Foods high in Zinc, low in Copper, Folate
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1
Pork chop
Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled
Zinc Rank
41
Copper Rank
8704
Folate Rank
8060
Total rank
16805
Price:
$0.8
41
83
727
2
Cervelat
Thuringer, cervelat, summer sausage, beef, pork
Zinc Rank
129
Copper Rank
8694
Folate Rank
8163
Total rank
16986
Price:
$2.7
129
93
624
3
Crab stick
Crustaceans, crab, alaska king, imitation, made from surimi
Zinc Rank
248
Copper Rank
8685
Folate Rank
8060
Total rank
16993
Price:
$12
248
102
727
4
Pumpkin seeds
Seeds, pumpkin and squash seeds, whole, roasted, without salt
Zinc Rank
127
Copper Rank
8697
Folate Rank
8177
Total rank
17001
Price:
$2.2
127
90
610
5
Ham
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted
Zinc Rank
43
Copper Rank
8697
Folate Rank
8281
Total rank
17021
Price:
$0.5
43
90
506
6
Pastrami
Beef, cured, pastrami
Zinc Rank
202
Copper Rank
8680
Folate Rank
8143
Total rank
17025
Price:
$2.2
202
107
644
7
Bratwurst
Bratwurst, beef and pork, smoked
Zinc Rank
188
Copper Rank
8682
Folate Rank
8181
Total rank
17051
Price:
$3
188
105
606
8
Salami
Salami, cooked, beef and pork
Zinc Rank
295
Copper Rank
8681
Folate Rank
8086
Total rank
17062
Price:
$2.7
295
106
701
9
Italian sausage
Sausage, Italian, pork, cooked
Zinc Rank
163
Copper Rank
8684
Folate Rank
8216
Total rank
17063
Price:
$2.2
163
103
571
10
Pork jowl
Pork, fresh, variety meats and by-products, jowl, raw
Zinc Rank
307
Copper Rank
8678
Folate Rank
8081
Total rank
17066
Price:
$0.8
307
109
706
11
Table salt
Salt, table
Zinc Rank
330
Copper Rank
8677
Folate Rank
8060
Total rank
17067
Price:
$0.1
330
110
727
12
Apple cider vinegar
Vinegar, cider
Zinc Rank
330
Copper Rank
8677
Folate Rank
8060
Total rank
17067
Price:
$4
330
110
727
13
Vegetable oil
Oil, corn, peanut, and olive
Zinc Rank
331
Copper Rank
8677
Folate Rank
8060
Total rank
17068
Price:
$1.3
331
110
727
14
Sugar
Sugars, granulated
Zinc Rank
331
Copper Rank
8677
Folate Rank
8060
Total rank
17068
Price:
$0.1
331
110
727
15
Vinegar
Vinegar, distilled
Zinc Rank
331
Copper Rank
8677
Folate Rank
8060
Total rank
17068
Price:
$3
331
110
727
16
Palm oil
Oil, palm
Zinc Rank
331
Copper Rank
8677
Folate Rank
8060
Total rank
17068
Price:
$2
331
110
727
17
Olive oil
Oil, olive, salad or cooking
Zinc Rank
331
Copper Rank
8677
Folate Rank
8060
Total rank
17068
Price:
$1.4
331
110
727
18
Coconut oil
Oil, coconut
Zinc Rank
331
Copper Rank
8677
Folate Rank
8060
Total rank
17068
Price:
$2.2
331
110
727
19
Cod liver oil
Fish oil, cod liver
Zinc Rank
331
Copper Rank
8677
Folate Rank
8060
Total rank
17068
Price:
$5
331
110
727
20
Avocado oil
Oil, avocado
Zinc Rank
331
Copper Rank
8677
Folate Rank
8060
Total rank
17068
Price:
$2
331
110
727
21
Sunflower oil
Oil, sunflower, linoleic, (partially hydrogenated)
Zinc Rank
331
Copper Rank
8677
Folate Rank
8060
Total rank
17068
Price:
$1.5
331
110
727
22
Olive
Olives, ripe, canned (small-extra large)
Zinc Rank
330
Copper Rank
8678
Folate Rank
8060
Total rank
17068
Price:
$3.5
330
109
727
23
Turmeric
Spices, turmeric, ground
Zinc Rank
330
Copper Rank
8677
Folate Rank
8062
Total rank
17069
Price:
$2.5
330
110
725
24
Cinnamon
Spices, cinnamon, ground
Zinc Rank
331
Copper Rank
8677
Folate Rank
8061
Total rank
17069
Price:
$4
331
110
726
25
Halibut
Fish, halibut, greenland, cooked, dry heat
Zinc Rank
208
Copper Rank
8687
Folate Rank
8177
Total rank
17072
Price:
$5
208
100
610
26
Paprika
Spices, paprika
Zinc Rank
330
Copper Rank
8677
Folate Rank
8065
Total rank
17072
Price:
$2.6
330
110
722
27
Curry powder
Spices, curry powder
Zinc Rank
330
Copper Rank
8677
Folate Rank
8066
Total rank
17073
Price:
$2.6
330
110
721
28
Garlic powder
Spices, garlic powder
Zinc Rank
331
Copper Rank
8677
Folate Rank
8065
Total rank
17073
Price:
$2.8
331
110
722
29
Garlic
Garlic, raw
Zinc Rank
328
Copper Rank
8678
Folate Rank
8067
Total rank
17073
Price:
$0.6
328
109
720
30
Pimiento
Pimento, canned
Zinc Rank
331
Copper Rank
8677
Folate Rank
8065
Total rank
17073
Price:
$1
331
110
722
31
Short ribs
Beef, rib, shortribs, separable lean and fat, choice, cooked, braised
Zinc Rank
16
Copper Rank
8702
Folate Rank
8355
Total rank
17073
Price:
$2.3
16
85
432
32
Star anise
Spices, anise seed
Zinc Rank
320
Copper Rank
8679
Folate Rank
8076
Total rank
17075
Price:
$2
320
108
711
33
Thyme
Thyme, fresh
Zinc Rank
331
Copper Rank
8677
Folate Rank
8068
Total rank
17076
Price:
$2.2
331
110
719
34
Nutmeg
Spices, nutmeg, ground
Zinc Rank
331
Copper Rank
8677
Folate Rank
8069
Total rank
17077
Price:
$6
331
110
718
35
Saffron
Spices, saffron
Zinc Rank
331
Copper Rank
8677
Folate Rank
8070
Total rank
17078
Price:
$2.2
331
110
717
36
Cayenne pepper
Spices, pepper, red or cayenne
Zinc Rank
331
Copper Rank
8677
Folate Rank
8071
Total rank
17079
Price:
$2.5
331
110
716
37
Mackerel
Fish, mackerel, Atlantic, cooked, dry heat
Zinc Rank
249
Copper Rank
8685
Folate Rank
8149
Total rank
17083
Price:
$7
249
102
638
38
Ginger
Ginger root, raw
Zinc Rank
330
Copper Rank
8677
Folate Rank
8077
Total rank
17084
Price:
$0.5
330
110
710
39
Steak
Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled
Zinc Rank
9
Copper Rank
8698
Folate Rank
8378
Total rank
17085
Price:
$2.4
9
89
409
40
Lablab
Hyacinth beans, mature seeds, cooked, boiled, without salt
Zinc Rank
67
Copper Rank
8736
Folate Rank
8283
Total rank
17086
Price:
$0.8
67
51
504