YokanYokan, prepared from adzuki beans and sugar26001.20.43NA0.260607NANANANANA330.7
Coconut WaterCoconut Water (liquid From Coconuts)19021.7600.0203726NANANA117.21
SoymilkSoymilk Unfortified54017.52.050.755.84062.840NANANA632.71.2
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein6005.10.40.21.27078.4130705702.3
Boiled European ChestnutsBoiled and Steamed European Chestnuts1310142.60.584.870278NANANANANA202.5
Lotus SeedsRaw Lotus Seeds8905.30.880.272.850173NANANANANA41.32.8
Tofu YogurtTofu yogurt940182.61.169016012.4NANANA2353.1
Chocolate SoymilkUnfortified Chocolate Soymilk63015.32.40.755.84010078.6NANANA422.63.4
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3690397.361.65140784NANANANANA503.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled374044.58.371.8815.70773NANANANA117643.5
Dried BeechnutsNuts, beechnuts, dried576050057171840335NANANANANA623.6
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts5601.90.280.050.450126NANANANANA8.24
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated35100.60.170.010.1708610NANANA51.64.1
TamariSoy sauce made from soy (tamari)60010.110.050.39055.717NANANA81054.3
Canned Kidney BeansCanned All Types Kidney Beans84061.40.821.06014518.50018.54352.24.6
Peeled European ChestnutsPeeled Raw European Chestnuts196012.52.350.534.40442NANANANANA16.34.9
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled213022.64.250.9580455NANANANA81245.2
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned9102.90.750.570.6801662.3NANANA6960.35.4
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium9102.90.750.570.6801662.3NANANA6960.35.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids8205.61.231.180.86015210NANANA46465.6
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt8205.61.161.180.86015210NANANA46465.6
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)1970213189NA2.33028NANANANANA205.6
OkaraOkara76017.31.930.896.660122NANANANANA35.25.6
Roasted European ChestnutsNuts, chestnuts, european, roasted2450224.140.937.760530106NANANA5131.75.7
Canned Refried BeansRefried beans, canned, traditional style900206.31.73.601365.4005.43749.85.8
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids11709.7NANANA0208NANANANANA70.45.9
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids138024.72.130.369.27022940NANANA6370.45.9
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt11705.51.240.91.650210NANANANANA785.9
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)2020208184NA2.28055.8NANANANANA165.9
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts15307.61.120.191.770336NANANANANA296
Canned Pinto BeansCanned Pinto Beans, Solids114091.581.581.1502025.4005.455706.1
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids8103.61.250.510.83014818.50018.54352.26.2
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7102.20.370.070.840124NANANANA3754.76.2
Canned Chickpeas Canned Chickpeas , Solids139027.72.140.369.3022540NANANA6470.56.3
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt12907.60.832.871.660240NANANANA9470.56.4
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)610375.332.4618.40127NANANA271.76.4
Canned Great Northern BeansBeans, great northern, mature seeds, canned11403.91.20.720.89021014NANANA4973.76.5
Canned Large Lima BeansLima beans, large, mature seeds, canned7901.70.390.230.520149NANANANA4849.36.5
Canned Refried Beans, fat-freeRefried beans, canned, fat-free7904.50.931.531.3401356.1006.14753.46.5
Coconut MilkRaw Coconut Milk230023821102.6055.433.4NANANA22236.7
Canned CowpeasCanned Common Cowpeas7705.51.440.871.50136NANANANA3347.47
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes456028026402.2205193680.15.33629931.37.1
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids12109.33.281.322.170208NANANANA60817.4
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt13003.50.890.680.8102443.2NANANA8381.87.6
Canned Navy BeansBeans, navy, mature seeds, canned11304.31.120.85102052.8NANANA5175.37.7
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate76047.86.93.224018.76.2NANANA380.88
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt10505.50.383.350.24018320NANANA6475.48.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1680236.22.839.40320NANANANA48538.3
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)78041.77.931.6714.7028.56NANANA9908.3
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned8302.80.720.550.660151NANANANA6355.48.4
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt10503.81.160.091.2019220NANANA7670.28.4
Chinese ChestnutsRaw Chinese Chestnuts2240111.640.282.580491NANANANANA428.7
ShoyuShoyu Soy Sauce5305.70.730.292.34049.34031881.48.7
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt11804.51.40.841.030211NANANANA7083.38.8
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt12103.80.830.091.960233NANANANA6767.69
Carob flourCarob flour22206.50.90.042.120889491NANANA39846.29.2
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2390121.750.32.750524NANANANANA44.89.3
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt11503.80.890.521.18020929NANANA70789.5
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt14904.91.260.961.1402793.6NANANA53919.6
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)330034730803.8066.5NANANANA2236.39.6
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt14306.51.361.370.9802623.4003.490909.8
Boiled Kidney BeansBoiled All Types Kidney Beans127050.731.71.0802283.2NANANA6486.710
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt11803.90.540.281.37021129NANANA8383.410
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt110040.660.121.52019718NANANA547610
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt14006.20.981.771.36NA2613.7003.710582.310.3
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt12603.80.880.521.170233NANANANA7780.410.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2070277.33.32110401NANANANA606210.3
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1440112.82.122.5302533.4NANANA1049210.6
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt127050.721.681.0702283.2NANANA7486.710.7
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari83052.69.22.6240127.1NANANA1010010.7
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt11804.51.160.881.050211NANANANA388311
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt14206.41.661.261.50258NANANANA10489.711
HummusHome Prepared Hummus17708611.40.7420.402012.7NANANA4048.611
Japanese ChestnutsRaw Japanese Chestnuts15405.30.780.131.230349NANANANANA22.511
CoconutRaw Coconut Meat354033529703.66015262.3NANANA9033.311
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt13205.41.41.051.2602373.2NANANA8788.611
Canned White BeansBeans, white, mature seeds, canned11402.90.740.560.6702122.9NANANA4872.611
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA869311.4
TempehTempeh192010825.42.4840.5076.427NANANA3720311.4
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA6018211.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA799012.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt11605.31.380.831.43020833NANANA6577.313
Roasted Macadamia NutsDry Roasted Macadamia Nuts71807611191.9613013441.40.70.740807813
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.3867913
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt13903.50.910.690.8302513.4NANANA639714
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1190293.461.345.97099NANANANA2815614
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA554814
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3630182.660.454.20798NANANANANA68.214
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted201081.180.21.860451NANANANANA29.714.3
Commercial HummusHummus, commercial237017825.67.2580.801506.22.803.45577.814.4
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt147058.48.250.9414.60149NANANANANA10614.4
Almond pasteNuts, almond paste458027726.3255.80478363NANANA489015
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13315
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.615.3
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.215.6
Cooked TempehTempeh, cooked1950114341.225076.227NANANA3719915.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA2317315.7
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA612716.6
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA012517
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.217.7
Macronutrients in Top 100 Nuts & Legumes with the lowest Zinc content per 1 kg
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by least amount of Zinc per 1 kilogram.
Top 5 nuts & legumes with least amount of zinc per 1 kilogram 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