Sesame FlourHigh fat Sesame Flour5260371522.81600266NANANANANA308107
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds446019436.70.7787.60538NANANANA184186103
Watermelon Seed KernelsDried Watermelon Seed Kernels557047498NA2810153NANANANANA283102
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567048067.23.6320702604.8NANANA169170102
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.54031699
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.36030278
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA11817777.5
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574049185.41.11960147130.70.711.46529876.4
Roasted Sesame SeedsRoasted Whole Sesame Seeds565048067.23.632070257NANANANA14017071.6
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.111620567.3
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.53713764.5
Cashew NutsRaw Cashew Nuts5530439780.62780302590.50.5583318257.8
Roasted CashewsDry Roasted Cashew Nuts5740464921.676.6032750NANANA3015356
Oil Roasted CashewsOil Roasted Cashew Nuts580047884.80.6884.80299500.80.848.43316853.5
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt619056859.50.793740206NANANANA11517253
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt5820498520.69328024127.3NANANA11119353
Cashew ButterPlain Cashew Butter no Salt5870494981.781.70276NANANANA2017651.6
Roasted PecansDry Roasted Pecans7100743639.94196013640.60.40.440949550.7
Adzuki BeansRaw Adzuki Beans32905.31.9NA1.130629NANANANA12719950.4
Sunflower SeedsDried Sunflower Seed Kernels584051544.60.6231020026NANA258620850
Sunflower Seed ButterSunflower Seed Butter no Salt617055246.80.5970233105001055717349
SoybeansRaw Soybeans44601992913.399030273.3NANANA9336549
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA8143347.7
TahiniSesame Butter from Roasted Kernels595053875.34.0723102124.9NANANA9317046.2
ChiaDried Chia Seeds486030733.317858.40421NANANANA34416545.8
PecansPecans nuts691072061.89.86206013939.70.40.439969245.3
Oil Roasted PecansNuts, pecans, oil roasted, without salt added715075272.410.3226013039.70.40.439959244.7
FlaxseedSeeds, flaxseed534042236.622859028915.50411.527318343.4
HickorynutsDried Hickorynuts657064470.410.52060183NANANANA6412743
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA10711642.8
Soy VermicelliVermicelli, made from soy331010.140.040.380823174NANANA39142.4
BrazilnutsDried Brazilnuts65906711610.36244011723.30023.37514340.6
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA9637839.2
White BeansRaw White Beans33308.52.21.661.98060321NANANA15223436.7
Black BeansRaw Black Beans3410143.662.783.32062421NANANA15521636.5
Navy BeansRaw Navy Beans3370151.75.383.35NA60838.802.133.315322336.5
Cranberry BeansRaw Cranberry Beans335012.33.162.42.870601NANANANA24723036.3
Red LentilsRaw Pink Or Red Lentils358021.73.82.58.860631NANANANA10823936
Peanut SpreadLow Sugar Peanut Spread65005491020.91162014263.5NANANA7824835
Split Green PeasRaw Split Green Peas3640394.11.638.56061631.404.42722223135
Common CowpeasRaw Common Cowpeas336012.63.323.43060069NANANA10623533.7
Mungo BeansRaw Mungo Beans341016.41.14100.720590NANANANA18325233.5
Roasted AlmondsDry Roasted Almonds5980525410.1129021048.60.10.147.510921033
Plain Almond ButterPlain Almond Butter no Salt614055541.50.07136018844.300.243.410321033
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt5990525870.38151015341.80.80.840.39428032.8
LentilsRaw Lentils352010.61.541.124.14063420.32.7014.710724632.7
PeanutsRaw Peanuts567049262.80.03156016147.2NANANA8525832.7
Broadbeans Raw Broadbeans 341015.32.540.465.8058357NANANA25026131.4
Roasted SoybeansSoybeans roasted without salt469025436.7171260302NANANANA17738631.4
AlmondsNuts, almonds5790499380.03123021643.51.11.739.512521231
WalnutsEnglish Walnuts654065261.3913810137260.90.824.36715231
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added6070552420135017745.500.443.810521230.7
NattoNatto2110110167.3454.8012749NANANA5419430.3
Blanched AlmondsNuts, almonds, blanched590052539.50.04124018746.300.344.69921429.7
Dried PilinutsNuts, pilinuts, dried7190796312NA76039.8NANANANANA10829.7
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt11705.80.99NA2.450207NANANANANA81.428.5
Large Lima BeansRaw Large Lima Beans33806.91.60.952.15063485NANANA19021528.3
Small White BeansRaw Small White Beans3360123.042.32.760623NANANANA24921128
Chickpea flourChickpea flour (besan)3870676.931.1228.70578109NANANA10822428
Kidney BeansRaw All Types Kidney Beans33308.31.22.81.78060022.3NANANA24923628
Red Kidney BeansRaw Red Kidney Beans337010.61.543.582.28061321NANANA15222528
Chunk Style Peanut ButterPeanut butter, chunk style, without salt5890499760.78139021684042.2428024128
Dry-roasted PeanutsDry-roasted Peanuts, no salt587049777.20.269702134900498424427.7
Chickpeas Raw Chickpeas 378060.46.031.0226.30630107NANANA12220527.6
Pigeon Peas Raw Pigeon Peas 3430153.30.357.80628NANANANA15021727.6
Mung BeansRaw Mung Beans347011.53.480.273.57062666NANANA16323927
Peanut ButterSmooth Peanut Butter5880495950.39113024065041245721926.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA20620626
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried360012.41.830.312.880814NANANANANA52.525.7
MisoMiso19806010.34.0524.802546260005412825.6
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA12721025.5
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts6460624450.6840176490.70.747.59415025
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.7429715024.5
Roasted PistachiosDry Roasted Pistachio Nuts572045856.52.12131028377.42.22.57110321123.4
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA20221923
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.32015521423
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA15521322
Blanched HazelnutsBlanched Hazelnuts Or Filberts629061246.70.58550170350.70.733.511013722
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.710620222
Toasted Dried CoconutToasted Dried Coconut Meat5920470417NA5.140444NANANANANA5320.5
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6840691613NA7.560215NANANANANA5320.4
Dried CoconutDried Coconut Meat660064557207.06023773.5NANANA16368.820
Fried TofuTofu, fried27002022913.5100088.627NANANA3918820
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918820
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA22919
French BeansRaw French Beans3430202.27.654.40641NANANANA25218819
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt128010.36NA0.210248NANANANA7375.217.7
Soy CheeseSoybean, curd cheese15108111.75.440.306916NANANA012517
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145010014.56.6749.7044NANANANA612716.6
Cooked TempehTempeh, cooked1950114341.225076.227NANANA3719915.7
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate144087.212.65.8243.4028NANANANA2317315.7
FuyuSalted and Fermented Tofu11608011.65.3440043.8NANANANANA89.215.6
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1640262.70.4311027448NANANA7688.615.3
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13315
Almond pasteNuts, almond paste458027726.3255.80478363NANANA489015
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
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted201081.180.21.860451NANANANANA29.714.3
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3630182.660.454.20798NANANANANA68.214
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA554814
Macronutrients in Top 100 Nuts & Legumes with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Zinc per 1 kilogram.
Top 5 nuts & legumes with most amount of zinc per 1 kilogram are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds