Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.615
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.314.6
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA4014.5
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA242414.5
Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.714
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.54311
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.72511
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.311
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA202410
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.4299.54
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.49.14
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.68268.2
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.77.94
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.68247.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.47.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.47.5
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.83257.3
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.57.2
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA18287.14
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.57.1
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.56.93
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.76.93
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.46.76
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA13246.55
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.46.5
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.6136.42
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.5136.34
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.7266.15
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.07186.1
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.46.07
Soy VermicelliVermicelli, made from soy4690.140.020.0060.054011724.7NANANA5.530.146
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.35.75
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.65.56
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.5335.2
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.65.17
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.75.17
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.65.15
Red LentilsRaw Pink Or Red Lentils5073.080.540.351.26089.4NANANANA15.3345.1
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA11354.98
Split Green PeasRaw Split Green Peas5165.50.580.231.2087.44.4500.623.831.532.84.95
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.34.78
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.74.75
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.74.7
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.74.66
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.74.65
LentilsRaw Lentils4991.50.220.160.59089.82.880.3802.115354.64
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.64.64
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.4374.45
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.64.45
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.7304.42
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.64.38
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.215304.35
NattoNatto29915.62.261.047.760186.93NANANA7.6527.54.3
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.34.2
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.34.2
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.54.04
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.44
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.3304
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.74
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.43.95
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.5323.95
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.3343.95
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.53.93
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.3293.9
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.83.9
Mung BeansRaw Mung Beans4921.630.490.0380.51088.89.36NANANA23343.8
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.08313.8
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.23.7
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.443.64
MisoMiso2818.51.450.573.50368.88.5007.65183.63
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.73.6
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.33.54
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.7213.47
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.6303.3
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.6313.27
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.43.23
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA22303.1
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.43.1
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.63.1
Toasted Dried CoconutToasted Dried Coconut Meat83966.659NA0.73063NANANANANA7.52.9
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.52.9
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.752.85
Fried TofuTofu, fried38328.64.141.914.2012.63.86NANANA5.5326.72.82
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.72.82
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.52.72
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.72.7
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1810.140.051NA0.03035NANANANA10.310.72.5
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.72.44
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari206142.050.957.0506.22NANANANA0.85182.35
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
FuyuSalted and Fermented Tofu16411.31.640.765.6406.2NANANANANA12.62.2
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt2323.670.380.0611.580396.8NANANA10.812.62.17
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA192.13
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.82.1
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
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2851.130.170.0280.26064NANANANANA4.22.03
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.672
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.82
Macronutrients in Top 100 Nuts & Legumes with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Zinc per 5 ounces.
Top 5 nuts & legumes with most amount of zinc per 5 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds