YokanYokan, prepared from adzuki beans and sugar1920.230.083NA0.050117NANANANANA6.330.13
Dried BeechnutsNuts, beechnuts, dried8743.44.961.4816029NANANANANA5.40.31
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled1345.951.10.252.10103NANANANA15.68.540.47
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled1365.310.221.870106NANANANANA6.80.47
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated1420.0850.0240.0010.02401230NANANA0.710.230.58
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes11030.72900.2405740.30.0110.5839.7113.430.78
Roasted Macadamia NutsDry Roasted Macadamia Nuts69.6538.30.140.9109.32.90.0490.0492.85.575.420.9
Macadamia NutsRaw Macadamia Nuts69.652.88.40.140.909.623.20.0490.0493.165.50.91
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.630.95
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.31.1
Roasted European ChestnutsNuts, chestnuts, european, roasted2044.50.840.191.6010821.6NANANA10.46.471.16
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2355.310.221.870107NANANANA195.71.22
Peeled European ChestnutsPeeled Raw European Chestnuts2553.20.60.141.120113NANANANANA4.161.25
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)2545448NA0.5907.13NANANANANA5.131.42
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)15252.546.600.57010NANANANA3.335.51.45
Coconut MilkRaw Coconut Milk217524600.570127.26NANANA4.84.981.46
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)24851.545.7NA0.56014NANANANANA41.46
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed7350.544.8NA0.55015.7NANANANANA3.871.5
Dried CoconutDried Coconut Meat75.84943.300.530185.57NANANA12.35.21.52
CoconutRaw Coconut Meat14147.34200.52021.58.8NANANA12.74.71.55
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.21.57
Almond pasteNuts, almond paste10930.32.870.226.105239.6NANANA5.249.831.6
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.61.65
Toasted Dried CoconutToasted Dried Coconut Meat84.539.735.2NA0.43037.5NANANANANA4.481.73
Blanched HazelnutsBlanched Hazelnuts Or Filberts79.548.63.70.0464.37013.52.770.0560.0562.668.74111.75
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.31.9
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts77.448.33.50.0466.5013.63.80.0540.0543.687.2811.61.93
Chinese ChestnutsRaw Chinese Chestnuts2232.480.370.0630.580110NANANANANA9.381.94
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1382.50.370.0620.580110NANANANANA9.41.94
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2092.50.370.0630.580110NANANANANA9.371.95
HazelnutsNuts, hazelnuts or filberts79.648.43.550.0696.24013.33.460.0560.0563.347.72121.95
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.41.96
Pistachio NutsRaw Pistachio Nuts89.340.55.270.2612.6024.36.840.210.296.139.46181.96
Roasted PistachiosDry Roasted Pistachio Nuts87.4404.930.1911.5024.76.770.190.226.2918.42.05
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.52.07
Carob flourCarob flour2251.460.20.0090.480200111NANANA89.610.42.07
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids3628.950.770.133.3608314.5NANANA2325.52.14
FalafelHome prepared Falafel15026.73.580.170.74048NANANANANA202.25
Canned Chickpeas Canned Chickpeas , Solids3609.960.770.133.3508114.4NANANA2325.42.27
Peanut ButterSmooth Peanut Butter85428.10.0339.6020.45.5303.52.034.8518.62.27
Dry-roasted PeanutsDry-roasted Peanuts, no salt8542.36.580.0228.280184.17004.177.1620.72.36
WalnutsEnglish Walnuts76.5504.76.9429010.520.0690.0611.865.1211.62.36
Chunk Style Peanut ButterPeanut butter, chunk style, without salt8542.46.460.06611.8018.37.1403.63.566.820.42.37
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2986.851.850.842.8095NANANANA14.315.82.47
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.32.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2426.521.760.82.67097NANANANA14.5152.5
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.4182.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids4274.15NANANA088.8NANANANANA302.52
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.42.52
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.52.53
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA29192.63
Canned Pinto BeansCanned Pinto Beans, Solids4393.950.690.690.5088.72.37002.372430.72.68
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.4172.68
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.32.7
Chocolate SoymilkUnfortified Chocolate Soymilk794121.90.64.6307962.4NANANA3.17182.7
Peanut SpreadLow Sugar Peanut Spread7742.27.860.0712.40114.9NANANA6192.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt83.5447.250.03212.6012.73.50.0670.0673.367.8523.42.74
Canned Kidney BeansCanned All Types Kidney Beans5953.570.840.490.63086.311001125.6312.74
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.52.77
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.42.77
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.42.8
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.32.85
PeanutsRaw Peanuts8843.45.540.00313.7014.24.16NANANA7.522.82.9
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt3851.350.340.260.310941.23NANANA3231.52.92
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA38332.97
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA38332.97
TempehTempeh260286.60.6510.60207.03NANANA9.64532.97
Commercial HummusHummus, commercial21137.65.41.5317031.61.30.5900.7211.616.43.04
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids4133.841.360.550.9086NANANANA24.833.63.06
HummusHome Prepared Hummus28224.33.220.215.750570.76NANANA11.313.73.08
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.7113.1
Oil Roasted PecansNuts, pecans, oil roasted, without salt added7052.65.060.7215.809.12.780.0280.0282.736.646.433.13
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.43.22
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.73.22
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.33.24
PecansPecans nuts72.4524.470.71150102.870.0290.0292.826.956.643.28
HickorynutsDried Hickorynuts76495.360.815.7014NANANANA4.879.73.3
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.3313.3
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.4533.34
Roasted SoybeansSoybeans roasted without salt107273.91.813.5032.2NANANANA19413.35
Pinyon Pine NutsDried Pinyon Pine Nuts79.548.57.450.6319.8015.3NANANANA8.59.23.4
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.23.4
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.33.4
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA28283.4
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA28283.4
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt3502.270.480.480.340921.2001.231.531.53.43
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted24920.290.050.460112NANANANANA7.43.56
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried1391.720.250.0430.40113NANANANANA7.33.57
Roasted PecansDry Roasted Pecans70.452.34.420.713.809.542.860.0280.0282.86.66.73.57
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts8931.70.250.0450.40113NANANANANA7.323.57
Japanese ChestnutsRaw Japanese Chestnuts3251.720.250.0420.40113NANANANANA7.33.57
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.63.6
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA14293.63
Chickpeas Raw Chickpeas 13280.80.133.48083.314NANANA16273.65
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt3572.20.350.630.49NA931.32001.3237.529.43.68
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA36323.7
OkaraOkara65811.41.270.594.4080.5NANANANANA233.7
Fried TofuTofu, fried18537.45.42.518.6016.45.04NANANA7.22353.7
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate18537.45.42.518.6016.4NANANANA7.22353.7
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.63.7
Macronutrients in Top 100 Nuts & Legumes with the lowest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by least amount of Zinc per 500 calories.
Top 5 nuts & legumes with least amount of zinc per 500 calories are:
- Yokan, prepared from adzuki beans and sugar
- Dried Beechnuts
- Dried European Chestnuts
- Dried peeled European Chestnuts
- Long Rice Chinese Noodles, dehydrated