Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed431516.853.3220189.354.664.707.763.360.26
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.40.31
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.540.47
KohlrabiRaw Kohlrabi18521.850.240.480.37011548NANANA66.731.50.56
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed376485.852.918.6024.7168.77.20.236.773.90.56
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared19427.38.80.294.94059NANANANA3.56.10.7
Frozen Potato PuffsFrozen Potato Puffs, Unprepared28124.540.658.15069.70.7900.450.376.465.420.73
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids4631.50.320.10.55011726.6NANANA145.930.74
Jerusalem-artichokesRaw Jerusalem-artichokes6850.068000.007011965.8NANANA1113.70.82
Sauteed Yellow OnionsOnions, yellow, sauteed4074462.719.6NA32NA68.543.36.93.860.85
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.420.9
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.50.91
Cooked TaroCooked Taro no Salt3520.390.0810.0490.1101221.73NANANA181.830.95
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.630.95
Boiled LeeksBoiled and Drained Leeks16133.230.441.060.73012334NANANA16130.97
LeeksRaw Leeks8202.460.330.810.55011632NANANA14.812.30.98
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack5491.10.230.0710.39011627.5NANANA9.99.070.99
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener25002.50.930.130.7301210000658.251
YamRaw Yam4240.720.160.0510.2701182.1NANANA17.46.51
Tahitian TaroRaw Tahitian Taro1136112.241.383.17078.5NANANANANA31.71.02
TaroRaw Taro4460.890.180.110.2601181.8NANANA18.36.71.03
Dried LeeksFreeze-dried Leeks1563.270.431.080.730116NANANANA1623.71.03
CassavaRaw Cassava3130.880.230.0530.101195.3NANANA5.634.251.06
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids5621.120.230.0730.4011886.5NANANA145.51.07
Cooked Tahitian TaroCooked Tahitian Taro no Salt11367.731.580.972.23078NANANANANA47.31.14
Stewed TomatoesStewed Ripe Red Tomatoes633173.30.245.3082.6NANANANA10.812.41.14
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared17241.720.290.0340.640118NANANANA3113.61.2
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.71.22
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.161.25
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions17861.80.290.0360.64011851.8NANANA3213.81.25
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin6580.920.200.4011737.82.833.559.416.491.3
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers277850.750.252.50108NANANANA2526.41.4
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared8770.880.180.230.14012625NANANA11.415.41.5
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared25005.250.780.252.550111NANANANA40271.5
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared25005.250.780.252.55011181.5NANANA40271.5
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt5000.60.130.0350.21011746NANANA98.551.5
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd8933.040.24NA1.32012846NANANA265.91.5
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt8931.250.260.330.20130NANANANA39.3101.5
Green TomatoesRaw Green Tomatoes21744.350.610.0651.7011187NANANA24261.52
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt12820.90.180.230.140129NANANANANA15.81.54
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.71.55
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers31255.630.840.282.8010389.4NANANA2529.71.56
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.21.57
Sun-dried Chile PeppersSun-dried Hot Chile Peppers1548.971.250.0354.7010863.4NANANA44.316.31.57
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids6850.410.0620.0140.120125NANANANA175.751.58
Cooked Frozen OnionsBoiled and Drained Frozen Onions17860.890.160.0180.34012051.8NANANA2512.71.6
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5210.940.20.0680.350116NANANANA8.858.91.6
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash14711.180.250.320.190129NANANANA38.29.851.6
Acorn Winter SquashRaw Acorn Winter Squash12501.250.260.330.20130NANANANA18.8101.63
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt12501.130.240.30.18013124.6NANANA4011.31.63
Hubbard Winter SquashRaw Hubbard Winter Squash12506.251.31.640.99010949.4NANANA48.8251.63
Butternut Winter SquashRaw Butternut Winter Squash11111.10.230.290.18013024.411112.4422.2111.67
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash16676.171.271.60.97010849NANANA48.324.71.67
Boiled EggplantBoiled and Drained Eggplant14293.30.630.211.1012545.7NANANA35.7121.7
Frozen Whole OnionsFrozen Whole Onions, Unprepared14290.860.160.0140.34012154.4NANANA24.312.71.7
Microwaved PotatoesWhole Microwaved Potatoes4760.480.120.0480.150115NANANANA1111.61.7
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt5750.570.150.0570.1801165.231.671.951.110.310.71.72
Sweet PotatoRaw Sweet Potato5810.290.10.0060.076011724.34.075.614.717.49.131.74
Dishcloth GourdRaw Dishcloth Gourd250050.4NA2.18010950.5NANANA27.5301.75
SaffronSaffron Spices1619.442.5621.20105NANANANA6.318.41.76
Baked Sweet PotatoSweet Potato Baked in skin, flesh only5560.830.290.0330.50115362.783.1712.718.3111.78
Boiled ParsnipsBoiled and Drained Parsnips7042.10.350.0210.29012034NANANA25.49.31.83
Russet PotatoesRaw Whole Russet Potatoes6330.510.160.0630.201143.921.461.60.828.2313.51.84
Baked Russet PotatoesBaked Whole Russet Potatoes5260.680.170.0680.2201135.71.71.952.0512141.84
Baked White PotatoesBaked Whole White Potatoes5430.820.220.0820.2701158.31.963.422.1711.411.41.9
White PepperWhite Pepper Spices1693.61.06NANA0116NANANANA44.317.61.9
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes76910.260.10.320112NANANANA10.815.21.92
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.61.93
Baked PotatoesWhole Baked Potatoes5380.70.180.070.2301146.341.832.372.151213.41.94
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.381.94
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.41.94
PotatoesRaw Whole Potatoes6490.580.160.0650.2101145.321.721.113.613.31.95
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72121.95
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt6100.490.110.0370.180122NANANANANA10.51.95
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.41.96
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46181.96
Boiled Yambean Boiled and Drained Yambean 13161.2NANANA0116NANANANANA9.471.97
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids7690.620.10.0150.21012585NANANA6.156.152
Boiled RutabagasBoiled and Drained Rutabagas166730.480.950.6301146625.734.35.833015.52
Hawaii Mountain YamRaw Hawaii Mountain Yam7460.750.160.0520.2801222.3NANANA18.7102
Dried Pasilla PeppersPeppers, pasilla, dried14523NANANA074NANANANA39182.03
Sweet OnionsRaw Sweet Onions15631.25NANANA011878.431.635.311.31412.52.03
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.42.05
Canned Hot Pickled PeppersPeppers, hot pickled, canned22739.11.40.682.57010436.42115.2059182.05
Ground NutmegGround Nutmeg Spices9534.624.700.330472.85NANANA205.562.05
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.07
White PotatoesRaw Whole White Potatoes7250.720.190.0720.2301148.332.463.842.0317.4122.1
Yambean Raw Yambean 13161.20.280.180.38011623.7NANANA64.59.472.1
Ginger RootRaw Ginger Root6254.71.270.210.75011110.6NANANA12.511.42.13
OnionsRaw Onions12501.250.530.050.160117531624.612.421.313.82.13
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans3091.50.180.550.31095NANANANA16.728.72.13
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.52.14
Canned Green Chili PeppersPeppers, chili, green, canned23816.430.670.143.450110NANANANA40.5172.14
Boiled Green Sweet PeppersBoiled and Drained Green Sweet Peppers17863.570.520.181.701205726.827.72.6821.416.42.14
Boiled Red Sweet PeppersBoiled and Drained Red Sweet Peppers17863.570.520.181.7012078.4NANANA21.416.42.14
Boiled Burdock RootBoiled and Drained Burdock Root5680.80.130.0110.3012020NANANA10.2122.16
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids781111.70.165.170102321.332.0328.213.3172.2
Boiled SalsifyBoiled and Drained Salsify7351.250.30.0810.47011321.3NANANA22.8202.2
Canned Carrot JuiceCarrot juice, canned12501.880.340.110.76011649NANANA10122.25
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans2941.470.180.550.31096NANANANA16.8292.26
Macronutrients in Top 100 Whole Vegetables, Spices, Legumes & Nuts with the lowest Zinc content per 500 kcal
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 500 calories.
Top 5 whole vegetables, spices, legumes & nuts with least amount of zinc per 500 calories are:
- Sauteed Green Sweet Peppers
- Dried Beechnuts
- Dried European Chestnuts
- Raw Kohlrabi
- Sauteed Red Sweet Peppers