Dried Chervil SpicesSpices, chervil, dried2118.230.3603.80104NANANANA244918.6
BasilFresh Basil2174140.896.871.6057.66.520.430.43034.868.517.6
Dried Basil SpicesSpices, basil, dried2158.734.630.640.4301023.671.61.60.0438149.315.2
SpearmintFresh Spearmint11368.32.173.840.61096NANANANA77.337.412.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.812
CardamomCardamom Spices16110.81.10.190.50110NANANANA4517.312
Dried Thyme SpicesSpices, thyme, dried18113.54.951.250.9101163.1NANANA6716.511
Dill WeedFresh Dill Weed1163130.70.150.95081.6NANANANA24.440.210.6
Dried Parsley SpicesSpices, parsley, dried1719.42.363.22.14086.712.40.724.73745.745.69.3
ThymeFresh Thyme4958.32.32.20.420121NANANANA69.327.58.96
Celery SeedCelery Seed Spices12832.22.80.264.5052.70.85NANANA15238.84
Prepared HorseradishHorseradish, prepared10427.20.940.552.97011883.2NANANA34.412.38.65
Dill SeedDill Seed Spices164241.20.251.57090NANANANA34.6268.52
Dried Coriander LeafDried Coriander Leaf Spices1798.570.2100.5909313NANANA18.639.38.46
Caraway SeedCaraway Seed Spices150220.930.234.70750.96NANANA5729.78.26
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.88.2
PeppermintFresh Peppermint7146.71.763.10.490106NANANANA5726.87.93
Ground SavoryGround Savory Spice184116NANA0126NANANANA8412.47.9
Coriander SeedCoriander Seed Spices168301.66NA2.94092NANANANA70.320.87.9
Anise SeedAnise Seed Spices14823.60.8704.67074.2NANANANA21.7267.86
PaprikaPaprika Spice177233.80.81309618.3124.661.4462257.68
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.3307.66
Chili PowderChili Powder Spices17725.34.370.9513.308812.77.63.81.3561.7247.62
Poppy SeedPoppy Seed Spices9539.64.30.2627026.82.850.280.352.218.6177.52
Ground SageGround Sage Spices15920.2111.950.840962.7NANANA64177.46
Curry PowderCurry Powder Spice15421.62.540.414.30864.251.21.750.9582227.23
Ground TurmericGround Turmeric Spice1605.22.950.131.0801085.140.720.613.836.415.57.2
NattoNatto237263.771.741303011.6NANANA12.8467.2
Canned CapersCapers, canned217418.75.073.982.401068.9NANANA69.651.36.96
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.46.9
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.46.72
Canned Baked BeansCanned Baked Beans no Salt4761.90.490.370.4409837NANANA26236.67
Dried Marjoram SpicesSpices, marjoram, dried185130.985.962.1701127.55NANANA74.423.46.64
Dried TarragonDried Tarragon Spices16912.33.251.26085NANANANA12.538.66.6
Dried Dill Weed SpicesSpices, dill weed, dried1988.60.46NANA0110NANANANA2739.46.52
MisoMiso253152.61.026.2606415.7150013.632.36.46
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.02606.45
Soy VermicelliVermicelli, made from soy1510.150.0210.0060.057012426.3NANANA5.90.156.4
Cumin SeedCumin Seed Spices13329.72.050.234.140593NANANA1423.76.4
Ground Mustard SeedGround Mustard Seed Spices9835.71.963.735.83027.66.70.022.833.631225.76
Onion PowderOnion Powder Spices1471.520.320.0220.3701169.722.451.075.6722.315.35.94
Bay Leaf SpicesSpices, bay leaf16013.43.641.6820120NANANANA42125.9
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.45.8
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari34534.452.317015NANANANA2.0743.75.72
Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.45.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.35.56
White BeansRaw White Beans1501.280.330.250.30903.17NANANA23355.5
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.4415.5
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt4311.640.230.160.59086.87.76NANANA34395.47
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA8605.45
Ground GingerGround Ginger Spices1496.333.880.331.0501075.062.661.820.32113.45.43
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.45.4
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.7335.4
Fennel SeedFennel Seed Spices14521.60.7NA2.45075.8NANANANA57.7235.36
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.75.35
Prepared Yellow MustardMustard, prepared, yellow833281.83.13.03048.67.671.93.91.7533.3315.33
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.77585.32
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.25.3
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.97535.26
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.85.25
Poultry Seasoning SpicesSpices, poultry seasoning16312.35.361.541.601072.93NANANA18.415.65.1
Dried Oregano SpicesSpices, oregano, dried1898.082.931.171.401307.72.133.61.780175.08
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.45.06
Red LentilsRaw Pink Or Red Lentils1403.030.530.351.24088NANANANA1533.45.03
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.8355
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.7354.96
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA21324.9
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA27374.9
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt340202.80.324.96051NANANANANA364.9
Dried Rosemary SpicesSpices, rosemary, dried15123111.631.75097NANANANA64.47.374.88
Split Green PeasRaw Split Green Peas1375.340.560.221.18084.74.300.63.730.531.84.8
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3057.90.820.133.4083.614.6NANANA23274.66
LentilsRaw Lentils1421.50.220.160.590902.90.3802.115354.64
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.34.6
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.54.6
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA16354.58
Canned CowpeasCanned Common Cowpeas6493.570.940.560.97088.5NANANANA21.430.84.55
Garlic PowderGarlic Powder Spices1511.10.380.0180.2201103.670.470.113.113.6254.5
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.64.5
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.54.37
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.64.24
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt4241.650.230.120.58089.412.3NANANA3535.34.24
Ground ClovesGround Cloves Spices18223.77.21.074.8501204.341.952.10.03662114.23
Dried SpearmintSpearmint, dried17510.62.774.90.78091NANANANA52.3354.23
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt3941.970.280.660.42089.81.26NANANA29344.2
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt3681.70.440.330.4090NANANANA31.634.34.2
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.44.2
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.74.2
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.44.2
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.44.14
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt4351.650.390.230.5109112.6NANANA30.4344.13
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.24.1
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.84.1
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.6324.1
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.5514.03
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.64.02
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.44
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.5363.95
Boiled Kidney BeansBoiled All Types Kidney Beans3941.970.290.670.43089.81.26NANANA25343.94
Red or Cayenne PepperRed or Cayenne Pepper Spice157275.131.041208916.3NANANA42.8193.9
Macronutrients in Top 100 Spices & Legumes with the highest Zinc content per 500 kcal
In the above table you can find and compare the amount of macronutrients in all spices & legumes , sorted by most amount of Zinc per 500 calories.
Top 5 spices & legumes with most amount of zinc per 500 calories are:
- Dried Chervil Spices
- Fresh Basil
- Dried Basil Spices
- Fresh Spearmint
- Boiled Hyacinth Beans