Dried Shiitake MushroomsMushrooms, shiitake, dried29609.92.250.131.38075422NANANA1159676.6
Dried PepeaoPepeao, dried29804.4NANANA0810NANANANANA48.275.2
Dried Agar SeaweedSeaweed, agar, dried306030.610.010.04080929.7NANANA776258
Dried ChivesFreeze-dried Chives3110355.90.73130643NANANANA26221251.2
Adzuki BeansRaw Adzuki Beans32905.31.9NA1.130629NANANANA12719950.4
SoybeansRaw Soybeans44601992913.399030273.3NANANA9336549
Soy NutsDry-roasted Soybeans449021631.314.41080290NANANANA8143347.7
Soy VermicelliVermicelli, made from soy331010.140.040.380823174NANANA39142.4
Yeast extract spreadYeast extract spread185090000204160006523942
Soy FlourRaw Full-fat Soy Flour43402073013.8103031975NANANA9637839.2
Hearts Of PalmRaw Hearts Of Palm115020.460.130.760256172NANANA152737.3
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
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
NattoNatto2110110167.3454.8012749NANANA5419430.3
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
Fireweed LeavesRaw Fireweed Leaves103027.5NANANA0192NANANANA1064726.6
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans33509.32.21.32.92062883.2NANANA20620626
MisoMiso19806010.34.0524.802546260005412825.6
Pink BeansRaw Pink Beans343011.32.922.222.65064221.4NANANA12721025.5
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers3140304.471.4514.60687408NANANA21317924
Great Northern BeansRaw Great Northern Beans339011.43.562.132.63062422.6NANANA20221923
Pinto BeansRaw Pinto Beans347012.32.352.371.706262101.32015521423
Lemon Grass Raw Lemon Grass 9904.91.20.311.380253NANANANANA1822.3
Black Turtle BeansRaw Black Turtle Beans339092.321.762.1063321NANANA15521322
Dried Oriental RadishesRadishes, oriental, dried27107.22.182.061.170634373NANANA2397921.3
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1250719.854.735.4094NANANANA813121
Morel MushroomsRaw Morel Mushrooms3105.70.6502.15NA516060283120.3
Dried SpirulinaDried Spirulina Seaweed290077.226.58.2312.5023931NANANA3657520
Fried TofuTofu, fried27002022913.5100088.627NANANA3918820
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate27002022913.5100088.6NANANANA3918820
Sun-dried TomatoesTomatoes, sun-dried258029.74.260.11110558376NANANA12314120
Irishmoss SeaweedRaw Irishmoss Seaweed4901.60.330.010.0201236.1NANANA131519.5
Dried ShallotsFreeze-dried Shallots348050.840.11.850807382NANANA15712319.3
MothbeansRaw Mothbeans3430163.642.654.850615NANANANANA22919
French BeansRaw French Beans3430202.27.654.40641NANANANA25218819
Onions FlakesDry Onions Flakes34904.60.780.091.70833374NANANA9289.519
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
Root WasabiRaw Root Wasabi10906.3NANANA0235NANANANA784816
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils10104.50.530.351.660213NANANANANA8816
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared139071.851.221.680251NANANANA5089.816
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
Sprouted LentilsRaw Sprouted Lentils10605.50.570.381.80221NANANANANA89.615
FalafelHome prepared Falafel3330178241.14.950318NANANANANA13315
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 13206.61.751.161.6023844.6NANANA648514
Dried Ancho PeppersPeppers, ancho, dried2810828.21.6442.70514NANANANA21611914
Canned Baked BeansCanned Baked Beans no Salt105041.030.780.93020577.8NANANA554814
Dried Pasilla PeppersPeppers, pasilla, dried3450159NANANA0511NANANANA26812414
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
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5602.20.50.030.31014438.4NANANA2115.613.3
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt11605.31.380.831.43020833NANANA6577.313
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt11603.80.530.371.37020118NANANA799012.7
Green PeasRaw Green Peas81040.710.351.52014556.73.91.2505754.212.4
Kelp SeaweedRaw Kelp Seaweed4305.62.470.040.20966NANANA131712.3
Boiled Green PeasBoiled and Drained Green Peas8402.20.390.190.82015659.34.11.352.25553.612
Sprouted SoybeansRaw Sprouted Soybeans1220679.34.4533.4096NANANANA1113111.7
GarlicRaw Garlic149050.890.22.3033110NANANA2163.611.6
EppawRaw Eppaw150018NANANA0317NANANANANA4611.5
Canned Hearts Of PalmHearts of palm, canned2806.21.30.191.83046.2NANANANA242511.5
Boiled SoybeansBoiled Soybeans no Salt172089.713644.7083.630NANANA6018211.5
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt13604.61.20.911.080245NANANANA869311.4
TempehTempeh192010825.42.4840.5076.427NANANA3720311.4
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
Bamboo ShootsRaw Bamboo Shoots27030.690.21.1405230NANANA222611
EpazoteRaw Epazote3205.2NANANA074.4NANANANA383.311
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV22010.1400.404317NANANA62511
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini22010.1400.404317NANANA62511
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
Macronutrients in Top 100 Vegetables & Legumes with the highest Zinc content per 1 kg
In the above table you can find and compare the amount of macronutrients in all vegetables & legumes , sorted by most amount of Zinc per 1 kilogram.
Top 5 vegetables & legumes with most amount of zinc per 1 kilogram are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Adzuki Beans