Dried Shiitake MushroomsMushrooms, shiitake, dried4201.40.320.0180.201073.13NANANA16.313.611
Dried PepeaoPepeao, dried4220.62NANANA0115NANANANANA6.8310.7
Dried Agar SeaweedSeaweed, agar, dried4340.430.0860.0010.00601154.2NANANA118.88.22
Dried ChivesFreeze-dried Chives4414.960.840.11.84091NANANANA37307.26
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA18287.14
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.76.93
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.46.76
Soy VermicelliVermicelli, made from soy4690.140.020.0060.054011724.7NANANA5.530.146
Yeast extract spreadYeast extract spread2621.280000292.270009.2345.94
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.65.56
Hearts Of PalmRaw Hearts Of Palm1630.280.0650.0180.11036.324.3NANANA2.133.835.3
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
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
NattoNatto29915.62.261.047.760186.93NANANA7.6527.54.3
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
Fireweed LeavesRaw Fireweed Leaves1463.9NANANA027.2NANANANA156.683.77
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.23.7
MisoMiso2818.51.450.573.50368.88.5007.65183.63
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.73.6
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers4454.250.630.212.0709757.8NANANA3025.43.4
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
Lemon Grass Raw Lemon Grass 1400.690.170.0440.2036NANANANANA2.583.16
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA22303.1
Dried Oriental RadishesRadishes, oriental, dried3841.020.310.290.1709053NANANA34113
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans177101.40.675013.3NANANANA1.1318.62.98
Morel MushroomsRaw Morel Mushrooms440.810.09200.3NA7.230.8500.8503.974.422.88
Dried SpirulinaDried Spirulina Seaweed411113.761.171.780344.4NANANA5.181.52.83
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
Sun-dried TomatoesTomatoes, sun-dried3664.20.60.0161.5607953.3NANANA17.4202.82
Irishmoss SeaweedRaw Irishmoss Seaweed69.50.230.0470.0010.003017.40.86NANANA1.842.142.76
Dried ShallotsFreeze-dried Shallots4930.710.120.0140.26011454NANANA22.317.42.74
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.52.72
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.72.7
Onions FlakesDry Onions Flakes4950.650.110.0130.24011853NANANA1312.72.68
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
Root WasabiRaw Root Wasabi1550.89NANANA033.4NANANANA116.82.3
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils1430.640.0750.050.24030NANANANANA12.52.27
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared1970.990.260.170.24035.6NANANANA7.112.72.24
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
Sprouted LentilsRaw Sprouted Lentils1500.780.0810.0540.26031.4NANANANANA12.72.14
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA192.13
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 1870.940.250.160.23033.76.32NANANA9.07122
Dried Ancho PeppersPeppers, ancho, dried39811.61.160.236.05073NANANANA30.6172
Canned Baked BeansCanned Baked Beans no Salt1490.570.150.110.1302911NANANA7.86.82
Dried Pasilla PeppersPeppers, pasilla, dried48922.5NANANA072.5NANANANA3817.52
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
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt79.40.310.0710.0040.044020.45.44NANANA2.982.21.9
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1640.750.20.120.2029.44.68NANANA9.2111.83
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1640.540.0750.0520.19028.52.55NANANA1112.81.8
Green PeasRaw Green Peas1150.570.10.050.22020.58.040.550.177.078.087.71.76
Kelp SeaweedRaw Kelp Seaweed610.790.350.0060.028013.60.85NANANA1.842.41.74
Boiled Green PeasBoiled and Drained Green Peas1190.310.0550.0270.120228.40.580.187.47.87.61.7
Sprouted SoybeansRaw Sprouted Soybeans1739.51.30.634.73013.6NANANANA1.5618.61.66
GarlicRaw Garlic2110.710.130.0280.320471.4NANANA2.9891.64
EppawRaw Eppaw2132.55NANANA045NANANANANA6.521.63
Canned Hearts Of PalmHearts of palm, canned39.70.880.180.0270.2606.55NANANANA3.43.571.63
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.5261.63
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 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
Bamboo ShootsRaw Bamboo Shoots38.30.430.0980.0280.1607.374.25NANANA3.13.71.56
EpazoteRaw Epazote45.40.74NANANA010.5NANANANA5.40.471.56
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV310.140.0200.05706.12.44NANANA0.853.541.56
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini310.140.0200.05706.12.44NANANA0.853.541.56
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
Macronutrients in Top 100 Vegetables & Legumes with the highest Zinc content per 5 oz
In the above table you can find and compare the amount of macronutrients in all vegetables & legumes , sorted by most amount of Zinc per 5 ounces.
Top 5 vegetables & legumes with most amount of zinc per 5 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Adzuki Beans