Dried Shiitake MushroomsMushrooms, shiitake, dried43.720.5NA6.835244.67NA1167608818351.630.437.7
Dried PepeaoPepeao, dried44820NA24.45794.57NA46028101802783044.2
Dried Agar SeaweedSeaweed, agar, dried24812.42NA85305617NA206446529.44052334.5
Dried ChivesFreeze-dried Chives32272.72NA79.425405.36NA20561174837.327820.37.94
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.3
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Soy VermicelliVermicelli, made from soy2187.6NA7.27.94NANA79.412107161747.2
Yeast extract spreadYeast extract spread2660.97NA167141.04NA41383351101341516.6162
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5
Hearts Of PalmRaw Hearts Of Palm71.42.56NA6.739.7NANA55671682.7855.615276
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.7
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.449
Red LentilsRaw Pink Or Red Lentils1915.17NA29.32346.8NA11672651027.814.331
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.66
Split Green PeasRaw Split Green Peas1833.2NA18.82504.72NA1326338242.5201434.5
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.4
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.75
LentilsRaw Lentils1393NA261875.53NA111526870.4241332.8
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74
NattoNatto8612.65NA344566.06NA69128933527.812218
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA12623358332541141
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.52
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.2
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.15
Fireweed LeavesRaw Fireweed Leaves17031.27NA9.5361926.6NA42919613.5713510.6281
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
MisoMiso2261.67NA9.91913.4NA63183327.81479610171
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers5325.5NA41.37467.53NA12981258214.77669.577.94
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Lemon Grass Raw Lemon Grass 2581.06NA32.423820.7NA40128702.78248.85280
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.7
Dried Oriental RadishesRadishes, oriental, dried24966.47NA26.76752.14NA810138672.7811038.4578
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans3252.1NA1.63814.5NA85722502.455.68.33267
Morel MushroomsRaw Morel Mushrooms1712.5NA48.375.42.33NA77016318.7383.38.06356
Dried SpirulinaDried Spirulina Seaweed47624.2NA1137747.54NA468541028.641597.9418.6
Fried TofuTofu, fried14761.58NA19.32385.93NA113957911363.57.9201
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.9201
Sun-dried TomatoesTomatoes, sun-dried4375.65NA367707.33NA141313602224257.957.8
Irishmoss SeaweedRaw Irishmoss Seaweed2860.59NA35.35721.47NA6232502.782667.74323
Dried ShallotsFreeze-dried Shallots7261.7NA244135.62NA1175654922.62347.667.94
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
Onions FlakesDry Onions Flakes10201.65NA6.153655.5NA120364382083.37.515.6
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1111.2NA7.942062.27NA66721114.7631.87.03263
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.83281
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari13691.3NA112104.18NA91757966.77.946.6282
Root WasabiRaw Root Wasabi5080.62NA4.12741.55NA3182254NA67.56.43274
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils55.61.34NA12.31392NA60711272.439.76.35273
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1030.81NA9.332183.5NA484175014.3246.27255
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.23236
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate27111.5NA10.62304.7NA7549416955.66.23277
FuyuSalted and Fermented Tofu1831.5NA7.862064.66NA29029868.7114036.2278
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1941.4NA11.51914.1NA667115514.727.86.07239
Sprouted LentilsRaw Sprouted Lentils991.4NA12.71472NA68712782.443.76267
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.95137
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.7228
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt5643.07NA172144.76NA607111111.551.65.7267
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 910.73NA8.41983.14NA484148813.5205.64262
Dried Ancho PeppersPeppers, ancho, dried2422NA43.44485.08NA798956911.51715.6490
Canned Baked BeansCanned Baked Beans no Salt1980.82NA1.15127NANA4131175183.975.56288
Dried Pasilla PeppersPeppers, pasilla, dried3851.68NA395166.27NA1060881912.73535.5659
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3571.14NA14.72502.52NA44822275.16245.48250
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2020.92NA4.762142.7NA50897210.3165.48282
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt123.56NA1.7555.60.81NA11546498165.28331
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt951.06NA9.962101.9NA61911039.92165.1278
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt75.41NA13.21431.96NA7141465117.945.04276
Green PeasRaw Green Peas990.7NA5.831311.63NA4299687.14204.92313
Kelp SeaweedRaw Kelp Seaweed6670.52NA11.34800.79NA1673532.789254.9324
Boiled Green PeasBoiled and Drained Green Peas1070.69NA6.11552.1NA46410767.54124.72309
Sprouted SoybeansRaw Sprouted Soybeans2661.7NA8.332862.8NA65119212.455.64.64274
GarlicRaw Garlic7181.2NA6.75996.64NA607159256.467.54.6232
EppawRaw Eppaw4370.93NA4.561274.34NA65513493.5747.64.56238
Canned Hearts Of PalmHearts of palm, canned2300.53NA12.41515.53NA2587032.7816914.56358
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.56248
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1980.92NA8.31981.47NA53615365.163.974.52257
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.45261
Canned White BeansBeans, white, mature seeds, canned2900.92NA122022.04NA36118026.3513494.45278
Bamboo ShootsRaw Bamboo Shoots51.60.75NA2121.04NA23421153.18164.37361
EpazoteRaw Epazote10910.75NA7.4648012.3NA34125123.571714.37354
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV71.42NA1.635.70.56NA4761778103244.37366
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini71.42NA1.635.70.56NA4761778103244.37366
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251
HummusHome Prepared Hummus1940.89NA6.21152.25NA4376879.539604.33257
Minerals in Top 100 Vegetables & Legumes with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of minerals in all vegetables & legumes , sorted by most amount of Zinc per 14 ounces.
Top 5 vegetables & legumes with most amount of zinc per 14 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Adzuki Beans