YokanYokan, prepared from adzuki beans and sugar3690.170.061NA0.037086NANANANANA4.660.099
Coconut WaterCoconut Water (liquid From Coconuts)270.280.2500.00305.263.7NANANA1.561.020.14
SoymilkSoymilk Unfortified76.52.50.290.110.8308.95.66NANANA0.854.640.17
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein850.720.0570.0280.180111.8400.9900.719.920.33
Boiled European ChestnutsBoiled and Steamed European Chestnuts1861.960.370.0820.69039.3NANANANANA2.830.35
Lotus SeedsRaw Lotus Seeds1260.750.120.0380.4024.5NANANANANA5.850.4
Tofu YogurtTofu yogurt1332.550.370.161.28022.61.76NANANA0.284.960.44
Chocolate SoymilkUnfortified Chocolate Soymilk89.32.170.340.110.8301411NANANA0.573.20.48
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.10.5
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.060.5
Dried BeechnutsNuts, beechnuts, dried816718.12.426047.5NANANANANA8.80.51
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts79.40.270.040.0070.064018NANANANANA1.160.57
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated4980.0850.0240.0010.02401220NANANA0.710.230.58
TamariSoy sauce made from soy (tamari)850.140.0160.0070.05507.92.4NANANA1.13150.61
Canned Kidney BeansCanned All Types Kidney Beans1190.850.20.120.15020.62.62002.626.17.40.65
Peeled European ChestnutsPeeled Raw European Chestnuts2781.770.330.0750.62062.6NANANANANA2.30.69
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled3023.20.60.131.13064.6NANANANA11.53.430.74
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1290.410.110.0810.096023.50.33NANANA9.88.550.77
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1290.410.110.0810.096023.50.33NANANA9.88.550.77
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1160.790.170.170.12021.51.45NANANA6.526.520.79
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1160.790.160.170.12021.51.45NANANA6.526.520.79
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)27930.227NA0.3304NANANANANA2.860.79
OkaraOkara1082.450.270.130.94017.3NANANANANA50.79
Roasted European ChestnutsNuts, chestnuts, european, roasted3473.10.590.131.107515NANANA7.234.50.81
Canned Refried BeansRefried beans, canned, traditional style1282.850.890.240.51019.20.77000.775.247.060.82
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1661.37NANANA029.4NANANANANA9.980.84
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1963.50.30.0511.3032.45.67NANANA8.939.980.84
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA110.84
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)28629.526NA0.3207.9NANANANANA2.30.84
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts2171.080.160.0270.25047.7NANANANANA4.10.85
Canned Pinto BeansCanned Pinto Beans, Solids1621.280.220.220.16028.70.77000.777.89.90.86
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids1150.510.180.0720.120212.62002.626.17.40.88
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1010.310.0520.010.12017.6NANANANA5.247.750.88
Canned Chickpeas Canned Chickpeas , Solids1973.930.30.0511.30325.7NANANA9.07100.89
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1831.080.120.410.24034NANANANA13.3100.91
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)86.55.230.760.352.601.670.99NANANA0.28100.91
Canned Great Northern BeansBeans, great northern, mature seeds, canned1620.550.170.10.13029.82NANANA6.9510.40.92
Canned Large Lima BeansLima beans, large, mature seeds, canned1120.240.0550.0330.074021NANANANA6.870.92
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1120.640.130.220.190190.86000.866.667.570.92
Coconut MilkRaw Coconut Milk32633.83000.3707.854.73NANANA3.13.250.95
Canned CowpeasCanned Common Cowpeas1090.780.20.120.21019.3NANANANA4.686.70.99
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes64639.737.400.31073.5520.0140.7551.3144.441
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1721.30.460.190.31029.5NANANANA8.511.51.05
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1840.50.130.0960.11034.50.45NANANA11.811.61.08
Canned Navy BeansBeans, navy, mature seeds, canned1600.610.160.120.140290.4NANANA7.2310.71.1
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1086.780.980.453.3702.650.88NANANA0.4311.51.13
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1490.780.0540.470.0340262.85NANANA9.0710.71.18
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled2383.260.880.41.34045.4NANANANA6.87.51.18
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1115.91.120.242.104.040.85NANANA1.28131.18
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1180.40.10.0780.094021.4NANANANA8.937.851.2
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1490.540.160.0130.170272.83NANANA10.89.951.2
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.951.23
ShoyuShoyu Soy Sauce750.810.10.0410.33070.5700.430.141.1311.51.23
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1670.640.20.120.15030NANANANA9.92121.25
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1720.540.120.0130.28033NANANANA9.59.61.28
Carob flourCarob flour3150.920.130.0060.3012669.6NANANA56.46.551.3
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted3391.70.250.0430.39074.2NANANANANA6.351.3
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1630.540.130.0740.17029.64.1NANANA9.92111.35
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2110.690.180.140.16039.60.51NANANA7.5131.36
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)4684943.600.5409.43NANANANA3.15.151.36
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt2030.920.190.190.140370.48000.4812.812.81.4
Boiled Kidney BeansBoiled All Types Kidney Beans1800.710.10.240.15032.30.45NANANA9.0712.31.4
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1670.550.0770.040.190304.1NANANA11.8121.4
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1560.570.0940.0170.220282.58NANANA7.6510.81.43
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1980.880.140.250.19NA370.52000.521511.71.46
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1790.540.120.0740.17033NANANANA1111.41.46
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2933.831.030.471.57057NANANANA8.58.81.46
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2041.530.40.30.360360.48NANANA14.7131.5
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1800.710.10.240.15032.30.45NANANA10.512.31.5
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1187.461.30.373.401.671NANANA1.4141.5
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.640.160.120.15030NANANANA5.411.81.53
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.71.55
HummusHome Prepared Hummus251121.60.12.9028.50.38NANANA5.676.91.55
Japanese ChestnutsRaw Japanese Chestnuts2180.750.110.0180.17049.5NANANANANA3.21.56
CoconutRaw Coconut Meat50247.54200.52021.68.83NANANA12.84.721.56
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1870.770.20.150.18033.60.45NANANA12.312.61.6
Canned White BeansBeans, white, mature seeds, canned1620.410.10.0790.0950300.41NANANA6.810.31.6
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1930.650.170.130.15034.7NANANANA1213.21.6
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.81.6
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.5261.63
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1640.540.0750.0520.19028.52.55NANANA1112.81.8
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1640.750.20.120.2029.44.68NANANA9.2111.83
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.3111.83
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.21.84
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1970.50.130.0980.12035.60.48NANANA8.9313.81.96
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1694.140.490.190.85014NANANANA3.97221.96
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.82
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.672
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2851.130.170.0280.26064NANANANANA4.22.03
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.8112.04
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt2088.281.170.132.07021NANANANANA152.04
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.82.1
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA192.13
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.62.17
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.62.2
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.22.23
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate20412.41.80.826.1503.94NANANANA3.2624.52.23
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.85182.35
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.72.44
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1810.140.051NA0.03035NANANANA10.310.72.5
Macronutrients in Top 100 Nuts & Legumes with the lowest Zinc content per 5 oz
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by least amount of Zinc per 5 ounces.
Top 5 nuts & legumes with least amount of zinc per 5 ounces 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