Morel MushroomsRaw Morel Mushrooms00.220.667.261.40.44NA29NANA665NANA6.55
White Gourd-flowered Raw White Gourd-flowered NA0.210.162.31.10.29NA430720NANA5
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV00.432.2317.36.80.5NA1270.45058000.04505
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini00.432.2317.36.80.557.31140.45013.60.04505
Balsam-pear , PodsRaw Balsam-pear , Pods1410.240.242.351.250.25NA42404940NANA4.7
WaxgourdRaw Waxgourd00.310.853.081.020.27NA38.501000NANA4.7
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered NA0.190.152.60.960.25NA26.7056.70NANA4.67
EndiveRaw Endive6350.470.442.355.30.12NA835038.202.613594.65
Taro ShootsRaw Taro Shoots27.30.360.457.270.681NA27.301910NANA4.64
Boiled EscaroleBoiled and Drained Escarole without Salt6270.390.412.085.50.11NA52002202.6714134.6
Boiled WaxgourdBoiled and Drained Waxgourd00.240.0072.740.860.23NA28.607500.57204.2
Canned Hearts Of PalmHearts of palm, canned00.0390.21.560.450.079NA139028.20NANA4.1
Bamboo ShootsRaw Bamboo Shoots3.70.560.262.220.60.89NA2601503.704.07
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods31.60.270.281.4710.22NA268017400.7425.34.05
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds34.80.330.552.12.450.15NA157035.700.0871334
Irishmoss SeaweedRaw Irishmoss Seaweed12.20.0310.951.20.360.14NA37106.1201.7810.23.98
Baby Zucchini SquashRaw Baby Zucchini Squash1190.20.173.361.750.68NA9501620NANA3.95
Boiled Bamboo ShootsBoiled and Drained Bamboo Shoots00.170.422.50.550.82NA16.7000NANA3.9
Fruit ChayoteRaw Fruit Chayote00.130.152.471.30.4NA489040.500.6321.63.9
Cooked Taro ShootsCooked Taro Shoots no Salt21.40.270.385.80.540.8NA21.401350NANA3.86
Broccoli RaabRaw Broccoli Raab5950.740.595.551.460.78NA37709207.3610183.5
EpazoteRaw Epazote9.380.0881.120.560.48NA672011.30NANA3.44
Canned Bamboo ShootsCanned Bamboo Shoots, Solids5.260.140.140.740.480.72NA15.805.803.303.42
Boiled SpinachBoiled and Drained Spinach22780.411.032.130.631.05NA635042.609.0421463.3
Hearts Of PalmRaw Hearts Of Palm2.60.0430.160.78NA0.7NA2106.9600.4303.24
Boiled White MushroomsBoiled and Drained White Mushrooms00.261.07167.70.34NA64.3014.328.60.03603.1
Shiitake MushroomsRaw Shiitake MushroomsNA0.0440.6411.44.40.8617.838.2NANA53NANA3.03
Laver SeaweedRaw Laver Seaweed7430.281.274.21.50.45NA417011102.8611.43
ParsleyFresh Parsley11690.240.273.651.10.25NA422036902.145562.97
Chrysanthemum LeavesRaw Chrysanthemum Leaves3920.540.62.20.920.73NA73805.830NANA2.96
Garland ChrysanthemumRaw Garland Chrysanthemum4830.540.62.20.920.73NA73805.830NA14582.96
Canned MushroomsCanned Mushrooms, Solids00.340.0846.373.240.24NA4800320.0402.88
Kelp SeaweedRaw Kelp Seaweed140.120.351.11.50.005NA41906.9802.021532.86
CornsaladRaw Cornsalad16900.340.411.980.21.3NA66.701820NANA2.8
Cooked AsparagusBoiled and Drained Asparagus2270.740.634.931.020.36NA67703506.82302.73
New Zealand SpinachRaw New Zealand SpinachNA0.290.933.572.232.17NA107021401024072.7
AsparagusRaw Asparagus1900.720.714.91.370.46NA26002805.652082.7
RadicchioRaw Radicchio4.350.070.121.11.170.25NA261034.809.8311102.7
Jew's EarRaw Jew's Ear00.320.820.287.960.35NA7602.40NANA2.64
Dried Shiitake MushroomsMushrooms, shiitake, dried00.10.434.767.40.33NA5501.252002.6
Boiled New Zealand SpinachBoiled and Drained New Zealand SpinachNA0.250.893.252.131.98NA66.70133010.324332.6
Fireweed LeavesRaw Fireweed Leaves1750.0320.134.541.320.61NA10902.140NANA2.6
Dried PepeaoPepeao, dried00.280.1217.20.32NA53.700.470NANA2.52
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried00.250.79.923.50.45NA360054002.46
Frozen AsparagusFrozen Asparagus, Unprepared1960.50.5550.770.46NA79601330NANA2.46
Fiddlehead FernsRaw Fiddlehead Ferns5320.0590.6214.6NANANANA078.20NANA2.44
Maitake MushroomsRaw Maitake Mushrooms00.470.7821.20.870.1810567.70036230.03202.4
UV Exposed Portabella MushroomsRaw Portabella Mushrooms Exposed to UV00.270.5920.45.20.67NA1270.23051590.09102.4
Portabella MushroomsRaw Portabella Mushrooms00.270.5920.45.20.67NA1270.23045.50.09102.4
Canned Green Snap Beans with Liquids and SaltCanned Green Snap Beans Solids and Liquids with Salt86.70.10.131.330.710.2NA173014.700.131932.4
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt00.0660.32.686.40.28NA37.500.5450002.38
UV Exposed White MushroomRaw White Mushroom Exposed to UVNA0.371.8316.46.80.47NA77.309.5547550.04502.36
White MushroomsRaw White Mushrooms00.371.8316.46.80.4741.277.30.189.55320.04502.36
Canned Sprouted Mung BeansCanned Sprouted Mung Beans, Solids00.250.581.831.20.27NA83.302.500.331122.33
Oyster MushroomsRaw Oyster Mushrooms6.060.381.06153.90.3321.31150088002.33
Potherb JuteRaw Potherb Jute8180.391.63.70.211.76NA36201090NANA2.32
SpinachRaw Spinach20390.340.823.150.280.8518.5843012208.8321002.3
Cooked Frozen AsparagusBoiled and Drained Frozen Asparagus2220.360.575.770.880.11NA750013606.674442.28
Yeast extract spreadYeast extract spread012.69.46692.50NA20460.2700002.26
Lemon Grass Raw Lemon Grass 00.0660.141.10.0510.081NA75.802.630NANA2.25
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UVNA0.251.421.64.340.42NA65.5NA01807002.24
Grilled Portabella MushroomsMushrooms, portabella, grilled00.251.421.64.340.4238.365.50048.3002.24
Boiled Sprouted Mung BeansBoiled and Drained Sprouted Mung Beans4.760.240.493.91.160.26NA138054.300.331082.24
Agar SeaweedRaw Agar Seaweed00.0190.0850.211.160.12NA3270003.358.852.23
Summer Squash, Crookneck And Straightneck, Canned, Drained, SolidSummer Squash, Crookneck And Straightneck, Canned, Drained, Solid no Salt38.50.120.213.20.370.32NA77020.800.9221.52.23
Chanterelle MushroomsRaw Chanterelle MushroomsNA0.0470.6712.83.380.14NA6.25NANA663NANA2.2
Canned Spinach with LiquidsCanned Spinach Solids and Liquids21260.0950.561.430.20.42NA30507108.4220042.2
Boiled Summer Squash, Zucchini, Includes SkinBoiled and Drained Summer Squash, Zucchini, Includes Skin3730.230.163.41.90.53NA18708600.8282.2
Stir-Fried White MushroomsMushrooms, white, stir-fried00.371.815.35.580.16NA770030.8002.2
Coriander LeavesRaw Coriander Leaves14650.290.74.842.480.65NA270011701113482.17
Cooked Broccoli RaabBroccoli raab, cooked9080.680.568.061.80.88NA284014801010242.16
Boiled Potherb JuteBoiled and Drained Potherb Jute7000.250.522.40.191.54NA28108901.92922.14
Canned AsparagusCanned Asparagus Solids2160.320.535.020.730.58NA50509706.422172.1
Canned Straw MushroomsCanned Straw Mushrooms, Solids00.0410.220.71.30.044NA11900NANANA2.1
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared4940.0410.389.6NANANANA052.40NANA2.1
Microwaved White MushroomsMushrooms, white, microwaved00.171.2315.35.60.14NA45.70031.4002.1
Green CauliflowerRaw Green Cauliflower260.260.332.372.250.72NA184028400.13652.06
Canned ButterburButterbur, canned00.20.24.670.371.1NA10003970NANA2
Canned SpinachCanned Spinach, Solids with Salt21300.070.61.70.20.43NA42606208.4320072
Cooked Green CauliflowerCauliflower, green, cooked, no salt added220.220.312.132.130.64NA128022700.13651.97
Boiled OkraBoiled and Drained Okra63.60.60.253.960.970.85NA20907401.231821.95
Boiled Summer SquashBoiled and Drained All Varieties Summer Squash550.220.212.570.690.33NA100027.500.717.51.95
Frozen SpinachUnprepared Frozen Spinach20210.320.771.750.320.59NA50001901012831.93
Dried Agar SeaweedSeaweed, agar, dried00.0030.0730.0660.990.099NA1900001.637.971.9
Swiss ChardRaw Swiss Chard16110.210.472.10.910.52NA73.7015809.9543681.9
Zucchini Summer Squash with SkinRaw Zucchini Summer Squash with Skin590.260.552.651.20.96NA141010500.7125.31.9
ArugulaRaw Arugula4760.180.341.221.750.29NA38806001.724341.88
ChivesRaw Chives7270.260.382.161.080.46NA350019400.77091.87
Yellow TomatoesRaw Yellow Tomatoes00.270.317.860.730.37NA2000600NANA1.87
Boiled Beet GreensBoiled and Drained Beet Greens14190.431.071.851.20.49NA5209206.717931.85
Frozen Crookneck And Straightneck Summer SquashFrozen Crookneck And Straightneck Summer Squash, Unprepared700.20.2420.440.44NA600320NANA1.85
Frozen Chopped BroccoliFrozen Chopped Broccoli, Unprepared2000.20.371.81.070.5NA258021704.73121.85
Chicory GreensRaw Chicory Greens12430.260.432.175.040.46NA478010409.8312941.83
Summer SquashRaw All Varieties Summer Squash62.50.30.893.040.971.36NA181010600.7518.81.8
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans40.280.362.41.10.26NA1400320NANA1.8
Cooked Chinese BroccoliBroccoli, chinese, cooked3730.430.6620.720.32NA450012802.23851.77
Frozen OkraFrozen Okra, Unprepared600.30.352.360.720.14NA493041.301.11651.77
OkraRaw Okra1090.610.183.030.740.65NA182069.700.82951.76
Enoki MushroomsRaw Enoki MushroomsNA0.610.54193.650.2733.81300013.50.02701.76
RadishesRaw Radishes00.0750.241.61.030.44NA156093008.131.75
Vitamins in Top 100 Vegetables with the highest Zinc content per 100 kcal
In the above table you can find and compare the amount of vitamins in all vegetables , sorted by most amount of Zinc per 100 calories.
Top 5 vegetables with most amount of zinc per 100 calories are:
- Raw Morel Mushrooms
- Raw White Gourd-flowered
- Raw Brown Mushrooms, Italian, Or Crimini Exposed to UV
- Raw Brown Mushrooms, Italian, Or Crimini
- Raw Balsam-pear , Pods