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
Adzuki BeansRaw Adzuki Beans661.1NA51271.73NA38112543.155.0413.4
Sunflower SeedsDried Sunflower Seed Kernels781.8NA5.253251.95NA66064553954.73
Sunflower Seed ButterSunflower Seed Butter no Salt641.6NA4.123112.07NA66657610434.90.62
SoybeansRaw Soybeans2771.66NA15.72802.5NA70417971824.98.54
Soy NutsDry-roasted Soybeans1401.08NA3.952282.2NA649136419.324.770.8
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
Soy VermicelliVermicelli, made from soy551.9NA1.82NANA2032744.2412
BrazilnutsDried Brazilnuts1601.74NA2.433761.22NA725659191734.063.42
Soy FlourRaw Full-fat Soy Flour2062.92NA6.374292.2831449425157.5133.925.16
White BeansRaw White Beans2400.98NA10.41901.8NA301179513163.6711.3
Black BeansRaw Black Beans1230.84NA51711.06NA35214833.253.6511
Navy BeansRaw Navy Beans1470.83NA5.51751.4NA40711851153.6512
Cranberry BeansRaw Cranberry Beans1270.79NA51560.92NA372133212.763.6312.4
Red LentilsRaw Pink Or Red Lentils481.3NA7.4591.7NA294668073.67.82
Peanut SpreadLow Sugar Peanut Spread720.76NA2.841641.98NA3508189.12923.51.93
Split Green PeasRaw Split Green Peas460.81NA4.73631.2NA33485210.753.58.7
Common CowpeasRaw Common Cowpeas1100.85NA8.271841.53NA42411129163.3712
Mungo BeansRaw Mungo Beans1380.98NA7.572671.53NA3799838.2383.3511
Roasted AlmondsDry Roasted Almonds2681.1NA3.732792.23NA471713233.32.4
Plain Almond ButterPlain Almond Butter no Salt3470.93NA3.52792.13NA5087482.473.31.64
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt610.53NA1.521761.85NA3977263.363.281.45
LentilsRaw Lentils350.75NA6.5471.4NA2816770.163.278.26
PeanutsRaw Peanuts921.14NA4.61681.93NA3767057.2183.276.5
Broadbeans Raw Broadbeans 1030.82NA6.71921.63NA42110628.2133.1411
Roasted SoybeansSoybeans roasted without salt1380.83NA3.91452.16NA36314701943.141.95
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
NattoNatto2170.67NA8.61151.53NA1747298.873.0355
Blanched AlmondsNuts, almonds, blanched2361.03NA3.282681.84NA4816593.2192.974.5
Dried PilinutsNuts, pilinuts, dried1450.96NA3.533022.3NA575507NA32.972.77
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt400.34NA4.6820.48NA1203372.872.8569
Large Lima BeansRaw Large Lima Beans810.74NA7.52241.67NA38517247.2182.8310
Small White BeansRaw Small White Beans1730.64NA7.731831.28NA445154213122.811.7
Chickpea flourChickpea flour (besan)450.91NA4.861661.6NA3188468.3642.810.3
Kidney BeansRaw All Types Kidney Beans1430.96NA8.21401.02NA40714063.2242.811.8
Red Kidney BeansRaw Red Kidney Beans830.72.26.71381.1NA40613593.2122.811.8
Chunk Style Peanut ButterPeanut butter, chunk style, without salt450.583.11.91601.8NA3197458.2172.81.14
Dry-roasted PeanutsDry-roasted Peanuts, no salt580.43NA1.581781.8NA3636349.362.771.8
Chickpeas Raw Chickpeas 570.66NA4.3792.13NA2527180242.767.68
Pigeon Peas Raw Pigeon Peas 1301.06NA5.231831.8NA36713928.2172.7610.6
Mung BeansRaw Mung Beans1320.94NA6.741891.04NA36712468.2152.689.05
Peanut ButterSmooth Peanut Butter540.573.12.161791.36NA33559240.44762.671.55
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans810.67NA6.21881.7NA37014037132.612
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried721.3NA3.381153.7NA169768NA342.579.96
MisoMiso570.42NA2.5480.86NA159210737282.5643
Pink BeansRaw Pink Beans1300.81NA6.771821.38NA41514641382.5510
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
Great Northern BeansRaw Great Northern Beans1750.84NA5.471891.42NA447138713142.310.7
Pinto BeansRaw Pinto Beans1130.89NA5.071761.15NA411139328122.2811.3
Black Turtle BeansRaw Black Turtle Beans1601NA8.71601NA44015003.292.211
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
Fried TofuTofu, fried3720.4NA4.87601.5NA28714628.516250.5
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate9610.4NA4.87951.5NA28714628.516250.5
MothbeansRaw Mothbeans1500.69NA113811.82NA48911918.2301.929.7
French BeansRaw French Beans1860.44NA3.41881.2NA304131613181.910.8
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt280.3NA2520.57NA1685321.281.7766.3
Soy CheeseSoybean, curd cheese1880.38NA5.62280.89NA22219917201.7271
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari3450.33NA2.75531.05NA2311461721.6671
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
FuyuSalted and Fermented Tofu460.38NA1.98521.17NA737517.328731.5670
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt490.35NA2.9481.03NA1682913.771.5360.2
FalafelHome prepared Falafel540.26NA3.42820.69NA19258512941.534.6
Almond pasteNuts, almond paste1720.45NA1.61300.86NA2583144.291.4814
Commercial HummusHummus, commercial470.38NA2.54751.16NA1813124.74261.4457.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1420.77NA4.33541.2NA1532802.9131.4467
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted350.73NA2.1642.07NA93427NA191.4350
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried290.59NA2.31372.6NA155726NA51.48.9
Canned Baked BeansCanned Baked Beans no Salt500.21NA0.2932NANA1042964.511.472.6
Minerals in Top 100 Nuts & Legumes with the highest Zinc content per 100 g
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Zinc per 100 grams.
Top 5 nuts & legumes 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