Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds61.70.77NA3.72940.56NA1031030NA2011.55.04
Sesame FlourHigh fat Sesame Flour1511.44NA14.43431.4NA767402NA39100.86
Watermelon Seed KernelsDried Watermelon Seed Kernels48.50.62NA6.544621.45NA678582NA899.24.53
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1161.3NA6.863051.26NA68335830.334.49.024.4
Hemp SeedsHulled Hemp Seeds63.31.45NA7.26336.87NA1492108523.34.528.954.5
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels411.2NA7.95304.06NA11037248.46.2674.68
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
Whole Sesame SeedsDried Whole Sesame Seeds8513.56NA12.73062.15NA549408309.66.764.1
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels45.31.1NA7.034793.9NA10236868.215.76.661.77
MisoMiso1441.06NA6.31212.17NA40253017.794146.46109
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari16991.2NA12.32114NA66978378.3246.45496
Soy VermicelliVermicelli, made from soy832.9NA2.733.02NANA30.24.5340.86.046.418
Roasted Sesame SeedsRoasted Whole Sesame Seeds8752.2NA133152.2NA56542030.49.736.342.92
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2140.97NA5.042272.84NA538102911175.8299
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari11901.13NA9.51833.63NA797503586.95.72245
Soy CheeseSoybean, curd cheese6231.26NA18.57552.94NA73565955.666.25.7235
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1031.16NA112282.05NA672119810.817.25.56302
White BeansRaw White Beans3601.48NA15.72852.7NA452269519.2245.517
SoybeansRaw Soybeans3111.86NA17.63142.82NA7892015202.245.59.57
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt821.1NA14.41552.13NA7761591128.625.47300
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate23721.3NA9.242014.1NA66082360.448.65.45242
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.51.1NA5.042731.14NA52929327.337.25.332.97
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)12881.37NA10.32374NA77694963.5775.32532
Soy NutsDry-roasted Soybeans1561.2NA4.42542.43NA723151921.52.235.30.89
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate23031.27NA35.31974NA63879658.6465.26556
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)9101.3NA9.12213.2NA7549847365.65.25715
Cashew NutsRaw Cashew Nuts33.52NA6.042641.5NA53659718115.234.7
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned2050.86NA9.341931.2NA518156618.720005.06467
Red LentilsRaw Pink Or Red Lentils671.8NA10.382.42.4NA41193309.785.0311
Common CowpeasRaw Common Cowpeas1641.26NA12.32742.27NA631165513.424517.8
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3241.03NA13.32272.3NA40620184.6821.64.96227
Canned White BeansBeans, white, mature seeds, canned3201NA132242.26NA3991991714914.9307
Mungo BeansRaw Mungo Beans2021.44NA113912.24NA55614411255.74.916
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt4832.63NA14.71844.08NA5209529.8644.24.9229
Roasted CashewsDry Roasted Cashew Nuts391.93NA5.232260.72NA42749210144.881.5
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
Pine NutsDried Pine Nuts120.98NA4.11866.542.444274440.521.54.81.7
ChiaDried Chia Seeds6490.95NA7.943452.8NA88541956.816.54.75.97
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1491.07NA8.81463.14NA51288711.321.34.66184
LentilsRaw Lentils49.71.07NA9.2566.81.98NA3999620.148.524.6411.7
Oil Roasted CashewsOil Roasted Cashew Nuts371.76NA5.22351.44NA45854517.511.24.63
Broadbeans Raw Broadbeans 1511.2NA9.822822.4NA617155712194.616
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1641.18NA6.81951.9NA56812181222.74.6325
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1780.95NA114152.06NA767133512214.58292
Canned CowpeasCanned Common Cowpeas1300.76NA6.31821.84NA45511171519034.55517
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt601.57NA3.261111.8NA992730682.584.541.03
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Cashew ButterPlain Cashew Butter no Salt36.61.87NA4.32200.69NA3894659.812.84.42.52
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt461.5NA5.51041.7NA935397NA2.424.30.81
Sunflower SeedsDried Sunflower Seed Kernels66.81.54NA4.52781.67NA56555245.47.74.34.05
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1020.79NA7.952651.7NA53013454.553.84.24249
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt59.30.77NA5.471531.68NA41915342.548.474.24294
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1100.95NA11.61771.88NA55915874.727.874.2264
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1840.85NA7.71841.36NA49614234.783.684.2238
Kidney BeansRaw All Types Kidney Beans2151.44NA12.32101.53NA61121114.8364.217.6
Large Lima BeansRaw Large Lima Beans1201.1NA113312.47NA570255010.726.64.215
Small White BeansRaw Small White Beans2570.94NA11.52721.9NA662229519184.217.4
Red Kidney BeansRaw Red Kidney Beans1231.043.269.932051.65NA60220164.75184.1417.4
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt741.029.5710.41872.24NA483220919.68.74.13303
Canned Large Lima BeansLima beans, large, mature seeds, canned1331.14NA11.52472.3NA468139228.521274.1488
Canned Refried Beans, fat-freeRefried beans, canned, fat-free2151.03NA10.32412.06NA70321773622154.1498
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1150.85NA9.522102.32NA504159119.4124.1266
FlaxseedSeeds, flaxseed2391.14NA5.373672.32NA60176123.8284.066.5
Cooked TempehTempeh, cooked2461.4NA5.461973.3NA64910280364.03153
Pigeon Peas Raw Pigeon Peas 1901.54NA7.622672.6NA53520291224.84.0215.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1290.74NA6.672291.4NA4711267129.524346
Sunflower Seed ButterSunflower Seed Butter no Salt521.3NA3.342521.68NA54046784.62.433.960.5
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2520.66NA8.333001.96NA74311001233.33.95345
Boiled Kidney BeansBoiled All Types Kidney Beans1380.85NA8.741651.7NA54315944.333.943.94264
TahiniSesame Butter from Roasted Kernels3581.35NA7.52801.22NA61534829973.92.56
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1210.99NA9.242812.5NA552209410.419.43.918
Mung BeansRaw Mung Beans1901.36NA9.72721.5NA52917951221.63.8613
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2570.52NA102391.8NA59516304.587.043.84223
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1790.91NA7.71851.8NA65416056.815803.83481
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2881.05NA9.032122.2NA699165717.48.473.73292
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1781.1NA4.61902.07NA49215871220.73.7283
Pink BeansRaw Pink Beans1901.2NA9.872652NA60521341911.73.714.7
Fried TofuTofu, fried6890.74NA91112.77NA53127052.829.63.794
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate17800.74NA91762.77NA53127052.829.63.794
OkaraOkara5261.3NA8.551712.66NA395140169.759.23.7537
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2150.65NA8.62571.58NA63511284.517.43.7219
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt2460.757.868.431891.9NA514138910.403.68228
Chickpeas Raw Chickpeas 75.40.87NA5.71042.8NA333950031.73.6510
Chickpea flourChickpea flour (besan)581.18NA6.282142.07NA411109310.782.73.6313.3
TamariSoy sauce made from soy (tamari)1671.13NA203334.16NA108317676.67465503.6550
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts981.82NA4.731615.14NA2321063NA44.63.57768
Japanese ChestnutsRaw Japanese Chestnuts1011.82NA4.71595.17NA2341068NA45.53.57199
Roasted PecansDry Roasted Pecans50.70.82NA1.97932.77NA2062992.80.73.570.79
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1001.82NA4.71605.15NA2351067NA47.23.5714
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted871.8NA5.221595.14NA2311062NA47.33.56124
Minerals in Top 100 Nuts & Legumes with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Zinc per 500 calories.
Top 5 nuts & legumes with most amount of zinc per 500 calories are:
- Boiled Hyacinth Beans
- Roasted Whole Pumpkin And Squash Seeds
- High fat Sesame Flour
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels