Sauteed Green Sweet PeppersPeppers, sweet, green, sauteed120.0360.0410.50.0960.17NA1.72015301.218.40.052
Dried BeechnutsNuts, beechnuts, dried00.0530.0640.150.160.12NA19.602.7NANANA0.063
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled00.0790.0960.230.240.18NA29040NANA0.094
KohlrabiRaw Kohlrabi7.40.190.0741.50.610.56NA59.3023001.780.370.11
Sauteed Red Sweet PeppersPeppers, sweet, red, sauteed1040.0420.0820.720.180.27NA1.5012202.3212.30.11
Frozen Par Fried Breaded Onion RingsFrozen Par Fried Breaded Onion Rings, Unprepared00.0390.0310.270.0930.051NA18.601.80NANA0.14
Frozen Potato PuffsFrozen Potato Puffs, Unprepared00.10.03410.330.11NA9.5503.8800.0621.40.15
Canned Sweet Potato, Syrup Pack, Drained SolidsSweet potato, canned, syrup pack, drained solids4240.0230.0350.310.370.0570.487.401001.062.40.15
Jerusalem-artichokesRaw Jerusalem-artichokes1.370.270.0821.80.540.11NA1805.4800.260.140.16
Sauteed Yellow OnionsOnions, yellow, sauteedNA0.040.0330.030.140.17NA1.63NA1.4600.5517.60.17
Roasted Macadamia NutsDry Roasted Macadamia Nuts00.0990.0120.320.0840.05NA1.400.09700.07900.18
Macadamia NutsRaw Macadamia Nuts00.170.0230.340.110.038NA1.5300.1700.075NA0.18
Cooked TaroCooked Taro no Salt2.80.0750.020.360.240.23NA13.403.5202.060.850.19
Boiled European ChestnutsBoiled and Steamed European Chestnuts0.760.110.0790.560.240.18NA29020.40NANA0.19
Boiled LeeksBoiled and Drained Leeks1320.0840.0650.650.230.36NA77.4013.501.6820.19
LeeksRaw Leeks1360.0980.0490.660.230.38NA105019.701.5770.2
Canned Sweet Potato, Vacuum PackSweet potato, canned, vacuum pack4380.0410.0630.810.570.211.7518.702901.12.40.2
Canned Ginger Root, Pickled, With Artificial SweetenerGinger root, pickled, canned, with artificial sweetener00.10.0750.110.740.19NA50000.9110.2
YamRaw Yam5.930.0950.0270.470.270.25NA19.5014.500.31.950.2
Tahitian TaroRaw Tahitian Taro2320.140.552.260.280.26NA20.502180NANA0.2
TaroRaw Taro3.570.0850.0220.540.270.25NA19.60402.130.890.21
Dried LeeksFreeze-dried Leeks4.360.250.121.10.240.38NA114036.80NANA0.21
CassavaRaw Cassava0.630.0540.030.530.0670.055NA1701300.121.20.21
Canned Sweet Potato, Syrup Pack, Solids And LiquidsSweet potato, canned, syrup pack, solids and liquids4240.0270.0520.510.370.0570.457.87011.801.062.360.21
Cooked Tahitian TaroCooked Tahitian Taro no Salt2000.10.451.10.290.27NA16086.40NANA0.23
Stewed TomatoesStewed Ripe Red Tomatoes41.80.140.11.40.320.11NA140230NANA0.23
Frozen Chopped OnionsFrozen Chopped Onions, Unprepared6.90.10.0930.520.350.26NA58.6011.40NANA0.24
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled0.470.110.0790.550.240.18NA290200NANA0.24
Peeled European ChestnutsPeeled Raw European Chestnuts0.510.0730.0080.560.240.18NA29.6020.50NANA0.25
Cooked Chopped Frozen OnionsBoiled Chopped Frozen Onions00.0820.0890.50.350.25NA46.409.300.0361.070.25
Boiled Sweet Potato no SkinBoiled Sweet Potato without Skin10360.0740.0620.710.760.221.87.901701.242.760.26
Cooked Chopped Frozen Green Sweet PeppersBoiled Chopped Frozen Green Sweet Peppers83.30.280.1760.130.6NA55.602290NANA0.28
Frozen Butternut Winter SquashFrozen Butternut Winter Squash, Unprepared4210.160.11.30.390.19NA4201103.252.460.3
Frozen Chopped Green Sweet PeppersFrozen Chopped Green Sweet Peppers, Unprepared900.350.196.850.150.69NA7002940NANA0.3
Frozen Chopped Red Sweet PeppersFrozen Chopped Red Sweet Peppers, Unprepared6050.350.196.850.150.69NA70029406.15190.3
Baked Frozen Sweet PotatoBaked Frozen Sweet Potato no Salt10430.0660.0560.560.560.191.562209.100.772.50.3
Boiled Dishcloth GourdBoiled and Drained Dishcloth GourdNA0.0820.0750.460.890.18NA21.401000.433.040.3
Baked Acorn Winter SquashSquash, winter, acorn, cooked, baked, without salt37.50.30.0231.570.90.35NA34019.30NANA0.3
Green TomatoesRaw Green Tomatoes1390.260.172.172.170.35NA39010201.65440.3
Boiled Frozen Butternut Winter SquashBoiled Frozen Butternut Winter Squash no Salt4280.130.11.20.390.18NA4108.970NANA0.31
CoconutRaw Coconut Meat00.0190.0060.150.0850.015NA7.3400.9300.0680.0560.31
Cooked Chopped Frozen Red Sweet PeppersBoiled Chopped Frozen Red Sweet Peppers6000.320.196.760.140.68NA62.5025806.7521.30.31
Lotus SeedsRaw Lotus Seeds1.120.190.0450.480.260.19NA31.5000NANA0.31
Sun-dried Chile PeppersSun-dried Hot Chile Peppers4090.0250.372.680.30.25NA15.709.700.9733.40.31
Canned Harvard Beets with LiquidsCanned Harvard Beets Solids and Liquids1.370.0140.0680.120.210.075NA39.703.30NANA0.32
Cooked Frozen OnionsBoiled and Drained Frozen Onions00.0570.0640.470.280.25NA46.4018.200.0361.070.32
Frozen Sweet PotatoFrozen Sweet Potato, Unprepared5400.070.0530.620.540.181.55220140NANA0.32
Mashed Acorn Winter SquashBoiled and Mashed Acorn Winter Squash1210.290.0241.560.890.34NA32.40190NANA0.32
Acorn Winter SquashRaw Acorn Winter Squash450.350.0251.7510.39NA42.5027.50NANA0.33
Baked Butternut Winter SquashSquash, winter, butternut, cooked, baked, without salt13950.180.0432.420.90.31NA47.5037.803.232.50.33
Hubbard Winter SquashRaw Hubbard Winter Squash1700.180.11.2510.39NA40027.500.43.250.33
Butternut Winter SquashRaw Butternut Winter Squash11820.220.0442.670.890.34NA60046.703.22.440.33
Mashed Hubbard Winter SquashBoiled and Mashed Hubbard Winter Squash6670.140.0931.10.990.34NA33.3021.700.43.330.33
Boiled EggplantBoiled and Drained Eggplant5.70.220.0571.70.210.25NA4003.701.178.30.34
Frozen Whole OnionsFrozen Whole Onions, Unprepared00.0740.0690.50.280.27NA6002300.0571.140.34
Microwaved PotatoesWhole Microwaved Potatoes00.110.031.630.430.33NA11.4014.40NANA0.34
Boiled Potato Flesh, Cooked In SkinBoiled Potato Flesh, Cooked In Skin without Salt00.120.0231.650.60.34NA11.501500.0112.530.34
Sweet PotatoRaw Sweet Potato8240.0910.0710.650.930.242.0312.802.800.32.10.35
Dishcloth GourdRaw Dishcloth GourdNA0.250.321.10.22NA3506000.53.50.35
SaffronSaffron Spices8.70.0370.0860.47NA0.33NA300260NANA0.35
Baked Sweet PotatoSweet Potato Baked in skin, flesh only10680.120.121.650.980.322.676.67021.800.792.560.36
Boiled ParsnipsBoiled and Drained Parsnips00.120.07210.830.13NA81.7018.301.41.40.37
Russet PotatoesRaw Whole Russet Potatoes00.10.0421.30.380.44NA17.707.200.0132.280.37
Baked Russet PotatoesBaked Whole Russet Potatoes1.050.0710.0511.40.40.37NA27.408.7400.0742.10.37
Baked White PotatoesBaked Whole White Potatoes1.10.0520.0471.660.420.23NA41.3013.700.0432.930.38
White PepperWhite Pepper Spices00.0070.0430.072NA0.034NA3.3807.10NANA0.38
Cooked Frozen PotatoesBoiled and Drained Frozen Potatoes00.160.0382.040.430.31NA12.3014.50NANA0.38
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts0.460.0520.0190.320.140.096NA13.600.5902.37NA0.39
Baked PotatoesWhole Baked Potatoes1.080.0690.0521.50.40.33NA30010.300.0432.150.39
Chinese ChestnutsRaw Chinese Chestnuts4.460.0710.080.360.250.18NA30.40160NANA0.39
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried4.40.0720.0810.360.250.18NA30.30160NANA0.39
PotatoesRaw Whole Potatoes00.110.0421.380.380.39NA19.5025.600.0132.60.39
HazelnutsNuts, hazelnuts or filberts0.160.10.0180.290.150.09NA180102.42.260.39
Steamed Hawaii Mountain YamMountain yam, hawaii, cooked, steamed, without salt00.10.0170.160.590.25NA14.6000NANA0.39
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts4.580.0720.080.360.250.18NA300160NANA0.39
Pistachio NutsRaw Pistachio Nuts4.640.160.0290.230.0930.3NA9.10100.51NA0.39
Boiled Yambean Boiled and Drained Yambean 2.630.0450.0740.50.320.11NA210370NANA0.39
Canned Pickled Beets with LiquidsCanned Pickled Beets Solids and Liquids3.080.0150.0740.390.210.077NA41.503.5400.0920.460.4
Boiled RutabagasBoiled and Drained Rutabagas00.270.142.40.520.34NA50062.700.80.670.4
Hawaii Mountain YamRaw Hawaii Mountain YamNA0.150.0280.720.650.27NA2103.900.312.10.4
Dried Pasilla PeppersPeppers, pasilla, dried5180.050.932.080.461.23NA49.301.860NANA0.41
Sweet OnionsRaw Sweet Onions00.130.0630.420.310.41NA72NA1500.0630.940.41
Roasted PistachiosDry Roasted Pistachio Nuts2.270.120.0410.240.090.2NA8.900.5200.382.30.41
Canned Hot Pickled PeppersPeppers, hot pickled, canned1950.170.11.560.910.48NA5905604.11000.41
Ground NutmegGround Nutmeg Spices0.950.0660.0110.25NA0.03NA14.500.570000.41
Dried PilinutsNuts, pilinuts, dried0.280.130.0130.0720.0670.016NA8.3400.083NANANA0.41
White PotatoesRaw Whole White Potatoes00.10.0491.540.410.29NA2601300.0142.30.42
Yambean Raw Yambean 2.630.0530.0760.530.360.11NA31.605301.20.790.42
Ginger RootRaw Ginger Root00.0310.0430.940.250.2NA13.806.2500.330.130.43
OnionsRaw Onions00.120.0680.290.310.3NA47.5018.500.0510.43
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto BeansNA0.170.0670.390.160.12NA2100.430NANA0.43
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids0.720.0180.0110.091NA0.084NA29.700.07200.212.460.43
Canned Green Chili PeppersPeppers, chili, green, canned28.60.0480.1430.40.57NA25701630NANA0.43
Boiled Green Sweet PeppersBoiled and Drained Green Sweet Peppers820.210.111.70.280.83NA57026601.8350.43
Boiled Red Sweet PeppersBoiled and Drained Red Sweet Peppers5250.210.111.70.280.83NA57061105.918.20.43
Boiled Burdock RootBoiled and Drained Burdock Root00.0440.0660.360.40.32NA22.702.9500.522.270.43
Canned Corn, Sweet, Yellow, Rinsed With Tap WaterCanned Corn, Sweet, Yellow, Rinsed With Tap Water, SolidsNA0.0230.0231.2NANANA45.302.660NANA0.44
Boiled SalsifyBoiled and Drained Salsify00.0820.250.580.410.32NA2206.7600.280.440.44
Canned Carrot JuiceCarrot juice, canned23900.230.140.970.570.54NA10021.302.938.80.45
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans00.20.0710.410.180.13NA29.400.590NANA0.45
Vitamins 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 vitamins 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