Dried Chervil SpicesSpices, chervil, dried17040.56NA40.41652.66NA570600037105119.1
BasilFresh Basil23095.02NA41.383515NA73038483.95210.61201
Dried Basil SpicesSpices, basil, dried28842.7NA11691512.6NA35333863.86989.1413.3
SpearmintFresh Spearmint13571.64NA814307.62NA4093123NA2057.43583
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1030.87NA11.72101.24NA3088647.18187.3177
CardamomCardamom Spices3690.37NA13.522127NA1721079NA17.47.28
Dried Thyme SpicesSpices, thyme, dried20540.93NA1342398.55NA218885559.86.78.47
Dill WeedFresh Dill Weed14511NA463848.8NA4605149NA4266.35600
Dried Parsley SpicesSpices, parsley, dried11710.8NA22.641110NA448275714.54645.66.05
ThymeFresh Thyme12031.65NA524755.1NA3151809NA26.75.38193
Celery SeedCelery Seed Spices13521.05NA34.43375.8NA41910719.261225.34.62
Prepared HorseradishHorseradish, prepared3500.36NA2.631690.79NA194153817.526255.2532
Dill SeedDill Seed Spices14910.77NA162521.8NA27211671219.75.17.57
Dried Coriander LeafDried Coriander Leaf Spices13401.92NA45.77466.83NA517480231.52275.087.85
Caraway SeedCaraway Seed Spices6210.82NA14.62321.17NA51212171115.34.958.9
ShoyuShoyu Soy Sauce1870.24NA8.24195.76NA94024622.83310924.92403
PeppermintFresh Peppermint10411.4NA21.83435.04NA3132439NA1334.76337
Ground SavoryGround Savory Spice23510.93NA41.84166.73NA15411595.0726.54.749.93
Coriander SeedCoriander Seed Spices7140.98NA16.43321.9NA412127626.435.24.738.9
Anise SeedAnise Seed Spices5750.81NA331512.05NA39212834.4514.24.78.5
PaprikaPaprika Spice2440.76NA22.51891.7NA33424266.772.34.612
Adzuki BeansRaw Adzuki Beans601NA4.541161.58NA34711432.834.564.612.3
Chili PowderChili Powder Spices3511.06NA18.41591.8NA319207421.730504.5711.4
Poppy SeedPoppy Seed Spices8220.93NA5.581983.83NA4974117.7154.53.4
Ground SageGround Sage Spices15730.72NA26.84083NA86.710193.5210.54.487.6
Curry PowderCurry Powder Spice4851.1NA17.62357.66NA339108037.2484.348.12
Ground TurmericGround Turmeric Spice1621.25NA5320019NA28820005.96264.3312.4
NattoNatto3090.95NA12.21642.17NA247103612.59.954.378.2
Canned CapersCapers, canned5224.88NA21.84301NA13052215.7306264.171094
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt65.60.7NA4.71221.34NA39412472.818.84.15155
FuyuSalted and Fermented Tofu1190.97NA5.121343.04NA18919444.774304.03181
Canned Baked BeansCanned Baked Beans no Salt1430.59NA0.8391NANA297846132.864207
Dried Marjoram SpicesSpices, marjoram, dried22031.25NA923836NA3391685585.248.46
Dried TarragonDried Tarragon Spices11580.69NA333538.1NA31830714.47633.977.87
Dried Dill Weed SpicesSpices, dill weed, dried21150.58NA585354.7NA6443923NA2473.98.66
MisoMiso86.40.64NA3.7772.71.3NA24131810.656483.8865
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari10190.72NA7.371272.4NA4014704714.53.87298
Soy VermicelliVermicelli, made from soy501.74NA1.641.8NANA182.724.53.633.8410.8
Cumin SeedCumin Seed Spices7450.69NA532932.67NA39914304.161343.846.45
Ground Mustard SeedGround Mustard Seed Spices1570.38NA5.442191.45NA4894361237.683.63.1
Onion PowderOnion Powder Spices3380.52NA3.43991.14NA28386712.664.23.564.74
Bay Leaf SpicesSpices, bay leaf7990.4NA41.21157.83NA1085072.7223.555.2
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1290.58NA3.031361.7NA3236186.55103.48179
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari7140.68NA5.71102.18NA47830234.84.143.43147
Soy CheeseSoybean, curd cheese3740.75NA114531.77NA44139533.439.73.4141
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt620.69NA6.51371.23NA4037196.4710.33.34181
White BeansRaw White Beans2160.89NA9.41711.6NA271161711.514.43.310
SoybeansRaw Soybeans1861.1NA10.61881.7NA4741209121.353.35.74
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt490.65NA8.6931.28NA4669547.245.173.3180
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate14230.79NA5.541212.46NA39649436.3293.27145
Ground GingerGround Ginger Spices1020.43NA17.719230NA150118250243.268.9
Cranberry BeansRaw Cranberry Beans1140.71NA4.481400.82NA333119311.45.373.2511
Navy BeansRaw Navy Beans1310.74NA4.91561.26NA36210559.84.453.2510.8
Fennel SeedFennel Seed Spices10400.93NA163355.7NA4231473NA76.53.27.66
Black BeansRaw Black Beans1080.74NA4.41500.93NA31013052.84.43.29.7
Prepared Yellow MustardMustard, prepared, yellow3150.377.58.052402.1NA54076016855203.2419
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)7730.82NA6.21422.4NA46556938463.2319
Soy NutsDry-roasted Soybeans940.72NA2.641521.46NA434911131.343.20.53
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate13820.76NA211182.4NA3834783527.63.16334
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)5460.77NA5.461331.9NA45259043.839.33.15429
Poultry Seasoning SpicesSpices, poultry seasoning9730.82NA34.52196.7NA1676687.0426.43.079.1
Dried Oregano SpicesSpices, oregano, dried18080.72NA41.73065.65NA16814265.128.33.0511.2
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1230.51NA5.61160.72NA31194011.212003.04280
Red LentilsRaw Pink Or Red Lentils40.21.1NA6.249.41.44NA24656005.8736.55
Common CowpeasRaw Common Cowpeas980.75NA7.41641.36NA3799938.0414.3310.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1940.62NA81361.37NA24412112.8132.98136
Canned White BeansBeans, white, mature seeds, canned1920.61NA7.871341.36NA23911954.28952.95184
Mungo BeansRaw Mungo Beans1210.86NA6.662351.34NA3338657.233.42.959.5
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2901.58NA8.841102.45NA3125715.926.52.94137
Dried Rosemary SpicesSpices, rosemary, dried11600.5NA26.51991.7NA63.48664.1745.32.938.44
Split Green PeasRaw Split Green Peas380.67NA3.9520.98NA2757028.84.122.887.16
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt89.60.64NA5.3881.9NA3075326.77132.8110
LentilsRaw Lentils300.64NA5.55401.2NA2395770.0855.12.87.04
Broadbeans Raw Broadbeans 910.72NA5.91691.43NA3709347.211.42.769.66
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt980.71NA4.11171.15NA3417317.113.62.75195
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1070.57NA6.72491.24NA4608017.112.72.75175
Canned CowpeasCanned Common Cowpeas780.46NA3.781091.1NA2736708.9611422.73310
Garlic PowderGarlic Powder Spices71.60.48NA5.1269.80.89NA375108121.754.42.75.85
Soy FlourRaw Full-fat Soy Flour1422NA4.42971.5721734117385.292.73.57
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1100.46NA4.231351.2NA33410237.619142.6339
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt61.40.48NA4.771591NA3188072.732.272.55149
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt35.60.46NA3.28921NA2529201.535.12.54177
Ground ClovesGround Cloves Spices6920.4NA1328466NA11411177.93032.5411
Dried SpearmintSpearmint, dried15661.62NA9263412NA2912025NA3622.5412
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt660.57NA6.941061.13NA3359522.834.722.53158
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1100.51NA4.61100.82NA2988542.872.22.5143
Kidney BeansRaw All Types Kidney Beans1290.86NA7.41260.92NA36712672.921.62.510.6
Large Lima BeansRaw Large Lima Beans720.66NA6.671991.5NA34215306.4162.59.03
Small White BeansRaw Small White Beans1540.57NA6.91631.14NA397137711.410.72.510.5
Red Kidney BeansRaw Red Kidney Beans740.621.965.961230.99NA36112102.8510.72.510.5
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt44.30.615.746.231121.35NA290132511.75.22.48182
Canned Large Lima BeansLima beans, large, mature seeds, canned79.70.68NA6.871481.38NA2818351712762.47293
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1290.62NA6.151441.24NA422130621.613292.47299
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt690.51NA5.71261.4NA30295511.77.142.45160
Cooked TempehTempeh, cooked1480.83NA3.281181.98NA389617021.52.492
Pigeon Peas Raw Pigeon Peas 1140.92NA4.571601.57NA32112177.17152.49.26
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt770.45NA41370.85NA2837607.145.72.4208
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1510.4NA51801.18NA4466607.14202.37207
Boiled Kidney BeansBoiled All Types Kidney Beans82.70.51NA5.24991NA3269572.62.362.36158
Red or Cayenne PepperRed or Cayenne Pepper Spice1400.35NA7.361431.9NA27619008.328.32.347.6
Minerals in Top 100 Spices & Legumes with the highest Zinc content per 300 kcal
In the above table you can find and compare the amount of minerals in all spices & legumes , sorted by most amount of Zinc per 300 calories.
Top 5 spices & legumes with most amount of zinc per 300 calories are:
- Dried Chervil Spices
- Fresh Basil
- Dried Basil Spices
- Fresh Spearmint
- Boiled Hyacinth Beans