Sesame FlourHigh fat Sesame Flour3163NA307162.95NA1601839NA81.4211.8
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds1091.37NA6.575200.98NA1831824NA35.720.48.93
Watermelon Seed KernelsDried Watermelon Seed Kernels1071.36NA14.410223.2NA14981286NA19620.310
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels2602.9NA15.46872.83NA153680668.377.420.39.92
Hemp SeedsHulled Hemp Seeds1393.18NA15.8138915NA32742381519.9219.69.84
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels912.67NA17.511759NA2447160518.71415.510.4
Whole Sesame SeedsDried Whole Sesame Seeds19358.1NA296974.9NA124892968.32215.49.3
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels1032.53NA1610918.9NA2330156418.735.7154.03
Roasted Sesame SeedsRoasted Whole Sesame Seeds19634.9NA29.37064.95NA126694368.32214.26.55
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1192.78NA12.66852.86NA132473468.39313.47.44
Pine NutsDried Pine Nuts31.82.63NA1149817.56.5114111851.43.9712.84.52
Cashew NutsRaw Cashew Nuts73.44.36NA13.35793.3NA1177131039.52411.510.3
Roasted CashewsDry Roasted Cashew Nuts89.34.4NA125161.64NA972112123.231.8113.37
Oil Roasted CashewsOil Roasted Cashew Nuts85.34.05NA125423.3NA1054125440.325.810.66.9
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1133.64NA13.52564.2NA2298974NA5.9510.52
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt1393.63NA7.542564.2NA229216871575.9510.52.4
Cashew ButterPlain Cashew Butter no Salt85.34.35NA105121.6NA90710842329.810.25.87
Roasted PecansDry Roasted Pecans1432.3NA5.562627.8NA5818417.942102.22
Adzuki BeansRaw Adzuki Beans1312.17NA9.92523.43NA75624896.159.921026.7
Sunflower SeedsDried Sunflower Seed Kernels1553.57NA10.46453.87NA13101280105189.929.4
Sunflower Seed ButterSunflower Seed Butter no Salt1273.17NA8.186174.1NA132211432075.959.71.23
SoybeansRaw Soybeans5503.3NA315565NA1397356635.33.979.717
Soy NutsDry-roasted Soybeans2782.14NA7.844524.33NA1288270738.33.979.471.6
TahiniSesame Butter from Roasted Kernels8453.2NA17.81892.9NA145382268.32289.176.05
ChiaDried Chia Seeds12521.83NA15.36655.4NA170780811031.89.111.5
PecansPecans nuts1392.4205.022408.93315508147.54097
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1332.4NA4.92407.34NA5227781228.872.24
FlaxseedSeeds, flaxseed5062.42NA11.47784.93NA1274161350.459.58.614
HickorynutsDried Hickorynuts1211.46NA4.23439.15NA6678651628.555.26
Pinyon Pine NutsDried Pinyon Pine Nuts162.05NA6.074648.6NA69.51246NA1438.511.7
Soy VermicelliVermicelli, made from soy1093.8NA3.63.97NANA39.75.9553.67.948.423.6
BrazilnutsDried Brazilnuts3183.46NA4.827462.43NA1439130838045.958.066.8
Soy FlourRaw Full-fat Soy Flour4095.8NA12.68514.562398049911525.87.7810.2
White BeansRaw White Beans4761.95NA20.73773.56NA597356225.431.87.322.5
Black BeansRaw Black Beans2441.67NA9.963392.1NA69929436.359.927.2422
Navy BeansRaw Navy Beans2921.66NA113472.8NA8082352229.927.2424
Cranberry BeansRaw Cranberry Beans2521.58NA9.923101.83NA738264325.2127.224.6
Red LentilsRaw Pink Or Red Lentils952.6NA14.71173.4NA58313260147.1415.5
Peanut SpreadLow Sugar Peanut Spread1431.5NA5.643253.93NA6951623185796.973.83
Split Green PeasRaw Split Green Peas911.6NA9.41252.36NA663169121.29.926.9317.2
Common CowpeasRaw Common Cowpeas2181.68NA16.43653.03NA84122071831.86.723.7
Mungo BeansRaw Mungo Beans2741.95NA155303.03NA752195116.375.46.6521.4
Roasted AlmondsDry Roasted Almonds5322.2NA7.45544.43NA93514153.975.956.574.8
Plain Almond ButterPlain Almond Butter no Salt6891.85NA6.935544.23NA100814844.76146.533.25
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt1211.06NA33493.66NA78814416.55126.52.88
LentilsRaw Lentils69.51.5NA13932.76NA55813430.2126.516.4
PeanutsRaw Peanuts1832.27NA9.13333.84NA746139914.335.76.513
Broadbeans Raw Broadbeans 2041.64NA13.33813.23NA835210816.325.86.2321.8
Roasted SoybeansSoybeans roasted without salt2741.64NA7.742884.3NA7202917387.946.233.87
AlmondsNuts, almonds5342.05NA7.365364.329095514558.1426.28.75
WalnutsEnglish Walnuts1943.15NA5.773146.7741.76878759.723.976.138.08
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added5771.9NA7.35444.9NA92513878.1426.15.56
NattoNatto4311.32NA172283.03NA345144717.5146109
Blanched AlmondsNuts, almonds, blanched4682.04NA6.55323.64NA95513086.3537.75.98.95
Dried PilinutsNuts, pilinuts, dried2881.9NA75994.6NA11411006NA5.955.95.5
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt79.40.68NA9.11630.96NA2386695.56145.66137
Large Lima BeansRaw Large Lima Beans1611.47NA154453.3NA764342114.335.75.620
Small White BeansRaw Small White Beans3431.26NA15.33632.54NA883306025.4245.5823.2
Chickpea flourChickpea flour (besan)89.31.8NA9.643293.18NA631167916.51275.5820.4
Kidney BeansRaw All Types Kidney Beans2841.9NA16.32782.03NA80827906.3547.65.5423.3
Red Kidney BeansRaw Red Kidney Beans1651.44.3713.32742.2NA80626976.35245.5423.3
Chunk Style Peanut ButterPeanut butter, chunk style, without salt89.31.156.153.773183.57NA633147816.333.75.542.26
Dry-roasted PeanutsDry-roasted Peanuts, no salt1150.85NA3.143533.54NA720125818.5125.53.6
Chickpeas Raw Chickpeas 1131.3NA8.551574.23NA5001425047.65.4815.2
Pigeon Peas Raw Pigeon Peas 2582.1NA10.43633.55NA728276216.333.75.4821
Mung BeansRaw Mung Beans2621.87NA13.43752.05NA728247316.329.85.318
Peanut ButterSmooth Peanut Butter1071.136.154.33552.7NA6651175809455.33.08
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1611.3NA12.33733.35NA73427841425.85.1624
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1432.6NA6.72287.36NA3351524NA67.55.119.8
MisoMiso1130.83NA4.94951.7NA3164171473985.185.4
Pink BeansRaw Pink Beans2581.6NA13.43612.73NA824290525.8165.0620
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2443.47NA8.734311NA61514988.1404.965
HazelnutsNuts, hazelnuts or filberts2263.42NA9.3332312.3NA57513494.7604.8610.5
Roasted PistachiosDry Roasted Pistachio Nuts2122.57NA82162.47NA931199820124.643.67
Great Northern BeansRaw Great Northern Beans3471.66NA113752.82NA887275225.627.84.621.2
Pinto BeansRaw Pinto Beans2241.77NA103492.28NA816276455.4244.5222.5
Black Turtle BeansRaw Black Turtle Beans3182NA17.33182NA87329776.35184.3722
Blanched HazelnutsBlanched Hazelnuts Or Filberts2963.18NA6.5531825NA61513068.1404.3711.5
Pistachio NutsRaw Pistachio Nuts2082.586.757.782402.4NA97220341424.378.67
Toasted Dried CoconutToasted Dried Coconut Meat53.61.6NA6.731835.56NA4191099NA73.44.072
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed51.61.6NA6.671835.52NA4151093NA73.44.053.3
Dried CoconutDried Coconut Meat51.61.58NA6.61795.45NA409107836.773.445.95
Fried TofuTofu, fried7380.79NA9.661192.97NA57029056.631.83.95100
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate19070.79NA9.661892.97NA57029056.631.83.95100
MothbeansRaw Mothbeans2981.37NA21.57563.6NA970236316.359.53.819.2
French BeansRaw French Beans3690.87NA6.753732.4NA603261225.635.73.7721.4
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt55.60.59NA3.971031.14NA33310562.4163.5132
Soy CheeseSoybean, curd cheese3730.75NA114521.76NA44139533.339.73.4141
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari6850.65NA5.461052.1NA45829033.33.973.3141
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
FuyuSalted and Fermented Tofu910.75NA3.931032.33NA14514934.357013.1139
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt970.7NA5.74952.04NA3335777.34143.04119
FalafelHome prepared Falafel1070.51NA6.81631.37NA381116125832.9868.7
Almond pasteNuts, almond paste3410.9NA3.182581.7NA5126238.33182.9428
Commercial HummusHummus, commercial930.75NA5.041492.3NA3596199.338452.86114
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2821.53NA8.61072.38NA3045565.7525.82.86133
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted69.51.45NA4.171274.1NA185847NA37.72.8499
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried57.51.17NA4.542725.16NA3081441NA9.922.817.7
Canned Baked BeansCanned Baked Beans no Salt990.41NA0.5863.5NANA2065878.9322.78144
Minerals in Top 100 Nuts & Legumes with the highest Zinc content per 7 oz
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Zinc per 7 ounces.
Top 5 nuts & legumes with most amount of zinc per 7 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds