Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1257.10.990.473.5409.4NANANANA0.8132.1
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1010.450.0530.0350.17021.3NANANANANA8.81.6
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1320.660.180.120.16023.84.46NANANA6.48.51.42
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt560.220.050.0030.031014.43.84NANANA2.11.561.33
Boiled Green PeasBoiled and Drained Green Peas840.220.0390.0190.082015.65.930.410.135.25.55.361.2
Canned Hearts Of PalmHearts of palm, canned280.620.130.0190.1804.62NANANANA2.42.521.15
Steamed Soybeans SproutsSteamed Sprouted Soybeans814.450.620.32.206.530.52NANANA0.88.471.04
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 970.380.0960.0680.093020.33.23NANANA53.171.03
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans780.810.0980.30.17015NANANANANA7.070.97
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried390.350.03200.1507.680.300.303.63.450.96
Boiled Green SoybeansBoiled and Drained Green Soybeans1416.40.740.352.66011NANANANA4.212.40.91
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans500.210.0390.0110.058010.6NANANANA1.94.30.9
Boiled White MushroomsBoiled and Drained White Mushrooms280.470.0610.0010.1805.32.34NANANA2.22.170.87
Boiled Potherb JuteBoiled and Drained Potherb Jute370.20.030.0020.09407.31NANANA23.680.79
Boiled Young Lima BeansBoiled and Drained Young Lima Beans1230.320.0730.050.1023.61.63NANANA5.46.80.79
Boiled Sprouted PeasBoiled and Drained Sprouted Peas980.510.090.0450.2017NANANANANA7.050.78
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods190.180.01400.07804.321.95NANANA20.840.77
Boiled SpinachBoiled and Drained Spinach230.260.0430.0920.01703.750.43NANANA2.42.970.76
Microwaved White MushroomsMushrooms, white, microwaved350.460.0600.2806.0400002.53.90.73
Canned MushroomsCanned Mushrooms, Solids250.290.0380.0010.1105.12.34NANANA2.41.870.72
Canned Green PeasCanned Green Peas Solids690.350.0620.0310.13012.64.160.130.113.834.14.40.71
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 150.020.002NA0.00903.7NANANANA1.20.60.7
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids530.30.0540.0270.1209.753.20.10.082.953.33.20.7
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1620.480.0580.180.099031NANANANA5.49.30.69
Boiled EscaroleBoiled and Drained Escarole without Salt150.180.0420.0120.06903.070.23NANANA2.81.150.69
Canned Straw MushroomsCanned Straw Mushrooms, Solids320.680.0890.0020.2604.64NANANANA2.53.830.67
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas780.270.0490.0240.11014.34.40.130.114.064.55.150.67
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids680.80.140.0710.3011.430.050.172.64.94.470.66
Canned Bamboo ShootsCanned Bamboo Shoots, Solids190.40.0920.0270.1503.221.9NANANA1.41.720.65
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV290.580.02800.26NA4.442.2602.2602.23.280.65
Grilled Portabella MushroomsMushrooms, portabella, grilled290.580.06400.2304.442.2602.2602.23.280.65
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids710.290.0660.0450.094013.30.93NANANA3.64.070.64
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt710.290.0660.0450.094013.3NANANANA3.64.070.64
Cooked Green CauliflowerCauliflower, green, cooked, no salt added320.310.0430.110.0306.33.12NANANA3.33.040.63
Boiled Sweet Corn, White, Frozen, Kernels On CobBoiled and Drained Sweet Corn, White, Frozen, Kernels On Cob940.740.110.010.34022.3NANANANA2.13.10.63
Boiled Frozen sweet yellow Corn kernelsBoiled Frozen sweet yellow Corn kernels, drained810.670.10.0090.31019.33.070.460.481.962.42.550.63
Boiled Sweet Corn, Yellow, Frozen, Kernels On CobBoiled and Drained Sweet Corn, Yellow, Frozen, Kernels On Cob940.740.110.010.34022.33.60.530.562.32.83.10.63
Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown Potatoes, Pan-fried In Canola Oil24210.30.810.792.060341.160.450.6103.63.240.63
Boiled SuccotashBoiled and Drained Succotash1150.80.150.060.32024.4NANANANA4.55.070.63
Boiled Yellow Sweet CornBoiled and Drained Yellow Sweet Corn961.50.20.0180.590214.540.790.842.742.43.40.62
Cooked AsparagusBoiled and Drained Asparagus220.220.0480.0290.07604.11.30.790.420.0822.40.6
Boiled WaxgourdBoiled and Drained Waxgourd140.20.01600.08803.041.18NANANA10.40.59
Stir-Fried White MushroomsMushrooms, white, stir-fried260.330.0400.1604.0400001.83.580.57
Canned Corn, Sweet, White, Cream Style, Regular PackCorn, sweet, white, canned, cream style, regular pack740.420.0650.0060.19018.66.1NANANA1.21.740.56
Boiled Baby Frozen Young Lima BeansBoiled and Drained Baby Frozen Young Lima Beans1050.30.0680.0470.098019.51.37NANANA4.86.650.55
Fried O'brien PotatoesPrepared Frozen O'brien Potatoes20413.23.30.223.25022NANANANA1.72.220.55
Cooked Broccoli RaabBroccoli raab, cooked250.520.0890.20.03103.120.620.240.230.152.83.830.54
Boiled White Sweet CornBoiled and Drained White Sweet Corn971.40.20.0180.59021.77.731.020.762.73.340.54
Cooked Taro ShootsCooked Taro Shoots no Salt140.080.0160.010.02303.2NANANANANA0.730.54
Canned Corn, Sweet, White, Cream Style, No Salt AddedCorn, sweet, white, canned, cream style, no salt added720.420.0650.0060.190182.2NANANA1.21.740.53
Canned Corn, Sweet, Yellow, Cream Style, No Salt AddedCorn, sweet, yellow, canned, cream style, no salt added720.420.0650.0060.190183.230.230.232.661.21.740.53
Canned Corn, Sweet, Yellow, Cream Style, Regular PackCorn, sweet, yellow, canned, cream style, regular pack720.420.0650.0060.190183.230.230.232.661.21.740.53
Microwaved Yellow Corn, Whole Kernel, FrozenCorn, yellow, whole kernel, frozen, microwaved1131.420.150.0140.450263.360.260.432.672.63.620.53
Microwaved Potatoes SkinMicrowaved Potatoes Skin no Salt1320.10.0260.010.032029.6NANANANA5.54.40.51
Canned Mixed Vegetables with LiquidsCanned Mixed Vegetables Solids and Liquids360.250.0510.0320.08807.13NANANANA3.81.420.51
Boiled Beet GreensBoiled and Drained Beet Greens270.20.0310.0060.06505.460.6NANANA2.92.570.5
Canned Succotash, (corn And Limas), With Whole Kernel Corn, Solids And LiquidsSuccotash, (corn and limas), canned, with whole kernel corn, solids and liquids630.490.0920.0370.2014NANANANA2.62.60.5
Boiled Drumstick LeavesBoiled and Drained Drumstick Leaves600.930.1500.0150111NANANA25.270.49
Cooked Frozen OkraBoiled and Drained Frozen Okra290.240.0630.0010.06306.42.87NANANA2.11.630.49
Cooked Frozen Podded PeasBoiled and Drained Frozen Podded Peas520.380.0730.0250.14094.82NANANA3.13.50.49
Baked Potato SkinPotatoes, baked, skin, without salt1980.10.0260.010.0320461.4NANANA7.94.30.49
Boiled Chopped Or Leaf Frozen SpinachBoiled and Drained Chopped Or Leaf Frozen Spinach340.870.160.37004.80.510.090.20.213.740.49
Cooked Frozen Mixed VegetablesBoiled and Drained Frozen Mixed Vegetables650.150.0310.0190.0530133.12NANANA4.42.860.49
Cooked Frozen Yellow Snap BeansBoiled and Drained Frozen Yellow Snap Beans280.170.0440.0470.03606.451.88NANANA31.50.48
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots120.220.0510.0150.08301.92NANANANA11.530.47
Boiled Young BroadbeansBoiled and Drained Young Broadbeans620.50.140.180.12010NANANANA3.64.80.47
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans210.090.0250.0090.02304.22.84NANANA0.82.030.47
Hash Brown PotatoesHome prepared Hash Brown Potatoes26512.51.90.344.360351.50.520.640.333.230.47
Canned Corn, Sweet, White, Vacuum Pack, No Salt AddedCorn, sweet, white, canned, vacuum pack, no salt added790.50.0770.0070.23019.4NANANANA22.40.46
Canned Corn, Sweet, White, Vacuum Pack, Regular PackCorn, sweet, white, canned, vacuum pack, regular pack790.50.0770.0070.23019.4NANANANA22.40.46
Canned Corn, Sweet, Yellow, Vacuum Pack, No Salt AddedCorn, sweet, yellow, canned, vacuum pack, no salt added790.50.0770.0070.23019.45.60.230.354.922.40.46
Canned Corn, Sweet, Yellow, Vacuum Pack, Regular PackCorn, sweet, yellow, canned, vacuum pack, regular pack790.50.0770.0070.23019.45.60.230.354.922.40.46
Canned SpinachCanned Spinach, Solids with Salt230.50.0810.180.03303.40.4NANANA2.42.80.46
Boiled BroccoliBoiled and Drained Broccoli350.410.0790.120.05107.181.40.740.490.083.32.380.45
Cooked Frozen SuccotashBoiled and Drained Frozen Succotash930.890.170.0670.360202.2NANANA4.14.30.45
Boiled Sprouted Kidney BeansBoiled and Drained Sprouted Kidney Beans330.580.0830.190.1204.7NANANANANA4.830.44
Boiled Potato SkinBoiled Potato Skin no Salt780.10.0260.010.032017.2NANANANA3.32.860.44
Boiled OkraBoiled and Drained Okra220.210.0450.0010.04504.52.4NANANA2.51.870.43
Canned Succotash, (corn And Limas), With Cream Style CornSuccotash, (corn and limas), canned, with cream style corn770.540.10.0410.22017.6NANANANA32.640.43
Boiled Drumstick PodsBoiled and Drained Drumstick Pods360.190.03100.00308.2NANANANA4.22.10.42
Canned Spinach with LiquidsCanned Spinach Solids and Liquids190.370.060.120.02302.920.33NANANA2.22.10.42
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus180.420.0960.010.1801.920.32NANANA1.62.950.41
Oven-heated Frozen Cottage-cut French Fried PotatoesPotatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated2188.23.9NA0.62034NANANANA3.23.440.41
Cooked Frozen Turnip GreensBoiled and Drained Frozen Turnip Greens290.420.0990.120.051050.75NANANA3.43.350.41
Cooked ArtichokesBoiled and Drained Artichokes530.340.0790.0380.110120.990.020.240.735.72.90.4
Canned AsparagusCanned Asparagus Solids190.650.150.0150.2702.461.06NANANA1.62.140.4
Boiled frozen sweet white Corn kernelsBoiled frozen sweet white Corn kernels, drained800.430.0660.0060.2019.63.12NANANA2.42.750.4
Canned Grape LeavesGrape leaves, canned691.970.310.840.15011.7NANANANA9.94.270.4
Baked Red PotatoesBaked Whole Red Potatoes870.150.040.0150.049019.61.430.440.550.451.82.30.4
Cooked Chinese BroccoliBroccoli, chinese, cooked220.720.110.260.07603.80.84NANANA2.51.140.39
Canned Corn, Sweet, Yellow, Brine Pack, Regular Pack, Solids And LiquidsCorn, sweet, yellow, canned, brine pack, regular pack, solids and liquids610.770.0770.0070.230144.150.170.263.651.71.950.39
Canned Yellow Sweet Corn with LiquidsCanned Yellow Sweet Corn Solids and Liquids610.770.0770.0070.230144.150.170.263.651.71.950.39
Canned Potatoes with LiquidsCanned Potatoes Solids and Liquids440.110.0290.0110.03509.9NANANANA1.41.20.39
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash200.310.0640.0820.04904.32.6NANANA1.40.910.39
Microwaved Green Snap BeansBeans, snap, green, microwaved330.5NANANANA6.43.221.451.440.333.42.30.38
Boiled Burdock RootBoiled and Drained Burdock Root880.140.0230.0020.0520213.55NANANA1.82.10.38
Boiled Hyacinth-Young beansBoiled and Drained Hyacinth-Young beans500.270.120.0090.00209.2NANANANANA2.950.38
Oven-heated Frozen French FriesOven-heated Frozen French Fried Potatoes1685.21.030.0210.28028.70.2800.110.182.62.660.38
Pan Fried Frozen Hash Brown PotatoesPan Fried In Canola Oil Frozen Hash Brown Potatoes21911.60.930.452.3028.50.2700.2603.22.650.38
Refrigerated Hash Brown PotatoesUnprepared Refrigerated Hash Brown Potatoes840.08NANANA0190.910.360.5401.81.750.38
Macronutrients in Top 100 Cooked Vegetables with the highest Zinc content per 100 g
In the above table you can find and compare the amount of macronutrients in cooked vegetables , sorted by most amount of Zinc per 100 grams.
Top 5 cooked vegetables with most amount of zinc per 100 grams 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