Sesame FlourHigh fat Sesame Flour238616823.61.2772.40121NANANANANA14048.4
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds20238816.60.3539.70244NANANANA83.58446.7
Watermelon Seed KernelsDried Watermelon Seed Kernels252721544.4NA127069.4NANANANANA12946.4
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels257221830.51.659401182.18NANANA76.77746.4
Hemp SeedsHulled Hemp Seeds25082212145.5125039.36.81.40.913.861814345
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels253622239.30.5494048.66.350.680.595.1327.213735.4
Whole Sesame SeedsDried Whole Sesame Seeds259922531.61.79701061.36NANANA53.580.435
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels260422238.80.589066.75.850.320.325.1729.513534.7
Roasted Sesame SeedsRoasted Whole Sesame Seeds256321830.51.65940117NANANANA63.57732.5
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2862278411.2114053.22.180.320.451.452.69330.5
Pine NutsDried Pine Nuts305331022.20.74150059.316.30.320.3215.616.86229.3
Cashew NutsRaw Cashew Nuts250819935.30.2835.30137270.230.2326.41582.626.2
Roasted CashewsDry Roasted Cashew Nuts260421041.50.7334.7014822.7NANANA13.669.425.4
Oil Roasted CashewsOil Roasted Cashew Nuts263121738.50.3138.5013522.70.360.36221576.424.3
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2808258270.36170093NANANANA527824
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt264022623.70.31149010912.4NANANA50.387.724
Cashew ButterPlain Cashew Butter no Salt266322444.30.78370125NANANANA9.0779.723.4
Roasted PecansDry Roasted Pecans322133728.54.589061.518.40.180.181842.64323
Adzuki BeansRaw Adzuki Beans14922.40.87NA0.510285NANANANA57.69023
Sunflower SeedsDried Sunflower Seed Kernels264923320.20.2710509112NANA11.3399422.7
Sunflower Seed ButterSunflower Seed Butter no Salt279925021.20.23440106480047.62678.422
SoybeansRaw Soybeans202390136.0345013733.2NANANA4216622
Soy NutsDry-roasted Soybeans203798146.55490131NANANANA36.719621.6
TahiniSesame Butter from Roasted Kernels2699244341.851050962.22NANANA427721
ChiaDried Chia Seeds2204139158126.50191NANANANA1567520.8
PecansPecans nuts3134326284.4794063180.180.1817.743.541.620.5
Oil Roasted PecansNuts, pecans, oil roasted, without salt added3243341334.68102059180.180.1817.74341.720.3
FlaxseedSeeds, flaxseed242219116.610326.801317.0301.85.21248319.7
HickorynutsDried Hickorynuts2980292324.7594082.8NANANANA2957.719.5
Pinyon Pine NutsDried Pinyon Pine Nuts285327742.53.57113087.5NANANANA48.552.519.4
Soy VermicelliVermicelli, made from soy15010.450.0640.0180.17037379NANANA17.70.4519.2
BrazilnutsDried Brazilnuts2989304730.16111053.310.60010.6346518.4
Soy FlourRaw Full-fat Soy Flour19699413.56.2546.6014534NANANA43.517217.8
White BeansRaw White Beans15103.860.990.750.902739.57NANANA6910616.6
Black BeansRaw Black Beans15476.441.661.261.502839.6NANANA70.39816.6
Navy BeansRaw Navy Beans15296.80.772.441.5NA27617.600.951569.410116.6
Cranberry BeansRaw Cranberry Beans15205.581.431.11.30272NANANANA11210416.5
Red LentilsRaw Pink Or Red Lentils16249.841.71.1340286NANANANA4910816.3
Peanut SpreadLow Sugar Peanut Spread294824946.40.4173.4064.529NANANA35.411216
Split Green PeasRaw Split Green Peas165117.61.850.743.9028014.20212.210110516
Common CowpeasRaw Common Cowpeas15245.71.50.91.56027231.3NANANA4810715.3
Mungo BeansRaw Mungo Beans15477.440.524.530.330268NANANANA8311415
Roasted AlmondsDry Roasted Almonds271223818.60.04558.7095220.0450.04521.549.49515
Plain Almond ButterPlain Almond Butter no Salt2785252190.03261.7085.42000.09119.746.79515
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt271723839.40.1768.5069.2190.360.3618.342.612715
LentilsRaw Lentils15974.80.70.511.8802879.21.2206.6748.511215
PeanutsRaw Peanuts257222328.50.01470.607321.4NANANA38.611715
Broadbeans Raw Broadbeans 15476.941.150.212.64026426NANANA11311814.2
Roasted SoybeansSoybeans roasted without salt212711516.77.757.40137NANANANA80.317514.2
AlmondsNuts, almonds262622617.20.0145609819.70.50.771856.79614
WalnutsEnglish Walnuts296629627.841173062120.410.361130.46914
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added275325019061.308020.600.182047.69614
NattoNatto957507.23.3325057.522NANANA24.58813.7
Blanched AlmondsNuts, almonds, blanched2676238180.01856084.72100.1420.2459713.5
Dried PilinutsNuts, pilinuts, dried3261361141NA34.5018NANANANANA4913.5
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt5312.630.45NA1.1094NANANANANA3713
Large Lima BeansRaw Large Lima Beans15333.130.730.430.98028738.6NANANA869713
Small White BeansRaw Small White Beans15245.351.381.051.250282NANANANA1139612.7
Chickpea flourChickpea flour (besan)175530.33.140.5113026249.2NANANA4910212.7
Kidney BeansRaw All Types Kidney Beans15103.760.541.270.81027210NANANA11310712.7
Red Kidney BeansRaw Red Kidney Beans15294.80.71.621.0302789.53NANANA6910212.7
Chunk Style Peanut ButterPeanut butter, chunk style, without salt267222734.50.3563098380191936.310912.7
Dry-roasted PeanutsDry-roasted Peanuts, no salt2663225350.124409622.20022.23811012.6
Chickpeas Raw Chickpeas 171527.42.740.4612028648.5NANANA55.39312.5
Pigeon Peas Raw Pigeon Peas 15566.761.50.163.530285NANANANA689812.5
Mung BeansRaw Mung Beans15745.21.580.121.6028430NANANA7410812
Peanut ButterSmooth Peanut Butter2667225430.1851010929.5018.611269912
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans15204.20.990.591.32028537.7NANANA939411.8
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried16335.620.830.141.30369NANANANANA2411.7
MisoMiso89827.34.651.8411.201152827.20024.55811.6
Pink BeansRaw Pink Beans15565.131.3211.202919.7NANANA57.69511.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts293028320.50.2738080220.320.3221.542.66811.3
HazelnutsNuts, hazelnuts or filberts284927620.20.3935.5075.719.70.320.3219446811
Roasted PistachiosDry Roasted Pistachio Nuts259520825.60.9659.501283511.133246.79510.6
Great Northern BeansRaw Great Northern Beans15385.171.60.971.2028310.3NANANA929910.5
Pinto BeansRaw Pinto Beans15745.581.071.080.7702849.5700.59970.39710.3
Black Turtle BeansRaw Black Turtle Beans15384.11.050.80.9602879.6NANANA70.3969.98
Blanched HazelnutsBlanched Hazelnuts Or Filberts2853277210.2625077160.320.321550629.98
Pistachio NutsRaw Pistachio Nuts254020626.81.364012334.71.11.453148919.98
Toasted Dried CoconutToasted Dried Coconut Meat2685213189NA2.330201NANANANANA249.3
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3103313278NA3.43098NANANANANA249.25
Dried CoconutDried Coconut Meat299429326003.2010733.3NANANA7431.29.1
Fried TofuTofu, fried12259213.26.145.604012.3NANANA17.785.49.03
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate12259213.26.145.6040NANANANA17.785.49.03
MothbeansRaw Mothbeans15567.31.651.22.20279NANANANANA1048.7
French BeansRaw French Beans15569.1613.4720291NANANANA11485.38.6
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt5810.450.16NA0.0950112NANANANA33348.03
Soy CheeseSoybean, curd cheese68536.75.32.4518.3031.37.26NANANA056.77.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari65845.36.553.0322.5020NANANANA2.7257.57.53
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
FuyuSalted and Fermented Tofu52636.35.252.4218020NANANANANA40.57.08
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt74411.71.220.25.05012421.8NANANA34.5406.94
FalafelHome prepared Falafel151080.7110.52.250144NANANANANA60.46.8
Almond pasteNuts, almond paste2077126120.925.30217164NANANA21.8416.7
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
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted9123.630.540.0910.840205NANANANANA13.56.5
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried16478.21.20.21.90362NANANANANA316.4
Canned Baked BeansCanned Baked Beans no Salt4761.80.470.350.4209335.3NANANA2521.86.35
Macronutrients in Top 100 Nuts & Legumes with the highest Zinc content per 1 lb
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 pound.
Top 5 nuts & legumes with most amount of zinc per 1 pound are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds