Dried Chervil SpicesSpices, chervil, dried28400.93NA67.42744.43NA949100006217518.615
BasilFresh Basil38488.37NA69139125NA121764136.528717.62001
Dried Basil SpicesSpices, basil, dried48074.5NA193152621NA58856446.4416315.222.2
SpearmintFresh Spearmint22612.73NA13571612.7NA6825205NA34112.4972
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1711.46NA19.63502.06NA5131440123012295
CardamomCardamom Spices6160.62NA22.536845NA2861799NA291213.3
Dried Thyme SpicesSpices, thyme, dried34241.56NA22439914.3NA36414758.331001114
Dill WeedFresh Dill Weed24191.7NA76.664014.7NA7678581NA70910.6999
Dried Parsley SpicesSpices, parsley, dried19521.34NA37.768516.8NA7474594247749.310
ThymeFresh Thyme20052.75NA86.47928.5NA5253015NA44.68.96322
Celery SeedCelery Seed Spices22541.75NA57.35619.65NA698178615.42048.847.7
Prepared HorseradishHorseradish, prepared5830.6NA4.382811.3NA32325632943758.65886
Dill SeedDill Seed Spices24851.28NA26.84203NA45419442032.88.5212.6
Dried Coriander LeafDried Coriander Leaf Spices22333.2NA76124411.4NA862800452.53788.4613
Caraway SeedCaraway Seed Spices10351.37NA24.43871.95NA85320291825.58.2615
ShoyuShoyu Soy Sauce3110.41NA13.76989.6NA156641044.7518218.2671
PeppermintFresh Peppermint17362.35NA36.35718.4NA5214064NA2217.93562
Ground SavoryGround Savory Spice39191.56NA69.669311.2NA25719328.46447.916.5
Coriander SeedCoriander Seed Spices11901.64NA27.45543.2NA68621264458.77.915
Anise SeedAnise Seed Spices9581.35NA552523.4NA65321387.423.77.8614
PaprikaPaprika Spice4061.26NA37.53162.8NA5574043111217.6820
Adzuki BeansRaw Adzuki Beans1001.66NA7.571932.63NA57919064.77.67.6620.4
Chili PowderChili Powder Spices5851.77NA30.72643NA53234573650837.6219
Poppy SeedPoppy Seed Spices13701.55NA9.33306.4NA8296851324.87.525.67
Ground SageGround Sage Spices26221.2NA44.66794.97NA14416985.8717.57.4612.6
Curry PowderCurry Powder Spice8081.85NA29.439212.8NA565180062807.2313.5
Ground TurmericGround Turmeric Spice2692.1NA8833331.7NA47933339.9443.37.220.6
NattoNatto5141.6NA20.42733.62NA41217272116.67.2130
Canned CapersCapers, canned8708.13NA36.37171.7NA21787026510436.961823
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1091.16NA7.82032.24NA65620784.731.36.9259
FuyuSalted and Fermented Tofu1981.62NA8.532245.06NA31532374.6123846.72302
Canned Baked BeansCanned Baked Beans no Salt2380.98NA1.4152NANA495141021.44.766.67346
Dried Marjoram SpicesSpices, marjoram, dried36722.1NA15363810NA56528088.31426.6414
Dried TarragonDried Tarragon Spices19311.15NA54.758813.5NA53151197.461056.613
Dried Dill Weed SpicesSpices, dill weed, dried35260.97NA968917.8NA10736538NA4116.5214.4
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
Cumin SeedCumin Seed Spices12411.16NA88.54884.44NA66523846.932246.410.7
Ground Mustard SeedGround Mustard Seed Spices2620.63NA9.063642.4NA81572620512.865.2
Onion PowderOnion Powder Spices5630.87NA5.71661.9NA4721444211075.947.9
Bay Leaf SpicesSpices, bay leaf13320.66NA68.719213NA1818454.4736.75.98.7
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
Ground GingerGround Ginger Spices1700.72NA29.631949.7NA251197083.340.35.4315
Cranberry BeansRaw Cranberry Beans1901.2NA7.462331.37NA5551988198.965.418.5
Navy BeansRaw Navy Beans2181.24NA8.152602.1NA604175816.37.45.418
Fennel SeedFennel Seed Spices17331.55NA275589.47NA7062455NA1285.3612.8
Black BeansRaw Black Beans1801.23NA7.362511.55NA51621744.77.335.3516
Prepared Yellow MustardMustard, prepared, yellow5250.6212.513.44003.5NA900126727992005.33698
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
Poultry Seasoning SpicesSpices, poultry seasoning16221.37NA57.536511NA279111411.7445.115
Dried Oregano SpicesSpices, oregano, dried30131.2NA69.45099.4NA27923778.5475.0818.7
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
Dried Rosemary SpicesSpices, rosemary, dried19340.83NA443322.82NA10614436.9575.54.8814
Split Green PeasRaw Split Green Peas631.1NA6.586.51.63NA459117014.76.874.812
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
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
Garlic PowderGarlic Powder Spices1190.81NA8.531161.48NA625180236914.59.74
Soy FlourRaw Full-fat Soy Flour2373.36NA7.344942.6236256928978.64154.55.94
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1830.77NA7.042252.03NA556170412.731904.37566
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
Ground ClovesGround Cloves Spices11530.67NA21.6473110NA1901861135054.2318
Dried SpearmintSpearmint, dried26112.7NA153105620NA4843375NA6044.2320
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
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
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
Red or Cayenne PepperRed or Cayenne Pepper Spice2330.59NA12.32393.14NA461316714473.912.7
Minerals in Top 100 Spices & Legumes with the highest Zinc content per 500 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 500 calories.
Top 5 spices & legumes with most amount of zinc per 500 calories are:
- Dried Chervil Spices
- Fresh Basil
- Dried Basil Spices
- Fresh Spearmint
- Boiled Hyacinth Beans