YokanYokan, prepared from adzuki beans and sugar38.30.041NA1.6425.50.2NA56.763.83.261180.09950.2
Coconut WaterCoconut Water (liquid From Coconuts)340.057NA0.4135.40.2NA28.33541.41490.14135
SoymilkSoymilk Unfortified35.40.18NA0.9135.40.32NA73.71676.872.30.17125
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein240.058NA0.47410.14NA1336341.1396670.3396
Boiled European ChestnutsBoiled and Steamed European Chestnuts65.20.67NA2.4576.51.2NA1401013NA38.30.3597
Lotus SeedsRaw Lotus Seeds62.40.13NA1.3579.40.88NA238520NA1.40.4109
Tofu YogurtTofu yogurt1670.11NA1.556.7NANA5466.618.449.60.44110
Chocolate SoymilkUnfortified Chocolate Soymilk35.40.29NA0.6821.3NANA72.32036.8750.48121
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled910.93NA3.41051.68NA1941405NA52.40.512.8
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled950.92NA3.371051.84NA24813982.5552.40.513.4
Dried BeechnutsNuts, beechnuts, dried1.40.95NA3.501.9NA01442NA540.519.36
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts15.60.29NA0.7525.50.82NA37169NA7.10.57122
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35.40.11NA3.084.250.14NA45.41411140.5819
TamariSoy sauce made from soy (tamari)28.30.19NA3.3756.70.71NA1843011.1379180.6194
Canned Kidney BeansCanned All Types Kidney Beans480.19NA1.6638.30.24NA1283361.284200.65111
Peeled European ChestnutsPeeled Raw European Chestnuts270.59NA1.3342.50.48NA54686NA2.830.6973.7
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled38.30.63NA1.4345.41.35NA132734NA4.250.7469
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned49.60.27NA2.749.60.33NA1534371.845440.77107
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium49.60.27NA2.749.60.33NA1534371.841960.77107
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids66.60.23NA2.146.80.45NA130391NA3800.79111
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt66.60.23NA2.146.80.45NA1303915.242070.79111
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)25.50.32NA4.6865.21.1NA136312NA18.40.79103
OkaraOkara1130.28NA1.84370.57NA853021512.80.79116
Roasted European ChestnutsNuts, chestnuts, european, roasted410.72NA1.346.81.67NA1528391.72.830.8157.4
Canned Refried BeansRefried beans, canned, traditional style410.18NA2.0449.60.41NA1304528.225240.82110
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids910.37NA1.842.50.52NA136332NA3010.8499
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids610.35NA1.4341.13NA1131554.43010.8495
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4.250.23NA4.451470.75NA2134313.97140.8498
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)5.670.33NA1.1545.41.15NA83.6329NA170.84101
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts170.35NA1.3782.21.55NA94434NA2.830.8587.3
Canned Pinto BeansCanned Pinto Beans, Solids89.30.37NA1.945.40.54NA143388NA3390.86100
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids410.21NA1.7742.50.41NA1503691.563630.88111
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned370.15NA1.445.40.41NA1123432.556420.88114
Canned Chickpeas Canned Chickpeas , Solids63.80.36NA1.5371.2NA1201794.43490.8995
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt89.30.16NA1.5379.40.54NA1455241.78.50.9194
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1570.22NA1.5738.30.55NA13017012.611.30.91124
Canned Great Northern BeansBeans, great northern, mature seeds, canned750.23NA2.2372.30.58NA1934985.85240.9299
Canned Large Lima BeansLima beans, large, mature seeds, canned29.80.26NA2.5755.30.51NA1053126.384760.92109
Canned Refried Beans, fat-freeRefried beans, canned, fat-free480.23NA2.3540.46NA1574888.084960.92112
Coconut MilkRaw Coconut Milk22.70.38NA2.3252.41.3NA1423738.821.30.9596
Canned CowpeasCanned Common Cowpeas28.30.17NA1.3739.70.4NA992443.264150.99113
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes15.60.42NA2.1472.31.36NA14251223404122
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.20.4NA2.13410.54NA167354NA2951.0598
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt780.38NA4.0469.50.46NA2156141.74.251.0893
Canned Navy BeansBeans, navy, mature seeds, canned66.60.29NA2.6266.60.53NA1904088.224761.1100
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4960.27NA7.642.50.86NA13717212.69.921.13120
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt750.2NA2.589.30.58NA2213273.549.921.18103
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled86.51.5NA0.85710.19NA1761240NA32.61.1884
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2850.3NA2.352.40.89NA17221014171.18118
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned480.2NA2.245.40.28NA1223694.44711.2110
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt38.30.22NA2680.42NA1403773.542.831.2103
Chinese ChestnutsRaw Chinese Chestnuts25.50.51NA21192.27NA136634NA4.251.2362.3
ShoyuShoyu Soy Sauce46.80.061NA2.061051.44NA2356170.7177861.23101
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt960.35NA3710.73NA2345545.82.831.2598
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt610.38NA1.5765.20.71NA1695444.17.11.2897
Carob flourCarob flour4930.81NA4.1776.50.72NA11211727.549.61.35.07
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted270.55NA2.131282.42NA145676NA5.671.357
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt240.333.13.4610.73NA1577206.382.831.3599
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt73.70.38NA3.26920.78NA23472022.831.3686.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15.60.54NA3.2339.71.85NA173461NA5.671.3676.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt65.20.313.12.96710.64NA2086188.81.41.489.2
Boiled Kidney BeansBoiled All Types Kidney Beans49.60.31NA3.1559.50.61NA1965741.561.41.495
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt200.26NA1.83510.56NA1405130.852.831.499
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt510.37NA2.13610.6NA1773803.77.11.43101
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt980.33.13.35750.75NA2045514.101.4690
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt410.3NA3.4750.83NA1805686.954.251.4695
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1221.87NA1.28880.23NA2481534NA39.71.4670.4
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt880.26NA3.51050.64NA2594611.847.11.589.3
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt39.70.34NA4.1763.80.68NA2015711.72.831.595
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari4000.28NA2.949.60.94NA15718418.45.671.5117
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt59.50.32NA3.741390.69NA2574473.977.11.5398
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1030.21NA4.03960.72NA2406561.842.831.5589.6
HummusHome Prepared Hummus69.50.32NA2.2410.8NA1562453.43431.5592
Japanese ChestnutsRaw Japanese Chestnuts440.8NA2.0669.52.26NA102466NA201.5687
CoconutRaw Coconut Meat200.62NA3.4445.42.13NA16050514.328.31.5666.6
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt38.30.3NA2.98990.63NA1985031.71.41.693
Canned White BeansBeans, white, mature seeds, canned1030.33NA4.2472.30.73NA1296442.274821.699
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt710.33NA2.96710.52NA1915491.841.41.692
TempehTempeh1570.79NA3.831151.84NA377584012.81.684.6
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.899
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt340.38NA3.56750.67NA2213943.545.671.8399
Roasted Macadamia NutsDry Roasted Macadamia Nuts990.81NA3.761674.3NA28151516.65.671.832.3
Macadamia NutsRaw Macadamia Nuts1201.07NA5.231845.86NA2665225.17.11.841.93
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1280.41NA5.2489.30.9NA1607951.848.51.9689.4
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt72.30.33NA1.776.50.96NA1813473.75.671.96101
Canned Baked BeansCanned Baked Beans no Salt710.29NA0.4145.4NANA1474206.381.42103
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried410.84NA3.251943.7NA2201029NA7.1212.6
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.61.03NA2.98912.93NA132605NA272.0370.7
Commercial HummusHummus, commercial66.60.53NA3.61061.64NA2574426.666042.0481.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2011.1NA6.1476.51.7NA2173974.118.42.0495
Almond pasteNuts, almond paste2440.64NA2.271841.2NA3664455.9512.82.120
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.1349
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.3
FuyuSalted and Fermented Tofu65.20.53NA2.873.71.66NA10310624.540722.299
Cooked TempehTempeh, cooked1360.77NA31091.82NA3595680202.2384.4
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate9680.54NA3.7782.21.67NA26933624.7202.2399
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.35101
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.44100
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt39.70.42NA2.8373.70.81NA2387541.711.32.594
Minerals in Top 100 Nuts & Legumes with the lowest Zinc content per 5 oz
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by least amount of Zinc per 5 ounces.
Top 5 nuts & legumes with least amount of zinc per 5 ounces are:
- Yokan, prepared from adzuki beans and sugar
- Coconut Water (liquid From Coconuts)
- Soymilk Unfortified
- Soy sauce made from hydrolyzed vegetable protein
- Boiled and Steamed European Chestnuts