Zinc in Vegetables

List of vegetables with a high zinc content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Soy meal 5.06mg 46%
2 Soy protein concentrate 4.4mg 40%
3 Soy protein isolate 4.03mg 36.6%
4 Ground ginger 3.64mg 33.1%
5 Peanuts 3.27mg 29.7%
6 Roasted peanuts 2.77mg 25.2%
7 Chickpeas 2.76mg 25.1%
8 Fenugreek seed 2.5mg 22.7%
9 Adzuki beans 1.77mg 16.1%
10 Wasabi 1.62mg 14.7%
11 Tofu 1.56mg 14.2%
12 Cooked chickpeas 1.53mg 13.9%
13 Lentil sprouts 1.51mg 13.7%
14 Lupin beans 1.38mg 12.5%
15 Edamame 1.37mg 12.5%
16 Cowpeas 1.29mg 11.7%
17 Lentils 1.27mg 11.5%
18 Green peas 1.24mg 11.3%
19 Soy bean sprouts 1.17mg 10.6%
20 Garlic 1.16mg 10.5%
21 Hearts of palm 1.15mg 10.5%
22 Soy beans 1.15mg 10.5%
23 Black beans 1.12mg 10.2%
24 Parsley 1.07mg 9.7%
25 Extra-firm tofu 1.07mg 9.7%
26 Pea sprouts 1.05mg 9.5%
27 Navy beans 1.03mg 9.4%
28 Chili pepper 1.02mg 9.3%
29 Fava beans 1.01mg 9.2%
30 Peas 1mg 9.1%
31 Kidney beans 1mg 9.1%
32 Pinto beans 0.98mg 8.9%
33 Pink beans 0.96mg 8.7%
34 Alfalfa sprouts 0.92mg 8.4%
35 Pigeon peas 0.9mg 8.2%
36 Amaranth leaves 0.9mg 8.2%
37 Amaranth grain 0.86mg 7.8%
38 Mung beans 0.84mg 7.6%
39 Fiddlehead ferns 0.83mg 7.5%
40 Firm tofu 0.83mg 7.5%
41 Lima beans 0.79mg 7.2%
42 Endive 0.79mg 7.2%
43 Rapini 0.77mg 7%
44 Cooked spinach 0.76mg 6.9%
45 Chayote 0.74mg 6.7%
46 Canned green peas 0.71mg 6.5%
47 Escarole 0.69mg 6.3%
48 Grape leaves 0.67mg 6.1%
49 Cooked sweet corn 0.62mg 5.6%
50 Radicchio 0.62mg 5.6%
51 Cooked asparagus 0.6mg 5.5%
52 Parsnips 0.59mg 5.4%
53 Okra 0.58mg 5.3%
54 Broad beans (raw) 0.58mg 5.3%
55 Kale 0.56mg 5.1%
56 Chives 0.56mg 5.1%
57 Cooked rapini 0.54mg 4.9%
58 Potato starch 0.54mg 4.9%
59 Asparagus 0.54mg 4.9%
60 Spinach 0.53mg 4.8%
61 Welsh onion 0.52mg 4.7%
62 Coriander 0.5mg 4.5%
63 Pinto beans sprouts 0.5mg 4.5%
64 Bamboo shoots 0.47mg 4.3%
65 Broad beans 0.47mg 4.3%
66 Arugula 0.47mg 4.3%
67 Sweet corn 0.46mg 4.2%
68 Cooked broccoli 0.45mg 4.1%
69 Lamb's quarters 0.44mg 4%
70 Soy sauce (tamari) 0.43mg 3.9%
71 Brussels sprouts 0.42mg 3.8%
72 Chicory greens 0.42mg 3.8%
73 Broccoli 0.41mg 3.7%
74 Chinese broccoli 0.41mg 3.7%
75 Dandelion greens 0.41mg 3.7%
76 Mung bean sprouts 0.41mg 3.7%
77 Artichokes 0.4mg 3.6%
78 Shallots 0.4mg 3.6%
79 Kidney bean sprouts 0.4mg 3.6%
80 Cooked chinese broccoli 0.39mg 3.5%
81 Beet greens 0.38mg 3.5%
82 Salsify 0.38mg 3.5%
83 Burdock root 0.38mg 3.5%
84 Swiss chard 0.36mg 3.3%
85 Yardlong beans 0.36mg 3.3%
86 French fried potatoes 0.35mg 3.2%
87 Beets 0.35mg 3.2%
88 Cooked beets 0.35mg 3.2%
89 Ginger root 0.34mg 3.1%
90 Cooked brussels sprouts 0.33mg 3%
91 Zucchini 0.33mg 3%
92 Chicory roots 0.33mg 3%
93 Canned corn 0.32mg 2.9%
94 Pumpkin 0.32mg 2.9%
95 Cooked kohlrabi 0.31mg 2.8%
96 Raw sweet potato 0.3mg 2.7%
97 Raw potatoes 0.3mg 2.7%
98 Potatoes 0.29mg 2.6%
99 Radish 0.28mg 2.5%
100 Savoy cabbage 0.27mg 2.5%
101 Boiled potatoes 0.27mg 2.5%
102 Mashed potatoes (milk and butter added) 0.27mg 2.5%
103 Turnips 0.27mg 2.5%
104 Taro root 0.27mg 2.5%
105 Cauliflower 0.27mg 2.5%
106 Hot chili pepper 0.26mg 2.4%
107 Red bell peppers 0.25mg 2.3%
108 Green beans (snap beans) 0.25mg 2.3%
109 Rutabaga 0.24mg 2.2%
110 Carrots 0.24mg 2.2%
111 Patty pan squash 0.24mg 2.2%
112 Pokeberry shoots 0.24mg 2.2%
113 Cooked collard greens 0.23mg 2.1%
114 Garden cress 0.23mg 2.1%
115 Romaine lettuce 0.23mg 2.1%
116 Hydrolyzed soy sauce 0.23mg 2.1%
117 Cooked pumpkin 0.23mg 2.1%
118 Kimchi 0.22mg 2%
119 Red cabbage 0.22mg 2%
120 Tomatillos 0.22mg 2%
121 Collard greens 0.21mg 1.9%
122 Cooked onion 0.21mg 1.9%
123 Sweet potato 0.2mg 1.8%
124 Cooked cabbage 0.2mg 1.8%
125 Pumpkin leaves 0.2mg 1.8%
126 Green onions 0.2mg 1.8%
127 Boiled carrots 0.2mg 1.8%
128 Cucumber 0.2mg 1.8%
129 Butterhead lettuce 0.2mg 1.8%
130 Red leaf lettuce 0.2mg 1.8%
131 Fennel 0.2mg 1.8%
132 Dock 0.2mg 1.8%
133 Yam 0.2mg 1.8%
134 Turnip greens 0.19mg 1.7%
135 Chinese cabbage 0.19mg 1.7%
136 Cardoon 0.18mg 1.6%
137 Cabbage 0.18mg 1.6%
138 Lettuce 0.18mg 1.6%
139 Onion 0.17mg 1.5%
140 Tomatoes 0.17mg 1.5%
141 Purslane 0.17mg 1.5%
142 Cooked cauliflower 0.17mg 1.5%
143 Daikon 0.15mg 1.4%
144 Iceberg lettuce 0.15mg 1.4%
145 Cooked tomatoes 0.14mg 1.3%
146 Green bell peppers 0.13mg 1.2%
147 Celery 0.13mg 1.2%
148 Eggplant 0.12mg 1.1%
149 Leeks 0.12mg 1.1%
150 Cooked turnips 0.12mg 1.1%
151 Jerusalem artichoke 0.12mg 1.1%
152 Watercress 0.11mg 1%
153 Rhubarb 0.1mg 0.9%
154 Butterbur 0.09mg 0.8%
155 Honeydew melon 0.09mg 0.8%
156 Cooked leek 0.06mg 0.5%
157 Kohlrabi 0.03mg 0.3%
158 Groundcherries 0mg 0%