Dried Shiitake MushroomsMushrooms, shiitake, dried11753.930.890.0520.5502998.77NANANA45.63830.4
Dried PepeaoPepeao, dried11831.75NANANA0322NANANANANA1930
Dried Agar SeaweedSeaweed, agar, dried12141.20.240.0040.016032111.8NANANA30.624.623
Dried ChivesFreeze-dried Chives1234142.350.295.140255NANANANA1048420.3
Adzuki BeansRaw Adzuki Beans13062.10.76NA0.450250NANANANA50.47920
SoybeansRaw Soybeans17707911.45.2839.4012029NANANA3714519.4
Soy NutsDry-roasted Soybeans17828612.45.7342.70115NANANANA3217219
Soy VermicelliVermicelli, made from soy13140.40.0560.0160.15032769.2NANANA15.50.417
Yeast extract spreadYeast extract spread7343.570000816.3500025.89516.6
Soy FlourRaw Full-fat Soy Flour172382125.4741012729.8NANANA3815015.6
Hearts Of PalmRaw Hearts Of Palm4560.790.180.0520.3010268NANANA5.9510.715
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
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
NattoNatto83743.76.32.921.7050.319.4NANANA21.47712
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
Fireweed LeavesRaw Fireweed Leaves40911NANANA076.3NANANANA4218.710.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans13303.70.870.511.16024933NANANA81.88210.3
MisoMiso786244.071.69.84010124.6240021.450.810
Pink BeansRaw Pink Beans13614.51.160.881.0502558.5NANANA50.48310
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers1246121.770.585.80273162NANANA84.5719.57
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
Lemon Grass Raw Lemon Grass 3931.940.470.120.550100NANANANANA7.228.85
Black Turtle BeansRaw Black Turtle Beans13453.570.920.70.8402518.4NANANA61.584.38.73
Dried Oriental RadishesRadishes, oriental, dried10762.860.870.820.460252148NANANA9531.48.45
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans496283.91.8714037.3NANANANA3.18528.33
Morel MushroomsRaw Morel Mushrooms1232.260.2600.85NA20.22.402.401112.48.06
Dried SpirulinaDried Spirulina Seaweed115130.610.53.274.9809512.3NANANA14.32287.94
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
Sun-dried TomatoesTomatoes, sun-dried102411.81.70.0444.40221149NANANA49567.9
Irishmoss SeaweedRaw Irishmoss Seaweed1940.640.130.0040.008048.82.42NANANA5.1667.74
Dried ShallotsFreeze-dried Shallots138120.330.040.730320151NANANA62.3497.66
MothbeansRaw Mothbeans13616.41.441.051.920244NANANANANA917.62
French BeansRaw French Beans136180.883.041.750254NANANANA10074.77.54
Onions FlakesDry Onions Flakes13851.830.310.0360.670331148NANANA36.535.57.5
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
Root WasabiRaw Root Wasabi4332.5NANANA093NANANANA31196.43
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils4011.80.210.140.66084.3NANANANANA356.35
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared5522.780.730.480.670100NANANANA2035.66.27
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
Sprouted LentilsRaw Sprouted Lentils4212.20.230.150.72088NANANANANA35.66
FalafelHome prepared Falafel132270.69.460.441.960126NANANANANA535.95
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 5242.60.690.460.6309417.7NANANA25.433.75.64
Dried Ancho PeppersPeppers, ancho, dried111532.53.250.65170204NANANANA85.7475.64
Canned Baked BeansCanned Baked Beans no Salt4171.60.410.310.37081.331NANANA22195.56
Dried Pasilla PeppersPeppers, pasilla, dried136963NANANA0203NANANANA106495.56
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt5521.40.360.270.3301001.35NANANA2538.65.48
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt47211.61.370.532.37039.2NANANANA1161.85.48
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt2220.870.20.0120.1205715.2NANANA8.336.25.28
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4602.10.550.330.57082.413NANANA25.830.75.1
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4601.50.210.150.540807.14NANANA31.435.85.04
Green PeasRaw Green Peas3211.60.280.140.6057.422.51.550.482022.621.54.92
Kelp SeaweedRaw Kelp Seaweed1712.220.980.0160.0790382.4NANANA5.166.674.9
Boiled Green PeasBoiled and Drained Green Peas3330.870.150.0750.3306223.51.630.5220.72221.34.72
Sprouted SoybeansRaw Sprouted Soybeans48426.63.71.7713.2038NANANANA4.37524.64
GarlicRaw Garlic59120.350.0790.9101313.97NANANA8.3325.24.6
EppawRaw Eppaw5957.14NANANA0126NANANANANA18.34.56
Canned Hearts Of PalmHearts of palm, canned1112.460.520.0750.73018.3NANANANA9.53104.56
Boiled SoybeansBoiled Soybeans no Salt68335.65.152.3717.703312NANANA2472.34.56
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt5401.830.470.360.43097NANANANA34374.52
TempehTempeh76243100.9816030.310.7NANANA14.780.54.52
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5242.140.550.420.50941.27NANANA34.5354.45
Canned White BeansBeans, white, mature seeds, canned4521.150.290.220.270841.15NANANA19294.45
Bamboo ShootsRaw Bamboo Shoots1071.20.270.0790.45020.612NANANA8.7310.34.37
EpazoteRaw Epazote1272.06NANANA029.5NANANANA151.34.37
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV87.30.40.05600.160176.83NANANA2.49.924.37
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini87.30.40.05600.160176.83NANANA2.49.924.37
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt5642.540.660.50.60102NANANANA41.335.64.33
HummusHome Prepared Hummus703344.530.298.080801.07NANANA1619.34.33
Macronutrients in Top 100 Vegetables & Legumes with the highest Zinc content per 14 oz
In the above table you can find and compare the amount of macronutrients in all vegetables & legumes , sorted by most amount of Zinc per 14 ounces.
Top 5 vegetables & legumes with most amount of zinc per 14 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Adzuki Beans