Sesame FlourHigh fat Sesame Flour7216.9NA6916376.75NA36601919NA18648.44.1
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2493.13NA1511882.25NA4174169NA81.646.720.4
Watermelon Seed KernelsDried Watermelon Seed Kernels2453.1NA3323367.32NA34252939NA44946.423
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5946.6NA35.315696.47NA3511184215617746.422.7
Hemp SeedsHulled Hemp Seeds3187.26NA36317534.5NA7484544311722.74522.5
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels2096.1NA40268520.6NA5593367042.631.835.423.7
Whole Sesame SeedsDried Whole Sesame Seeds442318.5NA66159211NA28532123156503521.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2365.8NA36.6249520.4NA5325357442.681.634.79.2
Roasted Sesame SeedsRoasted Whole Sesame Seeds448611.2NA67161511.3NA289421551565032.515
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2726.35NA2915656.53NA3025167815621330.517
Pine NutsDried Pine Nuts72.66NA2511394015260827083.189.0729.310.3
Cashew NutsRaw Cashew Nuts1689.96NA30.313247.5NA269029949054.426.223.6
Roasted CashewsDry Roasted Cashew Nuts20410NA27.211793.75NA222325635372.625.47.7
Oil Roasted CashewsOil Roasted Cashew Nuts1959.27NA27.412387.57NA24092867925924.315.8
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2598.3NA315859.6NA52532227NA13.6244.54
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt3188.3NA17.25859.57NA5239385636013.6245.44
Cashew ButterPlain Cashew Butter no Salt1959.93NA2311703.7NA20732477526823.413.4
Roasted PecansDry Roasted Pecans3275.3NA12.759918NA13291923184.54235.1
Adzuki BeansRaw Adzuki Beans2994.96NA22.65767.85NA172856881422.72361
Sunflower SeedsDried Sunflower Seed Kernels3548.16NA2414748.85NA299429262404122.721.5
Sunflower Seed ButterSunflower Seed Butter no Salt2907.24NA18.714119.4NA3021261347413.6222.8
SoybeansRaw Soybeans12567.52NA71.2127011.4NA3193815180.79.072238.7
Soy NutsDry-roasted Soybeans6354.9NA1810349.9NA2944618787.59.0721.63.63
TahiniSesame Butter from Roasted Kernels19327.3NA40.64316.6NA332018781565222114
ChiaDried Chia Seeds28624.2NA35152012.4NA3901184625072.620.826.3
PecansPecans nuts3185.4445.411.554920.470.81256186017.2020.516
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3045.44NA11.254916.8NA1193177827.24.5420.35.13
FlaxseedSeeds, flaxseed11575.53NA26177811.3NA2912368811513619.731.6
HickorynutsDried Hickorynuts2773.35NA9.678521NA1524197836.74.5419.512
Pinyon Pine NutsDried Pinyon Pine Nuts36.34.7NA14106119.7NA1592849NA32719.426.8
Soy VermicelliVermicelli, made from soy2498.7NA8.29.07NANA9113.61221819.254
BrazilnutsDried Brazilnuts7267.9NA1117065.55NA32892989869513.618.415.5
Soy FlourRaw Full-fat Soy Flour93413.2NA29194610.31424224111408345917.823.4
White BeansRaw White Beans10894.46NA47.48628.15NA136581425872.616.651.3
Black BeansRaw Black Beans5583.8NA22.87764.8NA1597672714.522.716.650
Navy BeansRaw Navy Beans6673.8NA257946.43NA184653755022.716.655
Cranberry BeansRaw Cranberry Beans5763.6NA22.77084.17NA1687604257.627.216.556.2
Red LentilsRaw Pink Or Red Lentils2185.9NA33.52687.8NA13343030031.816.335.5
Peanut SpreadLow Sugar Peanut Spread3273.45NA137448.98NA1588371041.31324168.75
Split Green PeasRaw Split Green Peas2093.67NA21.52865.4NA1515386548.522.71639.4
Common CowpeasRaw Common Cowpeas4993.83NA37.58356.93NA192350444172.615.354.2
Mungo BeansRaw Mungo Beans6264.45NA34.312116.93NA17194459371721549
Roasted AlmondsDry Roasted Almonds12165NA17126610NA213632349.0713.61511
Plain Almond ButterPlain Almond Butter no Salt15744.24NA1612669.67NA230433931131.8157.44
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2772.4NA6.97988.37NA180132931527.2156.58
LentilsRaw Lentils1593.42NA29.52136.3NA127530710.4527.21537.5
PeanutsRaw Peanuts4175.2NA20.87628.77NA1706319832.781.61529.5
Broadbeans Raw Broadbeans 4673.74NA30.48717.38NA19104817375914.250
Roasted SoybeansSoybeans roasted without salt6263.76NA17.76589.8NA1647666886.61814.28.85
AlmondsNuts, almonds12204.68NA1712259.92052182332518.64.541420
WalnutsEnglish Walnuts4457.2NA1371715.5951569200022.29.071418.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added13204.33NA16.7124311NA2114317118.64.541412.7
NattoNatto9843.03NA395226.93NA78933074031.813.7250
Blanched AlmondsNuts, almonds, blanched10704.66NA1512168.32NA2182298914.58613.520.5
Dried PilinutsNuts, pilinuts, dried6584.35NA16137010.5NA26082300NA13.613.512.6
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1811.55NA20.83722.2NA544152912.731.813314
Large Lima BeansRaw Large Lima Beans3673.36NA3410167.6NA1746782032.781.61346
Small White BeansRaw Small White Beans7852.9NA358305.8NA201869945854.412.753
Chickpea flourChickpea flour (besan)2044.14NA227537.26NA1442383737.629012.746.6
Kidney BeansRaw All Types Kidney Beans6494.35NA376354.63NA1846637814.510912.753.3
Red Kidney BeansRaw Red Kidney Beans3763.179.9830.36265.04NA1842616414.554.412.753.3
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2042.62148.67268.16NA14473379377712.75.17
Dry-roasted PeanutsDry-roasted Peanuts, no salt2631.94NA7.178078.1NA164728764227.212.68.2
Chickpeas Raw Chickpeas 2592.98NA19.53589.66NA11433257010912.535
Pigeon Peas Raw Pigeon Peas 5904.8NA23.78308.12NA16656314377712.548
Mung BeansRaw Mung Beans5994.27NA30.68574.7NA1665565237681241
Peanut ButterSmooth Peanut Butter2452.6149.88126.17NA152026851832159127.03
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3673NA288537.65NA1678636431.85911.854.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3275.95NA15.352217NA7673484NA15411.745
MisoMiso2591.9NA11.32183.9NA72195331.81691011.6195
Pink BeansRaw Pink Beans5903.67NA30.78266.24NA188266415936.311.645.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts5587.94NA2078525NA1406342518.6011.311.4
HazelnutsNuts, hazelnuts or filberts5177.82NA21.373928NA131530841101124
Roasted PistachiosDry Roasted Pistachio Nuts4855.86NA18.34945.64NA2127456845.427.210.68.4
Great Northern BeansRaw Great Northern Beans7943.8NA258576.45NA2028629158.563.510.548.5
Pinto BeansRaw Pinto Beans5134.05NA237985.2NA1864631912754.410.351.4
Black Turtle BeansRaw Black Turtle Beans7264.54NA39.57264.54NA1996680414.5419.9850
Blanched HazelnutsBlanched Hazelnuts Or Filberts6767.26NA1572657.4NA1406298518.609.9826.3
Pistachio NutsRaw Pistachio Nuts4765.915.417.85495.44NA2223464931.84.549.9820
Toasted Dried CoconutToasted Dried Coconut Meat1223.7NA15.441712.7NA9572513NA1689.34.54
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1183.66NA15.241712.6NA9482499NA1689.257.57
Dried CoconutDried Coconut Meat1183.6NA1540812.5NA9342463841689.113.6
Fried TofuTofu, fried16871.8NA222726.8NA130266212972.69.03229
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate43591.8NA224316.8NA130266212972.69.03229
MothbeansRaw Mothbeans6803.12NA49.217288.26NA22185402371368.744
French BeansRaw French Beans8442NA15.48535.44NA1379596958.581.68.649
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1271.35NA9.072362.6NA76224135.4436.38.03301
Soy CheeseSoybean, curd cheese8531.72NA25.410344.03NA100790376.2917.8322
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari15651.5NA12.52404.77NA104866276.29.077.53323
Cooked TempehTempeh, cooked4352.45NA9.663495.83NA11481819063.57.12270
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate30981.7NA122635.36NA86210757963.57.12317
FuyuSalted and Fermented Tofu2091.7NA92365.33NA33134078.5130327.08318
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2221.6NA132184.67NA762132016.831.86.94273
FalafelHome prepared Falafel2451.17NA15.53723.13NA87126544.5413346.8157
Almond pasteNuts, almond paste7802.06NA7.265903.9NA1170142419416.764
Commercial HummusHummus, commercial2131.7NA11.53405.24NA821141521.319326.53260
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt6443.5NA19.62455.44NA694127013596.53305
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted1593.3NA9.532909.37NA4221937NA866.5226
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1322.68NA10.462111.8NA7033293NA22.76.440.4
Canned Baked BeansCanned Baked Beans no Salt2270.93NA1.3145NANA472134320.44.546.35329
Minerals in Top 100 Nuts & Legumes with the highest Zinc content per 1 lb
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Zinc per 1 pound.
Top 5 nuts & legumes with most amount of zinc per 1 pound are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds