YokanYokan, prepared from adzuki beans and sugar270.029NA1.16180.14NA40452.3830.0735.5
Coconut WaterCoconut Water (liquid From Coconuts)240.04NA0.29250.14NA2025011050.195
SoymilkSoymilk Unfortified250.13NA0.64250.22NA521184.8510.1288
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein170.041NA0.33290.1NA944470.868200.2368
Boiled European ChestnutsBoiled and Steamed European Chestnuts460.47NA1.73540.85NA99715NA270.2568
Lotus SeedsRaw Lotus Seeds440.094NA0.95560.62NA168367NA10.2877
Tofu YogurtTofu yogurt1180.075NA1.0640NANA384713350.3177.5
Chocolate SoymilkUnfortified Chocolate Soymilk250.21NA0.4815NANA511434.8530.3485.6
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
Dried BeechnutsNuts, beechnuts, dried10.67NA2.4601.34NA01017NA380.366.6
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts110.2NA0.53180.58NA26119NA50.486
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated250.081NA2.1730.1NA32107.9100.4113.4
TamariSoy sauce made from soy (tamari)200.14NA2.38400.5NA1302120.855860.4366
Canned Kidney BeansCanned All Types Kidney Beans340.14NA1.17270.17NA902370.92960.4678
Peeled European ChestnutsPeeled Raw European Chestnuts190.42NA0.94300.34NA38484NA20.4952
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled270.45NA1320.95NA93518NA30.5248.7
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned350.19NA1.9350.23NA1083081.33840.5475.6
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium350.19NA1.9350.23NA1083081.31380.5475.6
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids470.16NA1.47330.32NA92276NA2680.5678
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt470.16NA1.47330.32NA922763.71460.5678
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)180.22NA3.3460.77NA96220NA130.5673
OkaraOkara800.2NA1.3260.4NA6021310.690.5681.6
Roasted European ChestnutsNuts, chestnuts, european, roasted290.51NA0.91331.18NA1075921.220.5740.5
Canned Refried BeansRefried beans, canned, traditional style290.13NA1.44350.29NA923195.83700.5877.8
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids640.26NA1.27300.37NA96234NA2120.5970
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids430.25NA0.98240.8NA801093.12120.5967
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt30.16NA3.141040.53NA1503042.8100.5969.2
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)40.24NA0.81320.81NA59232NA120.5971.4
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts120.25NA0.97581.1NA66306NA20.661.6
Canned Pinto BeansCanned Pinto Beans, Solids630.26NA1.33320.38NA101274NA2390.6170.6
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids290.15NA1.25300.29NA1062601.12560.6278
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned260.11NA1320.29NA792421.84530.6280.3
Canned Chickpeas Canned Chickpeas , Solids450.25NA1.07260.85NA851263.12460.6366.7
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt630.12NA1.08560.38NA1023701.260.6466.6
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1110.16NA1.1270.39NA921208.980.6487.3
Canned Great Northern BeansBeans, great northern, mature seeds, canned530.16NA1.57510.41NA1363514.13700.6570
Canned Large Lima BeansLima beans, large, mature seeds, canned210.18NA1.8390.36NA742204.53360.6577
Canned Refried Beans, fat-freeRefried beans, canned, fat-free340.16NA1.62380.33NA1113445.73500.6578.7
Coconut MilkRaw Coconut Milk160.27NA1.64370.92NA1002636.2150.6767.6
Canned CowpeasCanned Common Cowpeas200.12NA0.97280.28NA701722.32930.779.6
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes110.3NA1.5510.96NA100361162850.7115.5
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids580.28NA1.5290.38NA118250NA2080.7469
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt550.27NA2.85490.33NA1524331.230.7665.7
Canned Navy BeansBeans, navy, mature seeds, canned470.21NA1.85470.38NA1342885.83360.7770.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate3500.19NA5.36300.61NA971218.970.884.6
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt530.14NA1.75630.41NA1562312.570.8372.5
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled611.07NA0.6500.13NA124875NA230.8359.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)2010.21NA1.6370.63NA1211489.9120.8383
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned340.14NA1.55320.2NA862603.13320.8477.6
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt270.16NA1.4480.3NA992662.520.8472.7
Chinese ChestnutsRaw Chinese Chestnuts180.36NA1.4841.6NA96447NA30.8744
ShoyuShoyu Soy Sauce330.043NA1.45741NA1664350.554930.8771
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt680.25NA2.13500.52NA1653914.120.8869
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt430.27NA1.1460.5NA1193842.950.968.6
Carob flourCarob flour3480.57NA2.94540.51NA798275.3350.923.58
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted190.39NA1.5901.7NA102477NA40.9340.2
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt170.242.22.4430.52NA1115084.520.9569.8
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt520.27NA2.3650.55NA1655081.420.9661.2
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)110.38NA2.28281.3NA122325NA40.9654
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt460.222.22.1500.45NA1474366.210.9863
Boiled Kidney BeansBoiled All Types Kidney Beans350.22NA2.22420.43NA1384051.11167
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt140.18NA1.3360.4NA993620.62169.5
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt360.26NA1.5430.42NA1252682.65171.5
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt690.212.22.36530.53NA1443892.901.0364
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt290.22NA2.4530.59NA1274014.931.0367
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted861.32NA0.9620.16NA1751082NA281.0349.7
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt620.19NA2.48740.46NA1833251.351.0663
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt280.24NA2.94450.48NA1424031.221.0767
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari2820.2NA2.04350.67NA1111301341.0782.3
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt420.23NA2.64980.49NA1813152.851.0868.8
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt730.15NA2.84680.51NA1694631.321.163.2
HummusHome Prepared Hummus490.22NA1.56290.57NA1101732.42421.165
Japanese ChestnutsRaw Japanese Chestnuts310.56NA1.45491.6NA72329NA141.161.4
CoconutRaw Coconut Meat140.44NA2.43321.5NA11335610201.147
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt270.21NA2.1700.44NA1403551.211.1265.7
Canned White BeansBeans, white, mature seeds, canned730.23NA3510.52NA914541.63401.1270
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt500.23NA2.1500.37NA1353871.311.1464.7
TempehTempeh1110.56NA2.7811.3NA266412091.1459.7
Boiled SoybeansBoiled Soybeans no Salt1020.41NA5.14860.82NA2455157.311.1562.6
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt190.25NA3.33360.49NA1803692.821.2769.6
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt240.27NA2.5530.48NA1562782.541.370
Roasted Macadamia NutsDry Roasted Macadamia Nuts700.57NA2.651183.04NA19836311.741.31.6
Macadamia NutsRaw Macadamia Nuts850.76NA3.71304.13NA1883683.651.31.36
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt900.29NA3.7630.64NA1135611.361.3863
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt510.23NA1.2540.68NA1282452.641.3871
Canned Baked BeansCanned Baked Beans no Salt500.21NA0.2932NANA1042964.511.472.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted350.73NA2.1642.07NA93427NA191.4350
Commercial HummusHummus, commercial470.38NA2.54751.16NA1813124.74261.4457.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.4814
FalafelHome prepared Falafel540.26NA3.42820.69NA19258512941.534.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
FuyuSalted and Fermented Tofu460.38NA1.98521.17NA737517.328731.5670
Cooked TempehTempeh, cooked960.54NA2.13771.3NA2534010141.5759.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate6830.38NA2.66581.2NA19023717.4141.5770
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari3450.33NA2.75531.05NA2311461721.6671
Soy CheeseSoybean, curd cheese1880.38NA5.62280.89NA22219917201.7271
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt280.3NA2520.57NA1685321.281.7766.3
Minerals in Top 100 Nuts & Legumes with the lowest Zinc content per 100 g
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by least amount of Zinc per 100 grams.
Top 5 nuts & legumes with least amount of zinc per 100 grams 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