YokanYokan, prepared from adzuki beans and sugar11790.540.2NA0.120275NANANANANA150.32
Coconut WaterCoconut Water (liquid From Coconuts)860.910.800.00901712NANANA53.270.45
SoymilkSoymilk Unfortified2457.940.930.342.65028.518NANANA2.72150.54
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein2722.30.180.0910.58035.65.903.1802.2731.81.04
Boiled European ChestnutsBoiled and Steamed European Chestnuts5946.261.180.262.20126NANANANANA9.071.13
Lotus SeedsRaw Lotus Seeds4042.40.40.121.3078.4NANANANANA18.71.27
Tofu YogurtTofu yogurt4268.161.170.534.1072.45.62NANANA0.91161.4
Chocolate SoymilkUnfortified Chocolate Soymilk2866.941.10.342.6504535.7NANANA1.810.31.54
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled167417.73.340.756.260356NANANANANA22.71.6
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1696203.80.857.120351NANANANA53291.6
Dried BeechnutsNuts, beechnuts, dried2613227267.783.40152NANANANANA281.63
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts2540.860.130.0230.2057.3NANANANANA3.71.8
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated15920.270.0770.0050.07703900NANANA2.270.731.86
TamariSoy sauce made from soy (tamari)2720.450.050.0230.18025.37.7NANANA3.6347.71.95
Canned Kidney BeansCanned All Types Kidney Beans3812.720.640.370.48065.88.4008.419.523.72.1
Peeled European ChestnutsPeeled Raw European Chestnuts8895.671.070.2420200NANANANANA7.42.22
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled96610.31.930.433.60207NANANANA36.7112.36
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned4131.30.340.260.310751.04NANANA31.327.42.45
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium4131.30.340.260.310751.04NANANA31.327.42.45
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3722.540.560.540.390694.63NANANA21212.54
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3722.540.530.540.390694.63NANANA21212.54
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)8949785.8NA1.06012.7NANANANANA9.162.54
OkaraOkara3457.850.880.43.02055.5NANANANANA162.54
Roasted European ChestnutsNuts, chestnuts, european, roasted11119.981.880.423.5024048NANANA2314.42.6
Canned Refried BeansRefried beans, canned, traditional style4089.12.860.771.64061.52.45002.4516.822.62.63
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids5314.4NANANA094NANANANANA322.68
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids62611.20.970.164.2010418NANANA28.6322.68
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt5312.50.560.410.75095NANANANANA35.42.68
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)9169483.7NA1.03025.3NANANANANA7.32.68
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts6943.450.510.0860.80153NANANANANA132.72
Canned Pinto BeansCanned Pinto Beans, Solids5174.10.720.720.520922.45002.452531.72.77
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids3671.630.570.230.38067.38.4008.419.523.72.8
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned32210.170.0320.38056.3NANANANA16.8252.8
Canned Chickpeas Canned Chickpeas , Solids63012.60.970.164.22010218NANANA29322.86
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt5853.450.381.30.750109NANANANA42.6322.9
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)27716.72.41.18.3205.353.18NANANA0.9132.52.9
Canned Great Northern BeansBeans, great northern, mature seeds, canned5171.770.540.330.40956.4NANANA22.233.42.95
Canned Large Lima BeansLima beans, large, mature seeds, canned3580.770.180.10.24067.6NANANANA21.822.42.95
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3582.040.420.690.61061.22.77002.7721.324.22.95
Coconut MilkRaw Coconut Milk10431089601.202515NANANA9.9810.43.04
Canned CowpeasCanned Common Cowpeas3492.50.650.390.68062NANANANA1521.53.18
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes20681271200102351670.0452.416445143.22
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids5494.21.50.60.98094NANANANA27.2373.36
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt5901.60.40.310.3701101.45NANANA37.6373.45
Canned Navy BeansBeans, navy, mature seeds, canned5131.950.510.390.460931.27NANANA23343.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate34521.73.131.4510.808.52.8NANANA1.3636.73.63
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.50.171.50.110839.1NANANA2934.23.76
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled76210.42.81.34.270145NANANANA21.8243.76
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)354193.60.766.660132.72NANANA4.1413.76
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned3761.270.330.250.3068.6NANANANA28.6253.8
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.720.530.0410.540879.07NANANA34.5323.8
Chinese ChestnutsRaw Chinese Chestnuts10165.030.740.131.170223NANANANANA193.95
ShoyuShoyu Soy Sauce2402.60.330.131.06022.41.801.360.453.63373.95
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt5352.040.640.380.47096NANANANA31.837.84
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt5491.720.380.0410.890105NANANANA30.430.74.1
Carob flourCarob flour10072.950.410.0180.960403223NANANA181214.17
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted10845.40.790.141.250238NANANANANA20.34.2
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt5221.720.40.240.5409513NANANA31.835.44.3
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt6762.220.570.440.5201271.63NANANA24414.35
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)149715713901.7030NANANANA9.9816.54.35
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt6492.950.620.620.4401191.54001.5441414.45
Boiled Kidney BeansBoiled All Types Kidney Beans5762.270.330.770.4901031.45NANANA2939.34.54
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt5351.770.240.130.6209613NANANA37.6384.54
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4991.80.30.0540.690898.26NANANA24.534.54.6
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt6352.80.440.80.62NA1181.68001.6847.637.34.67
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt5721.720.40.240.530106NANANANA3536.54.67
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted93912.23.31.550182NANANANA27.2284.67
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt6534.91.270.961.1501151.54NANANA4741.54.8
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt5762.270.330.760.4901031.45NANANA33.639.34.85
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari376244.171.21105.353.22NANANA4.5445.34.85
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt5352.040.530.40.48096NANANANA17.237.64.9
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt6442.90.750.570.680117NANANANA4740.74.94
HummusHome Prepared Hummus803395.180.349.230911.22NANANA18224.94
Japanese ChestnutsRaw Japanese Chestnuts6992.40.350.0590.560158NANANANANA10.25
CoconutRaw Coconut Meat160615213501.6606928.3NANANA41155
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt5992.450.630.480.5701081.45NANANA39.5405.1
Canned White BeansBeans, white, mature seeds, canned5171.30.340.250.30961.3NANANA21.8335.1
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt6172.10.540.410.490111NANANANA3942.45.17
TempehTempeh8714911.51.1218.4034.712.2NANANA16.8925.17
Boiled SoybeansBoiled Soybeans no Salt78040.75.92.720.303813.6NANANA27.282.65.2
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt5261.720.240.170.620918.16NANANA36415.76
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt5262.40.630.380.6509415NANANA29.5355.85
Roasted Macadamia NutsDry Roasted Macadamia Nuts3257345540.895.9060.718.80.320.321836.335.35.85
Macadamia NutsRaw Macadamia Nuts325734454.70.935.88062.720.70.320.322039365.9
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt6301.60.410.310.3801141.54NANANA28.6446.26
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt54013.21.570.612.7045NANANANA12.770.66.26
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.86.35
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried16478.21.20.21.90362NANANANANA316.4
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted9123.630.540.0910.840205NANANANANA13.56.5
Commercial HummusHummus, commercial10758111.63.336.60682.81.2701.542535.36.53
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt66726.53.740.436.6067.8NANANANANA486.53
Almond pasteNuts, almond paste2077126120.925.30217164NANANA21.8416.7
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.46.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.5406.94
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.57.08
Cooked TempehTempeh, cooked88551.615.40.5411.4034.612.2NANANA16.8907.12
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate65339.65.72.6419.7012.6NANANANA10.478.37.12
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.57.53
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.77.8
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA33348.03
Macronutrients in Top 100 Nuts & Legumes with the lowest Zinc content per 1 lb
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 pound.
Top 5 nuts & legumes with least amount of zinc per 1 pound 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