Cashew NutsRaw Cashew Nuts01.680.234.23.431.66NA990203.5713523
PecansPecans nuts122.60.524.633.430.839087.304.3705.561418
FlaxseedSeeds, flaxseed06.520.6412.23.91.8813434502.401.231717.2
AlmondsNuts, almonds00.814.514.41.870.54226175000102012.4
WalnutsEnglish Walnuts3.971.350.64.472.262.1368.738905.1602.7810.712.3
HazelnutsNuts, hazelnuts or filberts3.972.550.457.143.642.23NA448025059.756.49.72
Pistachio NutsRaw Pistachio Nuts1033.450.645.162.066.75NA202022.2011.4NA8.73
Macadamia NutsRaw Macadamia Nuts04.740.649.831.1NA43.704.7602.14NA5.16
Japanese ChestnutsRaw Japanese Chestnuts7.941.370.655.950.821.12NA18701040NANA4.37
CoconutRaw Coconut Meat00.260.0792.141.20.21NA10301300.950.794.37
Chinese ChestnutsRaw Chinese Chestnuts39.70.640.713.182.21.63NA27001430NANA3.45
Coconut MilkRaw Coconut Milk00.1030.730.13NA63.501100.60.42.66
AvocadosRaw Avocados27.80.270.526.95.51.02NA321039.708.283.32.54
BlackberriesRaw Blackberries43.70.0790.12.561.10.12NA99083.304.6478.62.1
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3.970.940.674.682.021.5NA24601710NANA2.06
Peeled European ChestnutsPeeled Raw European Chestnuts3.970.570.0644.371.91.4NA23001600NANA1.94
KiwanoHorned melon27.80.0990.062.240.730.25NA12NA21NANANA1.9
Medjool DatesDates, medjool27.80.20.246.43.20.99NA59.5NA00NA10.71.75
RowalRaw Rowal75.4NANANANANANANANA102NANANA1.7
RaspberriesRaw Raspberries7.940.130.152.371.30.2213.683.3010403.45311.67
PomegranatesRaw Pomegranates00.270.211.161.50.3NA151040.502.4651.4
Deglet Noor DatesDates, deglet noor00.210.265.062.340.65NA75.401.600.210.71.15
DurianRaw or Frozen Durian7.941.50.794.260.911.25NA143078NANANA1.1
Lotus SeedsRaw Lotus Seeds3.970.680.161.70.90.67NA111000NANA1.1
Black CurrantsRaw European Black Currants47.60.20.21.21.580.26NANA0718NA3.97NA1.07
Lemon PeelRaw Lemon Peel120.240.321.61.270.68NA51.6051200.9900.99
Orange PeelRaw Orange Peel83.30.480.363.571.940.7NA1190540NA0.99NA0.99
Red CurrantsRaw Red And White Currants7.940.160.20.40.250.28NA31.8016300.443.70.91
GuavasRaw Common Guavas1230.270.164.31.80.44NA194090602.910.30.91
ApricotsRaw Apricots3810.120.162.40.950.21NA35.7039.703.53130.79
Yellow PlantainsRaw Yellow Plantains2220.250.32.671.20.96NA87.3073001140.75
Mamey SapoteRaw Mamey Sapote27.80.0520.465.71.582.86NA27.8091NA8.37NA0.75
Cantaloupe MelonsRaw Cantaloupe Melons6710.160.0752.90.420.29NA83.3014600.29.920.71
Green PlantainsRaw Green PlantainsNA0.40.42.22.10.28NA111NA80NANANA0.71
KumquatsRaw Kumquats59.50.150.361.70.830.14NA67.5017400.600.67
NectarinesRaw Nectarines67.50.130.114.470.730.099NA20021.403.068.730.67
Peaches, YellowRaw Yellow Peaches63.50.0950.123.20.610.099NA1602602.910.30.67
BlueberriesRaw Blueberries120.150.161.660.490.211.224038.502.2676.60.64
CherimoyaRaw Cherimoya00.40.522.561.371.02NA91050NA1.07NA0.64
BananasRaw Bananas120.120.292.641.331.46079.4034.500.420.6
FigsRaw Figs27.80.240.21.61.20.45NA2407.9400.4418.70.6
Green KiwifruitRaw Green Kiwifruit160.110.0991.350.730.25NA99036805.81600.56
StrawberriesRaw Strawberries3.970.0950.0871.530.50.190.7595023301.158.730.56
JackfruitRaw Jackfruit200.420.223.650.931.3NA95054.4NA1.35NA0.52
Bosc PearsRaw Bosc Pears3.970.0480.0910.60.230.083NA27.8NA11NA0.4820.60.52
Red Anjou PearsRaw Red Anjou Pears3.970.0480.110.640.210.15NA27.8NA20.6NA0.4819.40.52
BreadfruitRaw Breadfruit00.440.123.571.80.4NA55.6011500.420.48
CarambolaRaw StarFruit120.0560.0641.461.550.067NA47.6013700.600.48
GooseberriesRaw Gooseberries59.50.160.121.21.140.32NA240110NA1.47NA0.48
MulberriesRaw Mulberries3.970.120.42.46NA0.2NA24014403.45310.48
PineappleRaw Pineapple120.310.1320.850.44NA71.4019000.0792.780.48
Extra Sweet PineappleRaw Extra Sweet Pineapple120.320.1320.860.45NA75.4NA22400.0792.780.48
Prickly PearsRaw Prickly Pears7.940.0560.241.83NA0.24NA24055.6NANANA0.48
ElderberriesRaw Elderberries1190.280.2420.560.91NA240143NANANA0.44
Muscadine GrapesRaw Muscadine Grapes12NA5.95NANANANA7.94NA25.8NANANA0.44
LimesRaw Limes7.940.120.0790.790.860.17NA31.8011500.872.40.44
Oranges with Peel Raw Oranges with Peel 51.60.40.221.30.37NA1190282NANANA0.44
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.44
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.44
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.44
Japanese PersimmonsRaw Japanese Persimmons3210.120.0790.4NA0.4NA31.8029.802.910.30.44
Red Sour CherriesRaw Red Sour Cherries2540.120.161.60.570.17NA31.8039.700.288.330.4
Mammy-appleRaw Mammy-apple47.60.0790.161.60.410.4NA55.6055.6NANANA0.4
Coconut WaterCoconut Water (liquid From Coconuts)00.120.230.320.170.13NA1209.530000.4
Passion-fruit, PurpleRaw Passion-fruit, Purple25400.525.95NA0.4NA55.6011900.0792.780.4
PearsRaw Pears3.970.0480.10.640.190.12NA27.801700.4817.50.4
Green Anjou PearsRaw Green Anjou Pears3.970.040.0870.60.170.1NA35.7NA17.5NA0.48170.4
PlumsRaw Plums67.50.110.11.660.540.12NA20037.701.0325.40.4
SapodillaRaw Sapodilla1200.0790.7910.15NA55.6058.3NANANA0.4
SoursopRaw Soursop00.280.23.5710.23NA55.6081.800.321.60.4
Sugar-applesRaw Sugar-apples00.440.453.50.90.79NA55.60144NANANA0.4
TamarindsRaw Tamarinds7.941.70.67.70.570.26NA55.601400.4110.4
WatermelonRaw Watermelon1110.130.0830.710.880.18NA1203200.20.40.4
CranberriesRaw Cranberries120.0480.0790.41.170.23NA3.97055.605.24200.36
MangosRaw Mangos2140.110.152.660.780.47NA171014403.5716.70.36
Honeydew MelonsRaw Honeydew Melons120.150.0481.660.620.35NA75.4071.400.07911.50.36
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit3.9700.290.920.480.31NA1230.3264005.5624.20.32
Florida OrangesRaw Florida Oranges43.70.40.161.60.990.2NA67.5017900.7100.32
Navel OrangesRaw Navel Oranges47.60.270.21.71.040.31NA135023500.600.32
PapayasRaw Papayas1870.0910.111.40.760.15NA147024201.210.30.32
Bartlett PearsRaw Bartlett Pears3.970.0480.10.650.170.1NA24NA17.5NA0.48150.32
Traditional PineappleTraditional Raw Pineapple120.310.121.870.770.42NA43.7NA670NA2.780.32
PummeloRaw Pummelo00.130.110.87NA0.14NANA0242NANANA0.32
Sweet CherriesRaw Sweet Cherries120.110.130.610.790.19NA16027.800.288.330.28
GrapefruitRaw Grapefruit1830.140.0790.991.120.17NA39.7013700.5200.28
Pink GrapefruitRaw Pink and Red Grapefruit2300.170.120.811.040.21NA51.6012400.5200.28
White GrapefruitRaw White Grapefruit7.940.150.0791.071.120.17NA39.7013200.5200.28
Red Or Green GrapesRaw Red Or Green Grapes120.270.280.750.20.34NA7.94012.700.75580.28
LitchisRaw Litchis00.0440.262.4NA0.4NA55.6028400.281.60.28
Casaba MelonsRaw Casaba Melons00.060.120.920.330.65NA31.8086.500.29.920.28
OrangesRaw Oranges43.70.350.161.10.990.24NA119021100.7100.28
TangerinesRaw Tangerines1350.230.141.50.860.31NA63.5010600.7900.28
ClementinesRaw ClementinesNA0.340.122.520.60.3NA95NA19400.7900.24
FeijoaRaw Feijoa00.0240.0711.170.920.27NA910131NA0.64140.24
LemonRaw Lemons Without Peel3.970.160.0790.40.750.32NA43.7021000.600.24
Valencia OrangesRaw Valencia Oranges47.60.350.161.10.990.25NA15501920NANA0.24
Apples no SkinRaw Apples without skin7.940.0750.110.360.280.15NA001600.22.40.2
JujubeRaw Jujube7.940.0790.163.57NA0.32NANA0274NANANA0.2
LongansRaw LongansNA0.120.561.2NANANANA0333NANANA0.2
LoquatsRaw Loquats3020.0750.0950.71NA0.4NA55.603.97NANANA0.2
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of vitamins in fresh fruits & nuts , sorted by most amount of Zinc per 14 ounces.
Top 5 fresh fruits & nuts with most amount of zinc per 14 ounces are:
- Raw Cashew Nuts
- Pecans nuts
- Flaxseed
- Almonds
- English Walnuts