Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans177101.40.675013.3NANANANA1.1318.62.98
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1430.640.0750.050.24030NANANANANA12.52.27
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1870.940.250.160.23033.76.32NANANA9.07122
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt79.40.310.0710.0040.044020.45.44NANANA2.982.21.9
Boiled Green PeasBoiled and Drained Green Peas1190.310.0550.0270.120228.40.580.187.47.87.61.7
Canned Hearts Of PalmHearts of palm, canned39.70.880.180.0270.2606.55NANANANA3.43.571.63
Steamed Soybeans SproutsSteamed Sprouted Soybeans1156.30.870.423.1409.260.74NANANA1.13121.47
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 1370.540.140.0960.130294.58NANANA7.14.51.46
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans1111.150.140.420.24021.3NANANANANA101.37
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried55.30.50.04500.220110.4300.4305.14.91.36
Boiled Green SoybeansBoiled and Drained Green Soybeans2009.071.050.53.77015.7NANANANA5.9517.51.3
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans710.30.0550.0160.082015NANANANA2.76.11.28
Boiled White MushroomsBoiled and Drained White Mushrooms39.70.670.0860.0010.2507.53.3NANANA3.13.081.23
Boiled Potherb JuteBoiled and Drained Potherb Jute52.40.280.0430.0030.13010.31.4NANANA2.835.21.1
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1740.450.10.0710.15033.52.3NANANA7.659.651.1
Boiled Sprouted PeasBoiled and Drained Sprouted Peas1390.720.130.0640.28024.2NANANANANA101.1
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods270.260.0200.1106.122.76NANANA2.831.21.1
Boiled SpinachBoiled and Drained Spinach32.60.370.0610.130.02405.30.61NANANA3.44.21.08
Microwaved White MushroomsMushrooms, white, microwaved49.60.650.08500.408.5600003.545.541.03
Canned MushroomsCanned Mushrooms, Solids35.40.410.0540.0010.1607.23.3NANANA3.42.651.02
Canned Green PeasCanned Green Peas Solids980.50.0880.0440.190185.90.180.165.435.86.271
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 21.30.0280.003NA0.01305.23NANANANA1.70.850.99
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids750.430.0770.0380.160144.540.140.114.24.684.520.99
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans2300.680.0820.250.14043.8NANANANA7.65130.98
Boiled EscaroleBoiled and Drained Escarole without Salt21.30.260.060.0170.09804.350.33NANANA3.971.630.98
Canned Straw MushroomsCanned Straw Mushrooms, Solids45.40.960.130.0030.3706.58NANANANA3.545.430.95
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas1110.380.0690.0340.15020.26.240.180.165.756.387.30.95
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids961.130.20.10.430164.240.0710.243.76.956.340.94
Canned Bamboo ShootsCanned Bamboo Shoots, Solids270.570.130.0380.2104.562.68NANANA22.440.92
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV410.820.0400.37NA6.33.203.203.14.650.92
Grilled Portabella MushroomsMushrooms, portabella, grilled410.820.09100.3306.33.203.203.14.650.92
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids1010.410.0940.0640.130191.3NANANA5.15.770.91
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt1010.410.0940.0640.13019NANANANA5.15.770.91
Cooked Green CauliflowerCauliflower, green, cooked, no salt added45.40.440.0610.150.04308.94.42NANANA4.684.30.89
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob1331.050.160.0140.48031.7NANANANA2.984.40.89
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained1150.950.150.0130.44027.44.350.650.682.783.43.60.89
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob1331.050.160.0140.48031.75.10.750.793.253.974.40.89
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil34314.61.141.12.920481.640.640.8605.14.60.89
Boiled SuccotashBoiled and Drained Succotash1631.130.210.0850.46034.6NANANANA6.387.20.89
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn1362.130.280.0260.83029.76.441.11.23.93.44.830.88
Cooked AsparagusBoiled and Drained Asparagus310.310.0680.0410.1105.831.841.10.60.112.833.40.85
Boiled WaxgourdBoiled and Drained Waxgourd200.280.02300.1204.31.67NANANA1.40.570.84
Stir-Fried White MushroomsMushrooms, white, stir-fried370.470.05700.2305.7300002.555.070.81
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack1050.60.0920.0090.27026.48.63NANANA1.72.470.79
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1490.430.0960.0670.14027.61.94NANANA6.89.430.78
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes28918.74.70.314.6031NANANANA2.43.150.78
Cooked Broccoli RaabBroccoli raab, cooked35.40.740.130.280.04404.420.880.340.330.213.975.430.77
Boiled White Sweet CornBoiled and Drained White Sweet Corn13720.280.0260.83030.8111.450.998.533.834.730.77
Cooked Taro ShootsCooked Taro Shoots no Salt200.110.0230.0140.03304.54NANANANANA1.030.77
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added1020.60.0920.0090.27025.73.13NANANA1.72.470.75
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added1020.60.0920.0090.27025.74.580.330.333.771.72.470.75
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack1020.60.0920.0090.27025.74.580.330.333.771.72.470.75
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved16020.210.020.64036.74.760.370.613.83.75.130.75
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1870.140.0370.0140.045042NANANANA7.86.220.72
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids510.350.0720.0450.12010NANANANA5.420.72
Boiled Beet GreensBoiled and Drained Beet Greens38.30.280.0440.0090.09207.740.85NANANA4.13.640.71
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids89.30.690.130.0520.28020NANANANA3.73.70.71
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves851.30.2200.0210161.4NANANA2.837.470.69
Cooked Frozen OkraBoiled and Drained Frozen Okra410.340.0890.0010.08909.14.07NANANA2.982.30.69
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas73.70.540.10.0350.2012.86.83NANANA4.44.960.69
Baked Potato SkinPotatoes, baked, skin, without salt2810.140.0370.0140.045065.32NANANA116.10.69
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach481.230.220.53006.80.720.130.280.35.245.70.69
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables920.210.0440.0270.075018.64.42NANANA6.244.050.69
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans39.70.240.0620.0670.05109.142.66NANANA4.252.10.68
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots170.310.0720.0210.1202.72NANANANA1.42.170.67
Boiled Young BroadbeansBoiled and Drained Young Broadbeans880.710.20.260.17014.3NANANANA5.16.80.67
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans29.80.130.0350.0130.03305.944.03NANANA1.132.880.67
Hash Brown PotatoesHome prepared Hash Brown Potatoes37617.72.670.486.2049.82.10.740.910.474.544.250.67
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added1120.710.110.010.33027.6NANANANA2.833.40.65
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack1120.710.110.010.33027.6NANANANA2.833.40.65
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added1120.710.110.010.33027.67.920.330.56.962.833.40.65
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack1120.710.110.010.33027.67.920.330.56.962.833.40.65
Canned SpinachCanned Spinach, Solids with Salt32.60.710.110.250.04704.80.57NANANA3.440.65
Boiled BroccoliBoiled and Drained Broccoli49.60.580.110.170.0720101.971.050.690.114.683.370.64
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash1321.260.240.0950.51028.33.13NANANA5.86.10.64
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans46.80.820.120.270.1706.7NANANANANA6.850.62
Boiled Potato SkinBoiled Potato Skin no Salt1110.140.0370.0140.045024.4NANANANA4.684.050.62
Boiled OkraBoiled and Drained Okra310.30.0640.0010.06406.43.4NANANA3.542.650.61
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn1090.770.140.0580.31025NANANANA4.253.740.61
Boiled Drumstick PodsBoiled and Drained Drumstick Pods510.270.04400.004011.6NANANANA5.952.960.6
Canned Spinach with LiquidsCanned Spinach Solids and Liquids270.520.0850.170.03304.140.47NANANA3.130.6
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus25.50.60.140.0140.2502.720.45NANANA2.274.20.58
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated30911.65.5NA0.87048.2NANANANA4.544.880.58
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens410.60.140.170.07207.061.06NANANA4.84.750.58
Cooked ArtichokesBoiled and Drained Artichokes750.480.110.0540.150171.40.0280.341.038.084.10.57
Canned AsparagusCanned Asparagus Solids270.920.210.0210.3803.51.5NANANA2.273.030.57
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained1130.610.0940.0090.28027.74.42NANANA3.43.90.57
Canned Grape LeavesGrape leaves, canned982.80.441.20.21016.6NANANANA146.050.57
Baked Red PotatoesBaked Whole Red Potatoes1230.210.0570.0210.069027.82.030.620.780.642.553.260.57
Cooked Chinese BroccoliBroccoli, chinese, cooked311.020.160.370.1105.41.2NANANA3.541.60.55
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids86.51.10.110.010.32019.65.90.240.375.172.42.760.55
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids86.51.10.110.010.32019.65.90.240.375.172.42.760.55
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids62.40.160.0410.0160.05014NANANANA21.70.55
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash28.30.440.0910.120.06906.13.67NANANA21.30.55
Microwaved Green Snap BeansBeans, snap, green, microwaved46.80.71NANANANA9.14.562.062.040.474.83.270.54
Boiled Burdock RootBoiled and Drained Burdock Root1250.20.0330.0030.0740305.03NANANA2.552.960.54
Boiled Hyacinth-Young beansBoiled and Drained Hyacinth-Young beans710.380.170.0130.003013NANANANANA4.20.54
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes2387.41.460.030.4040.70.400.160.263.73.770.54
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes31016.41.320.633.3040.40.3800.3704.543.760.54
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes1190.11NANANA0271.30.510.7702.552.50.54
Macronutrients in Top 100 Cooked Vegetables with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Zinc per 5 ounces.
Top 5 cooked vegetables with most amount of zinc per 5 ounces are:
- Stir-Fried Sprouted Soybeans
- Stir-Fried Sprouted Lentils
- Boiled and Drained Frozen Young Cowpeas
- Cooked Shiitake Mushrooms no Salt
- Boiled and Drained Green Peas