YokanYokan, prepared from adzuki beans and sugar310.033NA1.3420.80.16NA46522.65960.08141
Dried BeechnutsNuts, beechnuts, dried0.520.35NA1.300.7NA0530NA19.80.193.44
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled53.70.52NA1.959.41.04NA1407911.4429.70.287.6
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled520.53NA1.94600.96NA111806NA300.287.3
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated21.40.069NA1.852.560.085NA27.48.556.758.550.3511.5
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes7.240.19NA0.9933.60.63NA65.823810.61880.4710
Roasted Macadamia NutsDry Roasted Macadamia Nuts29.20.24NA1.149.31.27NA82.71524.91.670.540.67
Macadamia NutsRaw Macadamia Nuts35.50.32NA1.5454.31.73NA78.61541.52.10.540.57
Boiled European ChestnutsBoiled and Steamed European Chestnuts1051.1NA3.961241.96NA2271637NA620.57156
SoymilkSoymilk Unfortified1390.71NA3.561391.24NA28965626.72830.67489
Roasted European ChestnutsNuts, chestnuts, european, roasted35.50.62NA1.140.41.44NA1317251.472.450.749.6
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled380.63NA1.42451.34NA131730NA4.230.7368.5
Peeled European ChestnutsPeeled Raw European Chestnuts290.64NA1.44460.51NA58741NA3.060.7579.6
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27.40.34NA5.03701.17NA146335NA19.80.85111
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)100.34NA2.0725.51.2NA111295NA3.640.8749
Coconut MilkRaw Coconut Milk210.35NA2.1448.31.2NA1303438.119.60.8788.2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.940.35NA1.247.51.2NA87.6345NA180.88106
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed11.40.35NA1.4740.41.22NA92242NA16.20.890.73
Dried CoconutDried Coconut Meat120.36NA1.5411.25NA942478.4170.911.36
CoconutRaw Coconut Meat120.37NA2.06271.27NA963028.56170.9340
Lotus SeedsRaw Lotus Seeds1480.32NA3.21892.1NA5661237NA3.370.94260
Almond pasteNuts, almond paste1130.3NA1.05850.56NA1692062.755.90.979.22
Tofu YogurtTofu yogurt3770.24NA3.4128NANA12115041.51120.99247
Toasted Dried CoconutToasted Dried Coconut Meat13.70.41NA1.746.61.4NA107281NA18.81.040.51
Blanched HazelnutsBlanched Hazelnuts Or Filberts710.76NA1.5776.36.03NA1483141.9601.052.76
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.21NA1.651450.5NA47022354341001.15340
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts570.81NA2.0380.32.58NA1443511.901.161.17
Chinese ChestnutsRaw Chinese Chestnuts240.49NA1.91132.14NA129599NA41.1759
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried240.49NA1.91132.15NA128600NA4.131.177.36
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted240.49NA1.91132.14NA128599NA5.021.1750.5
HazelnutsNuts, hazelnuts or filberts54.50.82NA2.25782.95NA1393251.1501.172.54
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts23.50.49NA1.91142.15NA129600NA3.921.18121
Pistachio NutsRaw Pistachio Nuts56.30.71.822.1650.64NA2635493.750.541.182.34
Roasted PistachiosDry Roasted Pistachio Nuts560.68NA2.1570.65NA2465285.243.151.230.97
Dried PilinutsNuts, pilinuts, dried60.50.4NA1.471260.97NA240212NA1.251.241.16
Carob flourCarob flour4700.77NA3.97730.69NA10711187.1647.31.244.84
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids930.54NA2.13521.74NA1742376.744611.3145
FalafelHome prepared Falafel48.60.23NA3.1740.62NA1735270.92651.3531
Canned Chickpeas Canned Chickpeas , Solids970.55NA2.3561.83NA1832726.75311.36144
Peanut ButterSmooth Peanut Butter27.60.291.61.1910.69NA17130220.62431.360.79
Dry-roasted PeanutsDry-roasted Peanuts, no salt29.60.22NA0.81910.91NA1863244.753.071.40.93
WalnutsEnglish Walnuts450.73NA1.3372.51.579.631592022.250.921.41.87
Chunk Style Peanut ButterPeanut butter, chunk style, without salt230.291.580.9781.50.92NA1623794.188.661.420.58
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1091.9NA1.0789.30.24NA2211563NA411.5106
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1470.27NA2.51300.89NA2378602.8141.5155
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1251.9NA1.3900.24NA2541568NA40.61.572
Blanched AlmondsNuts, almonds, blanched1200.52NA1.671360.93NA2453351.639.661.52.3
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1640.67NA3.26770.95NA246600NA5441.5179
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt7.70.42NA8.052671.35NA3857797.1825.61.5178
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added1440.47NA1.81351.2NA2303452.030.491.51.4
Coconut WaterCoconut Water (liquid From Coconuts)3790.63NA4.583952.24NA316394715.816581.581500
Canned Pinto BeansCanned Pinto Beans, Solids1660.68NA3.584.21NA266721NA6291.6186
Plain Almond ButterPlain Almond Butter no Salt1700.46NA1.71361.04NA2483651.173.421.60.8
AlmondsNuts, almonds1390.53NA1.921401.1323.52493802.120.521.62.3
Chocolate SoymilkUnfortified Chocolate Soymilk1190.98NA2.371.4NANA243681232521.6408
Peanut SpreadLow Sugar Peanut Spread33.20.35NA1.375.70.91NA1623784.21351.620.89
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt30.60.27NA0.76880.92NA1993641.6531.640.73
Canned Kidney BeansCanned All Types Kidney Beans1210.48NA4.18960.6NA3218463.210571.64279
Roasted AlmondsDry Roasted Almonds1340.55NA1.871401.1NA23635811.51.661.2
French BeansRaw French Beans1630.38NA2.971641.05NA266115111.315.71.669.4
MothbeansRaw Mothbeans1310.6NA9.53331.6NA42810427.1726.21.688.47
Canned Great Northern BeansBeans, great northern, mature seeds, canned1390.42NA4.131341.07NA35892410.89741.7184
PeanutsRaw Peanuts48.70.61NA2.42891.02NA1993733.89.521.733.44
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1270.62NA6.581130.75NA3519992.776.921.75152
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1150.63NA6.261150.77NA35610154.312661.8249
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1150.63NA6.261150.77NA35610154.34551.8249
TempehTempeh1730.88NA4.21272.03NA4166440141.893
Commercial HummusHummus, commercial59.50.48NA3.2951.46NA2293955.955391.8272.7
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1440.7NA3.7720.95NA293620NA5161.83171
HummusHome Prepared Hummus830.38NA2.64490.96NA1862934.074101.85110
BrazilnutsDried Brazilnuts730.79NA1.11710.56NA3303008731.371.851.56
Oil Roasted PecansNuts, pecans, oil roasted, without salt added280.5NA1.0450.81.55NA1101642.50.421.880.47
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1050.55NA4.631311.1NA33210232.84.031.93123
Canned Refried BeansRefried beans, canned, traditional style970.43NA4.81170.96NA307106319.312331.93259
Black Turtle BeansRaw Black Turtle Beans1420.88NA7.71420.88NA38913272.837.961.959.73
PecansPecans nuts30.40.524.341.152.51.956.771201781.6501.971.53
HickorynutsDried Hickorynuts280.34NA0.97792.1NA1531993.70.461.971.2
Pinto BeansRaw Pinto Beans980.77NA4.41520.99NA35512042410.41.979.8
Boiled SoybeansBoiled Soybeans no Salt1780.71NA8.971501.44NA42789812.71.742109
Roasted SoybeansSoybeans roasted without salt88.30.53NA2.5931.4NA23294012.22.5621.25
Pinyon Pine NutsDried Pinyon Pine Nuts3.80.49NA1.461122.07NA16.7300NA34.32.042.8
Great Northern BeansRaw Great Northern Beans1550.74NA4.841671.26NA396122711.412.42.049.47
Canned Navy BeansBeans, navy, mature seeds, canned1250.55NA4.91251NA35676515.48922.04187
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1720.59NA5.381211.16NA3371010NA9802.05286
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1720.59NA5.381211.16NA337101013.55342.05286
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt970.464.64.41050.95NA308915132.12.06132
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted52.21.1NA3.13963.1NA139637NA28.42.1374.5
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried601.1NA2.8963.1NA141640NA28.32.148.3
Roasted PecansDry Roasted Pecans30.40.49NA1.255.81.66NA1241791.70.422.140.47
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts591.1NA2.84963.1NA139638NA26.82.14461
Japanese ChestnutsRaw Japanese Chestnuts60.41.1NA2.82953.1NA140641NA27.32.14120
TamariSoy sauce made from soy (tamari)1000.68NA122002.5NA65010604279302.15330
Chickpea flourChickpea flour (besan)350.71NA3.771291.24NA2476566.4349.62.187.97
Chickpeas Raw Chickpeas 45.20.52NA3.4262.71.7NA2005700192.26.1
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1480.454.75.061141.13NA3098346.202.2137
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1290.39NA5.171540.95NA3816772.710.42.2131
OkaraOkara3160.79NA5.131031.6NA2378414235.52.2322
Fried TofuTofu, fried4130.44NA5.466.71.66NA31916231.717.82.256
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10680.44NA5.41061.66NA31916231.717.82.256
Pink BeansRaw Pink Beans1140.71NA5.921591.2NA363128011.472.238.8
Minerals in Top 100 Nuts & Legumes with the lowest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by least amount of Zinc per 300 calories.
Top 5 nuts & legumes with least amount of zinc per 300 calories are:
- Yokan, prepared from adzuki beans and sugar
- Dried Beechnuts
- Dried European Chestnuts
- Dried peeled European Chestnuts
- Long Rice Chinese Noodles, dehydrated