-
Mollusks, abalone, mixed species, raw
Zinc to Copper
4.18
mg:mg
Weight
100
g
Energy
105
kcal
Zinc
(7.5%)
0.82
mg
Copper
(21.8%)
0.196
mg
-
New Zealand spinach, raw
Zinc to Copper
4.09
mg:mg
Weight
100
g
Energy
14
kcal
Zinc
(3.5%)
0.38
mg
Copper
(10.3%)
0.093
mg
-
Spinach, raw
Zinc to Copper
4.08
mg:mg
Weight
100
g
Energy
23
kcal
Zinc
(4.8%)
0.53
mg
Copper
(14.4%)
0.13
mg
-
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)
Zinc to Copper
4.08
mg:mg
Weight
100
g
Energy
61
kcal
Zinc
(5.8%)
0.64
mg
Copper
(17.4%)
0.157
mg
-
Vinespinach, (basella), raw
Zinc to Copper
4.02
mg:mg
Weight
100
g
Energy
19
kcal
Zinc
(3.9%)
0.43
mg
Copper
(11.9%)
0.107
mg
-
Turtle, green, raw
Zinc to Copper
4
mg:mg
Weight
100
g
Energy
89
kcal
Zinc
(9.1%)
1
mg
Copper
(27.8%)
0.25
mg
-
Frog legs, raw
Zinc to Copper
4
mg:mg
Weight
100
g
Energy
73
kcal
Zinc
(9.1%)
1
mg
Copper
(27.8%)
0.25
mg
-
Avocados, raw, California
Zinc to Copper
4
mg:mg
Weight
100
g
Energy
167
kcal
Zinc
(6.2%)
0.68
mg
Copper
(18.9%)
0.17
mg
-
Beans, kidney, red, mature seeds, raw
Zinc to Copper
3.99
mg:mg
Weight
100
g
Energy
337
kcal
Zinc
(25.4%)
2.79
mg
Copper
(77.7%)
0.699
mg
-
Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw
Zinc to Copper
3.99
mg:mg
Weight
100
g
Energy
336
kcal
Zinc
(30.6%)
3.37
mg
Copper
(93.9%)
0.845
mg
-
Veal, variety meats and by-products, kidneys, raw
Zinc to Copper
3.99
mg:mg
Weight
100
g
Energy
99
kcal
Zinc
(17.9%)
1.97
mg
Copper
(54.9%)
0.494
mg
-
Peanuts, virginia, raw
Zinc to Copper
3.98
mg:mg
Weight
100
g
Energy
563
kcal
Zinc
(40.3%)
4.43
mg
Copper
(123.6%)
1.112
mg
-
Yardlong beans, mature seeds, raw
Zinc to Copper
3.98
mg:mg
Weight
100
g
Energy
347
kcal
Zinc
(31.8%)
3.5
mg
Copper
(97.7%)
0.879
mg
-
Seaweed, laver, raw
Zinc to Copper
3.98
mg:mg
Weight
100
g
Energy
35
kcal
Zinc
(9.5%)
1.05
mg
Copper
(29.3%)
0.264
mg
-
Lima beans, thin seeded (baby), mature seeds, raw
Zinc to Copper
3.91
mg:mg
Weight
100
g
Energy
335
kcal
Zinc
(23.6%)
2.6
mg
Copper
(73.9%)
0.665
mg
-
Turkey, all classes, liver, raw
Zinc to Copper
3.9
mg:mg
Weight
100
g
Energy
128
kcal
Zinc
(30.6%)
3.37
mg
Copper
(95.9%)
0.863
mg
-
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)
Zinc to Copper
3.9
mg:mg
Weight
100
g
Energy
78
kcal
Zinc
(7.5%)
0.83
mg
Copper
(23.7%)
0.213
mg
-
Garlic, raw
Zinc to Copper
3.88
mg:mg
Weight
100
g
Energy
149
kcal
Zinc
(10.5%)
1.16
mg
Copper
(33.2%)
0.299
mg
-
Mollusks, octopus, common, raw
Zinc to Copper
3.86
mg:mg
Weight
100
g
Energy
82
kcal
Zinc
(15.3%)
1.68
mg
Copper
(48.3%)
0.435
mg
-
Peas, mature seeds, sprouted, raw
Zinc to Copper
3.86
mg:mg
Weight
100
g
Energy
124
kcal
Zinc
(9.5%)
1.05
mg
Copper
(30.2%)
0.272
mg
-
Fish, sucker, white, raw
Zinc to Copper
3.85
mg:mg
Weight
100
g
Energy
92
kcal
Zinc
(6.8%)
0.75
mg
Copper
(21.7%)
0.195
mg
-
Lima beans, large, mature seeds, raw
Zinc to Copper
3.82
mg:mg
Weight
100
g
Energy
338
kcal
Zinc
(25.7%)
2.83
mg
Copper
(82.2%)
0.74
mg
-
Broadbeans (fava beans), mature seeds, raw
Zinc to Copper
3.81
mg:mg
Weight
100
g
Energy
341
kcal
Zinc
(28.5%)
3.14
mg
Copper
(91.6%)
0.824
mg
-
Fish, burbot, raw
Zinc to Copper
3.8
mg:mg
Weight
100
g
Energy
90
kcal
Zinc
(6.9%)
0.76
mg
Copper
(22.2%)
0.2
mg