YokanYokan, prepared from adzuki beans and sugar53.60.058NA2.335.70.28NA79.489.34.561650.1470.3
Coconut WaterCoconut Water (liquid From Coconuts)47.60.079NA0.5849.60.28NA39.749622080.2189
SoymilkSoymilk Unfortified49.60.25NA1.2749.60.44NA1032349.531010.24175
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein33.70.081NA0.6557.50.2NA1878871.6135340.46135
Boiled European ChestnutsBoiled and Steamed European Chestnuts910.94NA3.431071.7NA1961419NA53.60.5135
Lotus SeedsRaw Lotus Seeds87.30.19NA1.91111.23NA333728NA20.56153
Tofu YogurtTofu yogurt2340.15NA2.179.4NANA75.49325.869.50.62154
Chocolate SoymilkUnfortified Chocolate Soymilk49.60.41NA0.9529.8NANA1012849.531050.67170
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1271.3NA4.741472.35NA2721967NA73.40.6918
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1331.3NA4.721472.58NA34719573.5773.40.6918.8
Dried BeechnutsNuts, beechnuts, dried21.33NA4.902.66NA02018NA75.40.7113
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts220.4NA1.0535.71.14NA51.6236NA9.920.79171
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated49.60.16NA4.35.950.2NA63.52015.7200.8126.6
TamariSoy sauce made from soy (tamari)39.70.27NA4.7279.40.99NA2584211.6110850.85131
Canned Kidney BeansCanned All Types Kidney Beans67.50.27NA2.3253.60.33NA1794701.85870.91155
Peeled European ChestnutsPeeled Raw European Chestnuts37.70.83NA1.8759.50.67NA75.4960NA3.970.97103
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled53.60.89NA263.51.9NA1851028NA5.951.0397
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned69.50.38NA3.7769.50.46NA2146112.587621.07150
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium69.50.38NA3.7769.50.46NA2146112.582741.07150
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids930.32NA2.965.50.63NA183548NA5321.1155
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt930.32NA2.965.50.63NA1835487.342901.1155
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)35.70.44NA6.55911.52NA191437NA25.81.1145
OkaraOkara1590.4NA2.5851.60.8NA11942321181.1162
Roasted European ChestnutsNuts, chestnuts, european, roasted57.51NA1.865.52.34NA21211752.43.971.1380.3
Canned Refried BeansRefried beans, canned, traditional style57.50.26NA2.8669.50.57NA18363311.57341.15154
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1270.52NA2.5259.50.73NA191464NA4211.17139
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids85.30.5NA1.9447.61.6NA1592166.154211.17133
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5.950.33NA6.232061.05NA2986035.56201.17137
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)7.940.47NA1.663.51.6NA117460NA241.17142
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts240.49NA1.921152.18NA131607NA3.971.2122
Canned Pinto BeansCanned Pinto Beans, Solids1250.51NA2.6463.50.76NA200544NA4741.2140
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids57.50.29NA2.559.50.58NA2105162.25081.23155
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned51.60.22NA263.50.57NA1574803.578991.23159
Canned Chickpeas Canned Chickpeas , Solids89.30.5NA2.1251.61.68NA1692506.154881.25132
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1250.23NA2.141110.76NA2027342.4121.27132
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)2200.31NA2.253.60.77NA18323817.7161.27173
Canned Great Northern BeansBeans, great northern, mature seeds, canned1050.32NA3.11010.81NA2706978.147341.3139
Canned Large Lima BeansLima beans, large, mature seeds, canned41.70.36NA3.677.40.72NA1474378.936671.3153
Canned Refried Beans, fat-freeRefried beans, canned, fat-free67.50.32NA3.275.40.65NA22068311.36951.3156
Coconut MilkRaw Coconut Milk31.80.53NA3.2573.41.8NA19852212.329.81.33134
Canned CowpeasCanned Common Cowpeas39.70.23NA1.9255.60.56NA1393414.565811.4158
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes220.59NA31011.9NA198716325661.430.7
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1150.56NA2.9857.50.76NA234496NA4131.47137
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1090.53NA5.66970.65NA3028592.45.951.5130
Canned Navy BeansBeans, navy, mature seeds, canned930.41NA3.67930.74NA26657211.56671.53140
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate6950.38NA10.659.51.2NA19224017.7141.6168
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.28NA3.471250.82NA3104584.96141.65144
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1212.12NA1.2990.26NA2461736NA45.61.65118
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)3990.42NA3.273.41.24NA24029419.6241.65165
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned67.50.28NA3.0863.50.4NA1715166.156591.67154
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt53.60.31NA2.78950.59NA1965284.963.971.67144
Chinese ChestnutsRaw Chinese Chestnuts35.70.72NA2.81673.18NA191887NA5.951.7387.2
ShoyuShoyu Soy Sauce65.50.085NA2.881472.02NA3298630.99109011.73141
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1350.49NA4.23991.03NA3277768.143.971.75137
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt85.30.53NA2.2910.99NA2367625.759.921.8136
Carob flourCarob flour6911.13NA5.831071NA157164110.569.51.837.1
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted37.70.77NA2.981793.4NA202947NA7.941.8579.8
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt33.70.474.374.7485.31.02NA22010088.933.971.9138
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1030.54NA4.561291.1NA32710082.783.971.9121
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)220.75NA4.5255.62.6NA242645NA7.941.9107
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt910.434.374.15990.9NA29286512.321.94125
Boiled Kidney BeansBoiled All Types Kidney Beans69.50.43NA4.483.30.85NA2748042.222133
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt27.80.36NA2.5671.40.79NA1967181.23.972138
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt71.40.51NA2.9885.30.84NA2485325.169.922142
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1370.424.374.71051.05NA2867725.7502.04127
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt57.50.43NA4.761051.16NA2527969.725.952.04133
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted1712.62NA1.81230.32NA3472147NA55.62.0499
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1230.37NA4.921470.9NA3636452.589.922.1125
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt55.60.48NA5.8389.30.95NA2828002.43.972.12133
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari5600.4NA4.0569.51.32NA22025825.87.942.12163
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt83.30.45NA5.241940.97NA3596255.569.922.14137
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1450.3NA5.641351NA3359192.583.972.16125
HummusHome Prepared Hummus970.44NA3.157.51.13NA2183434.764802.16129
Japanese ChestnutsRaw Japanese Chestnuts61.51.1NA2.88973.16NA143653NA27.82.2122
CoconutRaw Coconut Meat27.80.86NA4.8263.52.98NA2247062039.72.293
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt53.60.41NA4.171390.88NA2787042.422.22130
Canned White BeansBeans, white, mature seeds, canned1450.46NA5.931011.02NA1819013.186752.22139
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt990.46NA4.15990.73NA2687682.5822.26128
TempehTempeh2201.1NA5.361612.58NA5288180182.26118
Boiled SoybeansBoiled Soybeans no Salt2020.81NA10.21711.64NA486102214.522.3124
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt37.70.5NA6.671.40.98NA3577325.563.972.52138
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt47.60.53NA51050.94NA3105524.967.942.56139
Roasted Macadamia NutsDry Roasted Macadamia Nuts1391.13NA5.262346.02NA39372023.27.942.563.2
Macadamia NutsRaw Macadamia Nuts1691.5NA7.322588.2NA3737307.149.922.582.7
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1790.57NA7.341251.26NA22411132.58122.74125
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1010.46NA2.41071.34NA2544865.167.942.74141
Canned Baked BeansCanned Baked Beans no Salt990.41NA0.5863.5NANA2065878.9322.78144
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted69.51.45NA4.171274.1NA185847NA37.72.8499
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.86114
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.86133
Almond pasteNuts, almond paste3410.9NA3.182581.7NA5126238.33182.9428
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.7
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.04119
FuyuSalted and Fermented Tofu910.75NA3.931032.33NA14514934.357013.1139
Cooked TempehTempeh, cooked1911.07NA4.231532.55NA502796027.83.1118
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate13550.75NA5.281152.34NA37747034.527.83.1139
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.3141
Soy CheeseSoybean, curd cheese3730.75NA114521.76NA44139533.339.73.4141
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt55.60.59NA3.971031.14NA33310562.4163.5132
Minerals in Top 100 Nuts & Legumes with the lowest Zinc content per 7 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 7 ounces.
Top 5 nuts & legumes with least amount of zinc per 7 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