Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed86.210.21.370.664.4203.641.870.930.9401.550.670.052
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.080.063
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.70.094
KohlrabiRaw Kohlrabi3700.370.0480.0960.0740239.63NANANA13.36.30.11
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed759.61.170.583.704.943.21.741.440.0451.350.780.11
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared38.85.471.760.0580.99012NANANANA0.71.220.14
Frozen Potato PuffsFrozen Potato Puffs, Unprepared564.90.80.131.630140.1600.090.0731.31.10.15
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids930.30.0640.020.11023.55.3NANANA2.781.20.15
Jerusalem-artichokesRaw Jerusalem-artichokes1370.014000.00102413NANANA2.22.740.16
Sauteed Yellow OnionsOnions, yellow, sauteed81.38.81.20.543.9NA6.4NA1.21.70.661.40.770.17
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.10.18
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.10.18
Cooked TaroCooked Taro no Salt70.40.0770.0160.010.023024.40.35NANANA3.60.370.19
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.530.19
Boiled LeeksBoiled and Drained Leeks3230.650.0870.210.15024.66.8NANANA3.232.60.19
LeeksRaw Leeks1640.490.0660.160.110236.4NANANA2.952.460.2
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack1100.220.0450.0140.078023.25.5NANANA1.981.80.2
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener5000.50.190.0250.150240000131.650.2
YamRaw Yam84.70.140.0310.010.054023.60.42NANANA3.471.30.2
Tahitian TaroRaw Tahitian Taro2272.20.450.280.63015.7NANANANANA6.340.2
TaroRaw Taro89.30.180.0370.0220.052023.60.36NANANA3.661.340.21
Dried LeeksFreeze-dried Leeks310.650.0870.220.15023.3NANANANA3.244.740.21
CassavaRaw Cassava62.50.180.0460.0110.02023.81.06NANANA1.130.850.21
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids1120.220.0460.0150.08023.517.3NANANA2.81.10.21
Cooked Tahitian TaroCooked Tahitian Taro no Salt2271.550.320.190.45015.6NANANANANA9.450.23
Stewed TomatoesStewed Ripe Red Tomatoes1273.40.660.0481.06016.5NANANANA2.152.50.23
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared3450.340.0590.0070.13023.5NANANANA6.22.720.24
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.140.24
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.830.25
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions3570.360.0570.0070.13023.510.4NANANA6.432.750.25
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin1320.180.04100.08023.37.550.570.711.93.31.80.26
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers55610.150.050.5021.7NANANANA55.280.28
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared1750.180.0370.0460.028025.34.96NANANA2.33.10.3
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared5001.050.160.050.51022.3NANANANA85.40.3
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared5001.050.160.050.51022.316.3NANANA85.40.3
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt1000.120.0250.0070.042023.49.17NANANA1.81.70.3
Boiled Dishcloth GourdBoiled and Drained Dishcloth Gourd1790.610.048NA0.26025.69.23NANANA5.181.180.3
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt1790.250.0520.0660.039026NANANANA7.8620.3
Green TomatoesRaw Green Tomatoes4350.870.120.0130.3402217.4NANANA4.85.20.3
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt2560.180.0360.0460.028025.8NANANANANA3.150.31
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.940.31
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers6251.130.170.0560.56020.718NANANA55.940.31
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.640.31
Sun-dried Chile PeppersSun-dried Hot Chile Peppers311.80.250.0070.94021.612.7NANANA8.863.270.31
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1370.0820.0120.0030.025025NANANANA3.421.150.32
Cooked Frozen OnionsBoiled and Drained Frozen Onions3570.180.0320.0040.06802410.4NANANA52.540.32
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared1040.190.0410.0140.07023NANANANA1.771.80.32
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash2940.240.050.0650.038026NANANANA7.651.970.32
Acorn Winter SquashRaw Acorn Winter Squash2500.250.0530.0650.04026NANANANA3.7520.33
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt2500.230.0480.060.035026.24.93NANANA82.250.33
Hubbard Winter SquashRaw Hubbard Winter Squash2501.250.260.330.2021.89.88NANANA9.7550.33
Butternut Winter SquashRaw Butternut Winter Squash2220.220.0470.0580.0360264.92.22.20.494.442.220.33
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash3331.230.250.320.19021.59.77NANANA9.674.930.33
Boiled EggplantBoiled and Drained Eggplant2860.660.130.0430.220259.14NANANA7.142.370.34
Frozen Whole OnionsFrozen Whole Onions, Unprepared2860.170.0310.0030.06902411NANANA4.862.540.34
Microwaved PotatoesWhole Microwaved Potatoes950.0950.0250.010.03023NANANANA2.22.320.34
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt1150.110.030.0110.0370231.050.330.390.222.072.150.34
Sweet PotatoRaw Sweet Potato1160.0580.0210.0010.015023.44.860.811.12.933.51.830.35
Dishcloth GourdRaw Dishcloth Gourd50010.08NA0.44021.810NANANA5.560.35
SaffronSaffron Spices32.31.90.510.40.24021NANANANA1.263.70.35
Baked Sweet PotatoSweet Potato Baked in skin, flesh only1110.170.0580.0070.10237.20.560.632.533.672.230.36
Boiled ParsnipsBoiled and Drained Parsnips1410.420.070.0040.0580246.76NANANA5.071.860.37
Russet PotatoesRaw Whole Russet Potatoes1270.10.0330.0130.0410230.780.290.320.161.652.70.37
Baked Russet PotatoesBaked Whole Russet Potatoes1050.140.0340.0140.043022.61.140.340.390.412.422.770.37
Baked White PotatoesBaked Whole White Potatoes1090.160.0430.0160.0530231.660.390.680.432.32.30.38
White PepperWhite Pepper Spices33.80.720.21NANA023NANANANA8.853.50.38
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes1540.20.0520.020.065022.3NANANANA2.153.050.38
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.330.39
Baked PotatoesWhole Baked Potatoes1080.140.0370.0140.046022.71.270.370.470.432.372.70.39
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.880.39
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.50.0730.0120.12022NANANANANA1.880.39
PotatoesRaw Whole Potatoes1300.120.0320.0130.042022.71.060.340.40.222.732.660.39
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.40.39
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt1220.0980.0220.0070.037024.4NANANANANA2.10.39
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts65.40.50.0730.0120.12022NANANANANA1.90.39
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.60.39
Boiled Yambean Boiled and Drained Yambean 2630.24NANANA023.2NANANANANA1.90.39
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids1540.120.020.0030.04202517NANANA1.231.230.4
Boiled RutabagasBoiled and Drained Rutabagas3330.60.0970.190.13023135.136.871.1763.10.4
Hawaii Mountain YamRaw Hawaii Mountain Yam1490.150.0330.010.057024.30.46NANANA3.7320.4
Dried Pasilla PeppersPeppers, pasilla, dried294.6NANANA015NANANANA7.773.580.41
Sweet OnionsRaw Sweet Onions3130.25NANANA023.615.76.37.062.252.82.50.41
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.70.41
Canned Hot Pickled PeppersPeppers, hot pickled, canned4551.80.280.140.51020.77.274.233.050123.640.41
Ground NutmegGround Nutmeg Spices196.94.9400.06709.40.57NANANA3.961.10.41
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.50.41
White PotatoesRaw Whole White Potatoes1450.140.0380.0140.046022.81.670.490.770.413.482.430.42
Yambean Raw Yambean 2630.240.0550.0370.076023.24.74NANANA131.90.42
Ginger RootRaw Ginger Root1250.940.250.0430.15022.22.13NANANA2.52.280.43
OnionsRaw Onions2500.250.110.010.033023.410.63.234.932.484.252.750.43
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans61.70.30.0360.110.061019NANANANA3.335.750.43
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.10.43
Canned Green Chili PeppersPeppers, chili, green, canned4761.30.130.0290.69022NANANANA8.13.430.43
Boiled Green Sweet PeppersBoiled and Drained Green Sweet Peppers3570.710.10.0360.3402411.45.365.540.544.33.30.43
Boiled Red Sweet PeppersBoiled and Drained Red Sweet Peppers3570.710.10.0360.3402415.7NANANA4.33.30.43
Boiled Burdock RootBoiled and Drained Burdock Root1140.160.0260.0020.0590244.03NANANA2.052.380.43
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, Solids1562.230.340.0311.03020.36.420.270.415.642.663.40.44
Boiled SalsifyBoiled and Drained Salsify1470.250.060.0160.094022.64.26NANANA4.5640.44
Canned Carrot JuiceCarrot juice, canned2500.380.0680.0230.150239.78NANANA22.380.45
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans590.290.0360.110.062019NANANANA3.355.760.45
Macronutrients 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 macronutrients 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