Cashew NutsRaw Cashew Nuts00.840.122.11.70.83NA49.600.9901.867.711.5
PecansPecans nuts5.951.30.262.31.70.424543.702.202.786.959
FlaxseedSeeds, flaxseed03.260.326.11.950.946717301.200.628.538.6
AlmondsNuts, almonds00.412.267.180.930.2711387.30005106.2
WalnutsEnglish Walnuts20.680.32.231.131.0734.319402.5801.45.366.13
HazelnutsNuts, hazelnuts or filberts21.280.223.571.821.1NA224012.5030284.86
Pistachio NutsRaw Pistachio Nuts51.61.730.322.581.033.37NA10101105.68NA4.37
Macadamia NutsRaw Macadamia Nuts02.370.324.91.50.55NA2202.401.07NA2.58
Japanese ChestnutsRaw Japanese Chestnuts3.970.680.322.980.410.56NA930520NANA2.2
CoconutRaw Coconut Meat00.130.041.070.60.11NA51.606.5500.480.42.2
Chinese ChestnutsRaw Chinese Chestnuts200.320.361.61.10.81NA135071.40NANA1.73
Coconut MilkRaw Coconut Milk00.05201.50.360.065NA31.805.5600.30.21.33
AvocadosRaw Avocados140.130.263.452.760.51NA16102004.141.71.27
BlackberriesRaw Blackberries220.040.0521.30.550.06NA49.6041.702.3239.31.05
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled20.470.332.3410.75NA123085.30NANA1.03
Peeled European ChestnutsPeeled Raw European Chestnuts20.290.0322.20.940.7NA115079.80NANA0.97
KiwanoHorned melon140.050.031.120.360.13NA5.95NA10.5NANANA0.95
Medjool DatesDates, medjool140.0990.123.21.60.49NA29.8NA00NA5.360.87
RowalRaw Rowal37.7NANANANANANANANA51NANANA0.85
RaspberriesRaw Raspberries3.970.0640.0751.20.650.116.841.705201.7315.50.83
PomegranatesRaw Pomegranates00.130.110.580.750.15NA75.4020.201.232.50.69
Deglet Noor DatesDates, deglet noor00.10.132.531.170.33NA37.700.7900.0995.360.58
DurianRaw or Frozen Durian3.970.740.42.130.460.63NA71.4039NANANA0.56
Lotus SeedsRaw Lotus Seeds20.340.0790.850.450.33NA55.6000NANA0.56
Black CurrantsRaw European Black Currants240.0990.0990.60.790.13NANA0359NA2NA0.54
Lemon PeelRaw Lemon Peel5.950.120.160.790.630.34NA25.8025600.500.5
Orange PeelRaw Orange Peel41.70.240.181.80.970.35NA59.50270NA0.5NA0.5
Red CurrantsRaw Red And White Currants3.970.0790.0990.20.130.14NA16081.400.2220.46
GuavasRaw Common Guavas61.50.130.0792.150.890.22NA97045301.455.160.46
ApricotsRaw Apricots1910.060.0791.20.480.11NA1802001.776.550.4
Yellow PlantainsRaw Yellow Plantains1110.120.151.330.60.48NA43.7036.500570.38
Mamey SapoteRaw Mamey Sapote140.0260.232.840.791.43NA14045.6NA4.2NA0.38
Cantaloupe MelonsRaw Cantaloupe Melons3350.0810.0381.460.210.14NA41.707300.0994.960.36
Green PlantainsRaw Green PlantainsNA0.20.21.11.050.14NA55.6NA40NANANA0.36
KumquatsRaw Kumquats29.80.0730.180.850.410.071NA33.708700.300.34
NectarinesRaw Nectarines33.70.0670.0542.230.370.05NA9.92010.701.534.370.34
Peaches, YellowRaw Yellow Peaches31.80.0480.0621.60.30.05NA7.9401301.455.160.34
BlueberriesRaw Blueberries5.950.0730.0810.830.250.10.612019.201.1338.30.32
CherimoyaRaw Cherimoya00.20.261.280.680.51NA45.6025NA0.54NA0.32
BananasRaw Bananas5.950.0620.141.30.660.73039.7017.300.20.990.3
FigsRaw Figs140.120.0990.790.60.22NA1203.9700.229.330.3
Green KiwifruitRaw Green Kiwifruit7.940.0540.050.680.360.13NA49.6018402.9800.28
StrawberriesRaw Strawberries20.0480.0440.770.250.0930.3847.6011700.584.370.28
JackfruitRaw Jackfruit9.920.210.111.830.470.65NA47.6027NA0.67NA0.26
Bosc PearsRaw Bosc Pears20.0240.0460.30.110.042NA14NA5.56NA0.2410.30.26
Red Anjou PearsRaw Red Anjou Pears20.0240.0560.320.110.077NA14NA10.3NA0.249.720.26
BreadfruitRaw Breadfruit00.220.061.80.910.2NA27.8057.500.20.990.24
CarambolaRaw StarFruit5.950.0280.0320.730.780.034NA24068.300.300.24
GooseberriesRaw Gooseberries29.80.0790.060.60.570.16NA12055NA0.73NA0.24
MulberriesRaw Mulberries20.0580.21.23NA0.099NA12072.201.7315.50.24
PineappleRaw Pineapple5.950.160.0640.990.420.22NA35.709500.041.40.24
Extra Sweet PineappleRaw Extra Sweet Pineapple5.950.160.06510.430.23NA37.7NA11200.041.40.24
Prickly PearsRaw Prickly Pears3.970.0280.120.91NA0.12NA12027.8NANANA0.24
ElderberriesRaw Elderberries59.50.140.120.990.280.46NA12071.4NANANA0.22
Muscadine GrapesRaw Muscadine Grapes5.95NA2.98NANANANA3.97NA13NANANA0.22
LimesRaw Limes3.970.060.040.40.430.085NA16057.700.441.20.22
Oranges with Peel Raw Oranges with Peel 25.80.20.0990.990.650.18NA59.50141NANANA0.22
Japanese PersimmonsRaw Japanese Persimmons1610.060.040.2NA0.2NA1601501.455.160.22
Japanese PersimmonsRaw Japanese Persimmons1610.060.040.2NA0.2NA1601501.455.160.22
Japanese PersimmonsRaw Japanese Persimmons1610.060.040.2NA0.2NA1601501.455.160.22
Japanese PersimmonsRaw Japanese Persimmons1610.060.040.2NA0.2NA1601501.455.160.22
Red Sour CherriesRaw Red Sour Cherries1270.060.0790.790.280.087NA1602000.144.170.2
Mammy-appleRaw Mammy-apple240.040.0790.790.20.2NA27.8027.8NANANA0.2
Coconut WaterCoconut Water (liquid From Coconuts)00.060.110.160.0850.064NA5.9504.760000.2
Passion-fruit, PurpleRaw Passion-fruit, Purple12700.262.98NA0.2NA27.8059.500.041.40.2
PearsRaw Pears20.0240.0520.320.0970.058NA1408.5300.248.730.2
Green Anjou PearsRaw Green Anjou Pears20.020.0440.30.0850.052NA18NA8.73NA0.248.530.2
PlumsRaw Plums33.70.0560.0520.830.270.058NA9.9201900.5212.70.2
SapodillaRaw Sapodilla5.9500.040.40.50.073NA27.8029NANANA0.2
SoursopRaw Soursop00.140.0991.80.50.12NA27.804100.160.790.2
Sugar-applesRaw Sugar-apples00.220.221.750.450.4NA27.8072NANANA0.2
TamarindsRaw Tamarinds3.970.850.33.850.280.13NA27.806.9500.25.560.2
WatermelonRaw Watermelon55.60.0650.0420.350.440.089NA5.9501600.0990.20.2
CranberriesRaw Cranberries5.950.0240.040.20.590.11NA2027.802.69.920.18
MangosRaw Mangos1070.0560.0751.330.390.24NA85.3072.201.88.330.18
Honeydew MelonsRaw Honeydew Melons5.950.0750.0240.830.310.17NA37.7035.700.045.750.18
ZESPRI SunGold KiwifruitRaw ZESPRI SunGold Kiwifruit200.150.460.240.16NA61.50.1632002.78120.16
Florida OrangesRaw Florida Oranges220.20.0790.790.50.1NA33.7089.300.3600.16
Navel OrangesRaw Navel Oranges240.130.10.840.520.16NA67.5011700.300.16
PapayasRaw Papayas930.0460.0540.710.380.075NA73.4012100.65.160.16
Bartlett PearsRaw Bartlett Pears20.0240.0520.330.0830.052NA12NA8.73NA0.247.540.16
Traditional PineappleTraditional Raw Pineapple5.950.150.0580.930.380.21NA22NA33.50NA1.40.16
PummeloRaw Pummelo00.0670.0540.44NA0.071NANA0121NANANA0.16
Sweet CherriesRaw Sweet Cherries5.950.0540.0650.310.390.097NA7.9401400.144.170.14
GrapefruitRaw Grapefruit910.0710.040.50.560.083NA20068.300.2600.14
Pink GrapefruitRaw Pink and Red Grapefruit1150.0850.0620.40.520.11NA25.806200.2600.14
White GrapefruitRaw White Grapefruit3.970.0730.040.530.560.085NA2006600.2600.14
Red Or Green GrapesRaw Red Or Green Grapes5.950.140.140.370.0990.17NA3.9706.3500.38290.14
LitchisRaw Litchis00.0220.131.2NA0.2NA27.8014200.140.790.14
Casaba MelonsRaw Casaba Melons00.030.0620.460.170.32NA16043.300.0994.960.14
OrangesRaw Oranges220.170.0790.560.50.12NA59.5010600.3600.14
TangerinesRaw Tangerines67.50.120.0710.750.430.15NA31.805300.400.14
ClementinesRaw ClementinesNA0.170.061.260.30.15NA47.6NA9700.400.12
FeijoaRaw Feijoa00.0120.0360.590.460.13NA45.6065.3NA0.326.950.12
LemonRaw Lemons Without Peel20.0790.040.20.380.16NA22010500.300.12
Valencia OrangesRaw Valencia Oranges240.170.0790.540.50.13NA77.40960NANA0.12
Apples no SkinRaw Apples without skin3.970.0380.0560.180.140.073NA007.9400.0991.20.099
JujubeRaw Jujube3.970.040.0791.8NA0.16NANA0137NANANA0.099
LongansRaw LongansNA0.0620.280.6NANANANA0167NANANA0.099
LoquatsRaw Loquats1510.0380.0480.36NA0.2NA27.802NANANA0.099
Vitamins in Top 100 Fresh Fruits & Nuts with the highest Zinc content per 7 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 7 ounces.
Top 5 fresh fruits & nuts with most amount of zinc per 7 ounces are:
- Raw Cashew Nuts
- Pecans nuts
- Flaxseed
- Almonds
- English Walnuts