Sesame FlourHigh fat Sesame Flour1591.52NA153611.5NA807423NA4110.70.9
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds550.69NA3.32620.5NA92919NA1810.34.5
Watermelon Seed KernelsDried Watermelon Seed Kernels540.69NA7.35151.6NA755648NA9910.25.05
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels1311.46NA7.83461.43NA77440634.43910.25
Hemp SeedsHulled Hemp Seeds701.6NA7.957007.6NA165012002659.94.96
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels461.34NA8.85924.54NA12338099.477.85.23
Whole Sesame SeedsDried Whole Sesame Seeds9754.1NA14.63512.46NA62946834.4117.754.7
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels521.28NA8.075504.5NA11747889.4187.642.03
Roasted Sesame SeedsRoasted Whole Sesame Seeds9892.47NA14.83562.5NA63847534.4117.163.3
Sesame Seed KernelsDried Hulled Sesame Seed Kernels601.4NA6.363451.44NA66737034.4476.733.75
Pine NutsDried Pine Nuts161.32NA5.532518.83.285755970.726.452.28
Cashew NutsRaw Cashew Nuts372.2NA6.682921.66NA59366020125.85.2
Roasted CashewsDry Roasted Cashew Nuts452.22NA62600.83NA49056511.7165.61.7
Oil Roasted CashewsOil Roasted Cashew Nuts432.04NA6.052731.67NA53163220.3135.353.48
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt571.83NA6.81292.1NA1158491NA35.31
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt701.83NA3.81292.1NA115585079.335.31.2
Cashew ButterPlain Cashew Butter no Salt432.2NA5.032580.82NA45754611.5155.162.96
Roasted PecansDry Roasted Pecans721.17NA2.81323.93NA293424415.071.12
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62
TahiniSesame Butter from Roasted Kernels4261.6NA8.95951.46NA73241434.41154.623.05
ChiaDried Chia Seeds6310.92NA7.73352.72NA86040755.2164.65.8
PecansPecans nuts701.2102.531214.515.62774103.804.533.52
Oil Roasted PecansNuts, pecans, oil roasted, without salt added671.2NA2.471213.7NA263392614.471.13
FlaxseedSeeds, flaxseed2551.22NA5.733922.5NA64281325.4304.346.96
HickorynutsDried Hickorynuts610.74NA2.121734.6NA3364368.114.32.65
Pinyon Pine NutsDried Pinyon Pine Nuts81.04NA3.062344.33NA35628NA724.35.9
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.64
AlmondsNuts, almonds2691.03NA3.72702.1845.34817334.113.124.4
WalnutsEnglish Walnuts981.6NA2.91583.4213464414.923.14.07
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added2910.96NA3.682742.46NA4666994.113.072.8
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.5
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts1231.75NA4.381735.55NA3107554.102.52.52
HazelnutsNuts, hazelnuts or filberts1141.73NA4.71636.18NA2906802.402.455.3
Roasted PistachiosDry Roasted Pistachio Nuts1071.3NA4.031091.24NA46910071062.341.85
Blanched HazelnutsBlanched Hazelnuts Or Filberts1491.6NA3.316012.7NA3106584.102.25.8
Pistachio NutsRaw Pistachio Nuts1051.33.43.921211.2NA4901025712.24.37
Toasted Dried CoconutToasted Dried Coconut Meat270.81NA3.4922.8NA211554NA372.051
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed260.81NA3.36922.8NA209551NA372.041.67
Dried CoconutDried Coconut Meat260.8NA3.32902.75NA20654318.53723
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.4814
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted350.73NA2.1642.07NA93427NA191.4350
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6
Raspberry Juice ConcentrateRaspberry juice concentrate970.14NA1.161124.67NA1001178NA101.341
Japanese ChestnutsRaw Japanese Chestnuts310.56NA1.45491.6NA72329NA141.161.4
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.7
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)110.38NA2.28281.3NA122325NA40.9654
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted190.39NA1.5901.7NA102477NA40.9340.2
Chinese ChestnutsRaw Chinese Chestnuts180.36NA1.4841.6NA96447NA30.8744
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.3
Raw Sulfured Dehydrated PeachesPeaches, dehydrated (low-moisture), sulfured, uncooked380.49NA5.5570.41NA1621351NA100.787.5
PrunesRaw Dehydrated Prunes720.61NA3.52640.31NA1121058NA50.754
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes110.3NA1.5510.96NA100361162850.7115.5
Frozen Wild BlueberriesBlueberries, wild, frozen17NANA0.5872.87NA1368NA30.6785.8
Coconut MilkRaw Coconut Milk160.27NA1.64370.92NA1002636.2150.6767.6
AvocadosRaw Avocados120.1970.55290.14NA524850.470.6473.2
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts120.25NA0.97581.1NA66306NA20.661.6
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)40.24NA0.81320.81NA59232NA120.5971.4
Roasted European ChestnutsNuts, chestnuts, european, roasted290.51NA0.91331.18NA1075921.220.5740.5
Raw Sulfured Dried PeachesPeaches, dried, sulfured, uncooked280.36NA4.06420.31NA1199960.570.5732
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)180.22NA3.3460.77NA96220NA130.5673
Raw Dried FigsFigs, dried, uncooked1620.29NA2.03680.51NA676800.6100.5530
BlackberriesRaw Blackberries290.17NA0.62200.65NA221620.410.5388
Tangerines, (mandarin oranges), canned, juice pack, drainedTangerines, (mandarin oranges), canned, juice pack, drained120.041NA0.2711NANA111360.450.5389.5
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.7
Sweetened Dried BlueberriesBlueberries, dried, sweetened190.16NA0.918NANA362140.630.4915
Peeled European ChestnutsPeeled Raw European Chestnuts190.42NA0.94300.34NA38484NA20.4952
KiwanoHorned melon130.02NA1.13400.039NA37123NA20.4889
Medjool DatesDates, medjool640.36NA0.9540.3NA62696NA10.4421.3
Dried PlumsRaw Dried Plums430.2840.93410.3NA697320.320.4431
RowalRaw Rowal151.06NA2.2320.16NA52131NA40.4371.4
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
Dried Japanese PersimmonsPersimmons, japanese, dried250.44NA0.74311.4NA81802NA20.4223
RaspberriesRaw Raspberries250.09NA0.69220.67NA291510.210.4285.8
Canned Blackberry JuiceBlackberry juice, canned120.11NA0.4821NANA121350.310.4191
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts110.2NA0.53180.58NA26119NA50.486
Pineapple juice, frozen concentrate, unsweetened, undilutedPineapple juice, frozen concentrate, unsweetened, undiluted390.31NA0.9353.44NA284720.430.453
Raw Sulfured Dried ApricotsApricots, dried, sulfured, uncooked550.34NA2.66320.24NA7111622.2100.3931
Dried Fresh Chinese JujubeJujube, Chinese, fresh, dried630.23NA5.1NA31NA68217050.3920
Raw Sulfured Dried PearsPears, dried, sulfured, uncooked340.37NA2.1330.33NA595330.260.3926.7
Dried Zante CurrantsCurrants, zante, dried880.3NA1.88360.35NA997770.7430.3717.6
Golden RaisinsGolden Seedless Raisins640.23NA0.98350.23NA1017460.7240.3715
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6
Dark RaisinsDark Seedless Raisins620.272341.8360.28NA987440.6260.3615.5
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled640.65NA2.4741.2NA137991NA370.359
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled670.65NA2.38741.3NA1759861.8370.359.45
PomegranatesRaw Pomegranates100.16NA0.3120.12NA362360.530.3578
Frozen LoganberriesLoganberries, frozen260.12NA0.64211.25NA261450.210.3484.6
Peaches, dehydrated (low-moisture), sulfured, stewedPeaches, dehydrated (low-moisture), sulfured, stewed160.2NA2.26230.17NA66554NA40.3262
Frozen RaspberriesRed Frozen Raspberries240.09NA0.76230.61NA30184NA40.3185
Raspberries PureeRaspberries Puree with Seeds230.086NA0.69250.68NA30195NA40.3186
Minerals in Top 100 Fruits & Nuts with the highest Zinc content per 100 g
In the above table you can find and compare the amount of minerals in all fruits & nuts , sorted by most amount of Zinc per 100 grams.
Top 5 fruits & nuts with most amount of zinc per 100 grams are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds