula2000131.723.42.607341NANANA3251.69.4
ChivesRaw Chives1667122.430.254.2072.531NANANA41.754.59.33
Yellow TomatoesRaw Yellow Tomatoes33338.671.20.133.47099NANANANA23.332.79.33
Dried Parsley SpicesSpices, parsley, dried1719.42.363.22.14086.712.40.724.73745.745.69.3
Boiled Beet GreensBoiled and Drained Beet Greens18523.70.570.111.2010111NANANA53.747.69.26
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared25003.50.730.930.550120NANANANA3020.89.25
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared19235.580.8520.6092261614.4NA57.7549.23
Macronutrients 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 macronutrients 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