Dried Shiitake MushroomsMushrooms, shiitake, dried15.67.32NA2.441871.67NA417217465.318.41113.5
Dried PepeaoPepeao, dried1607.2NA8.72071.63NA164100464.29910.715.8
Dried Agar SeaweedSeaweed, agar, dried8860.86NA30.310916.1NA73.7159510.51458.2212.3
Dried ChivesFreeze-dried Chives11520.97NA28.39071.9NA734419613.3997.262.83
Adzuki BeansRaw Adzuki Beans941.55NA7.061802.45NA54017784.47.17.1419
SoybeansRaw Soybeans3932.35NA22.33973.57NA998254725.22.836.9312
Soy NutsDry-roasted Soybeans1981.53NA5.63233.1NA920193327.42.836.761.13
Soy VermicelliVermicelli, made from soy782.7NA2.572.83NANA28.34.2538.35.67617
Yeast extract spreadYeast extract spread950.35NA5.732550.37NA14729773947915.9458
Soy FlourRaw Full-fat Soy Flour2924.14NA9.036083.22445700356510.618.45.567.3
Hearts Of PalmRaw Hearts Of Palm25.50.91NA2.414NANA19825600.99205.399
White BeansRaw White Beans3401.4NA14.82692.55NA42725441822.75.216
Black BeansRaw Black Beans1741.2NA7.12421.5NA49921024.547.15.1715.6
Navy BeansRaw Navy Beans2081.2NA7.82482NA577168015.67.15.1717
Cranberry BeansRaw Cranberry Beans1801.13NA7.12211.3NA5271888188.55.1517.6
Red LentilsRaw Pink Or Red Lentils681.85NA10.583.62.43NA41794709.925.111
Peanut SpreadLow Sugar Peanut Spread1021.08NA4.032322.8NA4961159134144.982.74
Split Green PeasRaw Split Green Peas65.21.15NA6.789.31.7NA4731208157.14.9512.3
Common CowpeasRaw Common Cowpeas1561.2NA11.72612.17NA601157612.822.74.7817
Mungo BeansRaw Mungo Beans1961.4NA10.73782.16NA537139311.6544.7515.3
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt86.50.76NA2.152492.6NA56310294.688.54.652.06
LentilsRaw Lentils49.61.07NA9.2366.61.97NA3989600.148.54.6411.7
PeanutsRaw Peanuts1301.62NA6.52382.74NA53399910.225.54.649.2
Broadbeans Raw Broadbeans 1461.17NA9.52722.3NA597150511.618.44.4515.6
Roasted SoybeansSoybeans roasted without salt1961.17NA5.532063.06NA5152084275.674.452.76
NattoNatto3080.95NA121632.17NA247103312.59.924.378
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt56.70.48NA6.51160.68NA1704783.979.924.0498
Large Lima BeansRaw Large Lima Beans1151.05NA10.63182.37NA546244410.225.5414.4
Small White BeansRaw Small White Beans2450.9NA112591.8NA63121861817416.6
Chickpea flourChickpea flour (besan)63.81.3NA6.92352.27NA451119911.891414.6
Kidney BeansRaw All Types Kidney Beans2031.36NA11.61981.45NA57719934.54343.9516.7
Red Kidney BeansRaw Red Kidney Beans1180.993.19.51961.57NA57519264.54173.9516.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt63.80.824.42.72272.55NA452105611.6243.951.6
Dry-roasted PeanutsDry-roasted Peanuts, no salt82.20.61NA2.242522.53NA515899138.53.932.57
Chickpeas Raw Chickpeas 80.80.93NA6.11123NA35710180343.911
Pigeon Peas Raw Pigeon Peas 1841.5NA7.42592.54NA520197311.6243.915
Mung BeansRaw Mung Beans1871.33NA9.552681.47NA520176611.621.33.813
Peanut ButterSmooth Peanut Butter76.50.814.43.062541.93NA47583957.36753.82.2
Fireweed LeavesRaw Fireweed Leaves6080.45NA3.42219.5NA1537001.28483.77100
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1150.94NA8.772662.4NA52419899.9218.43.717
MisoMiso80.80.6NA3.53681.2NA2252989.9252843.6361
Pink BeansRaw Pink Beans1841.15NA9.62581.95NA588207518.411.33.614.3
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1901.97NA14.72662.7NA46444935.242743.42.83
Great Northern BeansRaw Great Northern Beans2481.2NA7.752682NA634196618.3203.2715
Pinto BeansRaw Pinto Beans1601.27NA7.22491.63NA583197539.5173.2316
Lemon Grass Raw Lemon Grass 920.38NA11.6857.4NA14310250.998.53.16100
Black Turtle BeansRaw Black Turtle Beans2271.4NA12.32271.4NA62421264.5412.83.115.6
Dried Oriental RadishesRadishes, oriental, dried8922.3NA9.542410.76NA28949530.99394328
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1160.75NA0.571361.6NA3068040.85202.9895
Morel MushroomsRaw Morel Mushrooms610.89NA17.3270.83NA2755833.129.82.88127
Dried SpirulinaDried Spirulina Seaweed1708.65NA40.42762.7NA167193210.214862.836.63
Fried TofuTofu, fried5270.56NA6.9852.1NA40720740.422.72.8271.6
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate13620.56NA6.91352.1NA40720740.422.72.8271.6
Sun-dried TomatoesTomatoes, sun-dried1562NA132752.6NA50548587.81522.8220.6
Irishmoss SeaweedRaw Irishmoss Seaweed1020.21NA12.62040.52NA22389.30.99952.76115
Dried ShallotsFreeze-dried Shallots2590.6NA8.51472NA42023398.0883.62.742.83
MothbeansRaw Mothbeans2130.98NA15.45402.58NA693168811.642.52.7213.7
French BeansRaw French Beans2640.62NA4.82661.7NA431186518.325.52.715.3
Onions FlakesDry Onions Flakes3640.59NA2.21301.97NA42922997.129.82.685.57
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt39.70.42NA2.8373.70.81NA2387541.711.32.594
Soy CheeseSoybean, curd cheese2660.54NA7.943231.26NA3152822428.32.44100
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari4890.46NA3.9751.5NA327207242.832.35101
Root WasabiRaw Root Wasabi1810.22NA1.46980.55NA113805NA242.398
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils200.48NA4.449.60.71NA2174030.85142.2797
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared370.29NA3.33781.25NA1736255.18.52.2491
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
FuyuSalted and Fermented Tofu65.20.53NA2.873.71.66NA10310624.540722.299
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt69.50.5NA4.1681.46NA2384125.249.922.1785.3
Sprouted LentilsRaw Sprouted Lentils35.40.5NA4.5552.40.72NA2454560.8515.62.1495
FalafelHome prepared Falafel76.50.37NA4.851160.98NA2728291.44172.1349
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 32.60.26NA3711.12NA1735324.87.1294
Dried Ancho PeppersPeppers, ancho, dried86.50.72NA15.51601.8NA28534184.161232
Canned Baked BeansCanned Baked Beans no Salt710.29NA0.4145.4NANA1474206.381.42103
Dried Pasilla PeppersPeppers, pasilla, dried1370.6NA141842.24NA37831504.54126221
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
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt4.251.27NA0.62200.29NA41166355.671.9118
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt340.38NA3.56750.67NA2213943.545.671.8399
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt270.36NA4.72510.7NA2555233.972.831.899
Green PeasRaw Green Peas35.40.25NA2.146.80.58NA1533462.557.11.76112
Kelp SeaweedRaw Kelp Seaweed2380.18NA4.041720.28NA59.51260.993301.74116
Boiled Green PeasBoiled and Drained Green Peas38.30.25NA2.255.30.74NA1663842.74.251.7110
Sprouted SoybeansRaw Sprouted Soybeans950.61NA2.981021NA2326860.85201.6698
GarlicRaw Garlic2570.42NA2.435.42.37NA21756820241.6483
EppawRaw Eppaw1560.33NA1.6345.41.55NA2344821.28171.6385
Canned Hearts Of PalmHearts of palm, canned82.20.19NA4.44541.98NA922510.996041.63128
Boiled SoybeansBoiled Soybeans no Salt1450.58NA7.31221.17NA34773010.31.41.6388.7
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 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
Bamboo ShootsRaw Bamboo Shoots18.40.27NA0.714.250.37NA83.67561.135.671.56129
EpazoteRaw Epazote3900.27NA2.661724.4NA1228971.28611.56126
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV25.50.71NA0.5712.80.2NA170635378.51.56131
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini25.50.71NA0.5712.80.2NA170635378.51.56131
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
Minerals in Top 100 Vegetables & Legumes with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of minerals in all vegetables & legumes , sorted by most amount of Zinc per 5 ounces.
Top 5 vegetables & legumes with most amount of zinc per 5 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Adzuki Beans