Sesame FlourHigh fat Sesame Flour208814720.61.163.40106NANANANANA12242.3
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds17707714.60.3134.80213NANANANA7373.641
Watermelon Seed KernelsDried Watermelon Seed Kernels221118839NA112060.8NANANANANA11240.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels225019126.71.448201031.9NANANA6767.340.6
Hemp SeedsHulled Hemp Seeds219519318.339.8109034.45.951.230.793.371612539.3
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels221919534.40.4882042.55.560.60.524.52412031
Whole Sesame SeedsDried Whole Sesame Seeds227419727.61.5850931.2NANANA4770.430.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2278195340.4477.8058.45.10.280.284.5225.811830.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds224219126.71.44820102NANANANA55.667.328.4
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2504243361.04100046.61.90.280.41.23468126.7
Pine NutsDried Pine Nuts267127119.40.6513205214.20.280.2813.714.754.325.6
Cashew NutsRaw Cashew Nuts2195174310.2531012023.50.20.2231372.323
Roasted CashewsDry Roasted Cashew Nuts227818436.30.6430.4013020NANANA1260.822.2
Oil Roasted CashewsOil Roasted Cashew Nuts230219033.60.2733.60119200.320.3219.2136721.2
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt245722523.60.31148081.7NANANANA45.668.321
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt231019820.70.2713009611NANANA4476.721
Cashew ButterPlain Cashew Butter no Salt233019638.70.6832.40109NANANANA7.9469.720.5
Roasted PecansDry Roasted Pecans2818295253.9577.7053.8160.160.161637.337.720
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.47920
Sunflower SeedsDried Sunflower Seed Kernels231820417.70.2491079.410.4NANA9.923482.520
Sunflower Seed ButterSunflower Seed Butter no Salt244921918.60.238.6093420041.722.668.619.4
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA3714519.4
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217219
TahiniSesame Butter from Roasted Kernels2362213301.6920841.94NANANA3767.518.3
ChiaDried Chia Seeds192912213.270.8230167NANANANA13765.618
PecansPecans nuts274328624.53.98205515.80.160.1615.53836.418
Oil Roasted PecansNuts, pecans, oil roasted, without salt added283829928.74.189.5051.615.80.160.1615.537.736.517.7
FlaxseedSeeds, flaxseed211916714.59123.401156.1501.64.5610872.617.2
HickorynutsDried Hickorynuts2608255284.1682072.4NANANANA25.450.517
Pinyon Pine NutsDried Pinyon Pine Nuts249624237.23.1299076.6NANANANA42.54617
Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.417
BrazilnutsDried Brazilnuts2616266640.1497046.69.25009.2529.85716
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA3815015.6
White BeansRaw White Beans13223.370.870.660.7902398.37NANANA60.39314.6
Black BeansRaw Black Beans13535.641.451.11.302488.4NANANA61.585.714.5
Navy BeansRaw Navy Beans13385.950.672.141.33NA24115.400.8313.260.788.614.5
Cranberry BeansRaw Cranberry Beans13304.91.250.951.140238NANANANA989114.4
Red LentilsRaw Pink Or Red Lentils14218.61.50.993.50250NANANANA439514.3
Peanut SpreadLow Sugar Peanut Spread258021840.60.3664056.525.2NANANA319814
Split Green PeasRaw Split Green Peas144515.41.60.653.4024512.501.7510.7889214
Common CowpeasRaw Common Cowpeas133451.30.791.36023827.4NANANA429313.4
Mungo BeansRaw Mungo Beans13536.50.453.960.290234NANANANA72.610013.3
Roasted AlmondsDry Roasted Almonds237320916.20.0451.4083.419.30.040.041943.38313
Plain Almond ButterPlain Almond Butter no Salt243722016.50.02854074.717.600.07917.2418313
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt237720834.50.1560060.616.60.320.321637.311113
LentilsRaw Lentils13974.20.610.441.6402518.061.0705.8342.59813
PeanutsRaw Peanuts2250195250.01261.706418.7NANANA33.710213
Broadbeans Raw Broadbeans 13536.0710.182.3023122.6NANANA9910412.5
Roasted SoybeansSoybeans roasted without salt186110114.66.72500120NANANANA70.315312.5
AlmondsNuts, almonds2298198150.01249085.517.30.440.6715.749.68412.4
WalnutsEnglish Walnuts259625924.336151054.410.40.360.329.6426.660.412.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added240921916.7053.70701800.1617.441.784.312
NattoNatto83743.76.32.921.7050.319.4NANANA21.47712
Blanched AlmondsNuts, almonds, blanched234220815.70.0164907418.400.1217.739.38511.8
Dried PilinutsNuts, pilinuts, dried2854316124NA30015.8NANANANANA4311.8
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4642.30.39NA0.97082NANANANANA32.311.3
Large Lima BeansRaw Large Lima Beans13412.740.640.380.85025233.7NANANA75.48511.2
Small White BeansRaw Small White Beans13344.71.20.921.10247NANANANA9983.811
Chickpea flourChickpea flour (besan)153626.62.750.4411.4022943NANANA438911
Kidney BeansRaw All Types Kidney Beans13223.30.481.10.7102388.85NANANA999411
Red Kidney BeansRaw Red Kidney Beans13384.20.611.420.902438.33NANANA60.389.411
Chunk Style Peanut ButterPeanut butter, chunk style, without salt2338198300.3155085.633.4016.716.631.89511
Dry-roasted PeanutsDry-roasted Peanuts, no salt233019730.70.138.6084.419.40019.433.39711
Chickpeas Raw Chickpeas 1500242.40.410.4025042.5NANANA48.481.211
Pigeon Peas Raw Pigeon Peas 13615.91.30.143.10249NANANANA59.58611
Mung BeansRaw Mung Beans13774.561.40.111.4024926NANANA64.79510.6
Peanut ButterSmooth Peanut Butter233419737.80.1544.809525.8016.39.522.68710.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.88210.3
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried14294.920.730.121.140323NANANANANA2110.2
MisoMiso786244.071.69.84010124.6240021.450.810
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.48310
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts2564248180.2433.407019.40.280.281937.359.79.92
HazelnutsNuts, hazelnuts or filberts249224117.70.3531066.317.20.280.2816.738.559.39.72
Roasted PistachiosDry Roasted Pistachio Nuts227018222.40.8452011230.70.870.99284183.59.3
Great Northern BeansRaw Great Northern Beans13454.521.40.851.0402488.97NANANA8086.89.17
Pinto BeansRaw Pinto Beans13774.90.930.940.6702488.3700.527.8661.5859.05
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.38.73
Blanched HazelnutsBlanched Hazelnuts Or Filberts249624318.50.2322067.5140.280.2813.343.754.48.73
Pistachio NutsRaw Pistachio Nuts222318023.41.1556010830.40.951.2727.342808.73
Toasted Dried CoconutToasted Dried Coconut Meat2350187165NA2.040176NANANANANA218.14
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed2715274243NA3085.4NANANANANA218.1
Dried CoconutDried Coconut Meat261925622702.809429NANANA64.727.37.98
Fried TofuTofu, fried10728011.65.344003510.8NANANA15.574.77.9
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate10728011.65.3440035NANANANA15.574.77.9
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA917.62
French BeansRaw French Beans136180.883.041.750254NANANANA10074.77.54
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5080.40.14NA0.083098NANANANA29307.03
Soy CheeseSoybean, curd cheese599324.652.1416027.46.35NANANA049.66.83
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari57539.65.742.6519.7017.4NANANANA2.450.36.6
Cooked TempehTempeh, cooked7744513.50.4810030.210.7NANANA14.7796.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate57234.652.317.2011NANANANA9.1368.56.23
FuyuSalted and Fermented Tofu46031.84.62.116017.4NANANANANA35.46.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt65110.31.070.174.4010919NANANA30356.07
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA535.95
Almond pasteNuts, almond paste181811010.40.79220190144NANANA1935.75.87
Commercial HummusHummus, commercial94170.7102.8832059.52.461.101.3522315.7
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt583233.270.375.8059.3NANANANANA425.7
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted7983.180.470.0790.740179NANANANANA11.85.68
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried14417.21.060.181.660317NANANANANA275.6
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA22195.56
Macronutrients in Top 100 Nuts & Legumes with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Zinc per 14 ounces.
Top 5 nuts & legumes with most amount of zinc per 14 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds