Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA6121
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.53720.4
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.220.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.720.3
Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.619.6
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.24126015.5
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.43515.4
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.215
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.714.2
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.613.4
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.342712.8
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.553611.5
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.411
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.410.6
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA233410.5
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.410.5
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.973510.2
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.71910
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.410
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.29.92
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.39.7
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.49.7
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16869.47
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.79.17
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.3339.1
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.7419189
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.38.87
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.38.6
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.28.55
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.2238.5
Soy VermicelliVermicelli, made from soy6570.20.0280.0080.075016334.6NANANA7.740.28.4
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.48.06
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA19757.78
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.47.3
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.8437.24
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.37.24
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.77.2
Red LentilsRaw Pink Or Red Lentils7104.30.750.51.760125NANANANA21.447.47.14
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.26.97
Split Green PeasRaw Split Green Peas7227.70.810.321.701226.2300.875.3444466.93
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.76.7
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.3506.65
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.66.57
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.66.53
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.66.5
LentilsRaw Lentils6992.10.310.220.8201264.030.5402.921.2496.5
PeanutsRaw Peanuts11259812.50.006310329.37NANANA17516.5
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.6526.23
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.56.23
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.8425426.2
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.26.13
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.721426.1
NattoNatto419223.161.46110259.7NANANA10.738.56
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.55.9
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.45.9
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA165.66
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.65.6
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.4425.58
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.45.58
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.85.54
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.75.54
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.75.54
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.35.5
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.65.48
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.8435.48
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.35.3
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.55.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA41415.16
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.45.1
MisoMiso393122.030.84.9050.312.3120010.725.45.1
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.65.06
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.7304.96
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.74.86
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.84.64
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.44.6
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.54.52
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.8424.37
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.6522274.37
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.621404.37
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.54.07
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.54.05
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.74
Fried TofuTofu, fried536405.82.6720017.65.4NANANA7.7437.33.95
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.33.95
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.53.8
French BeansRaw French Beans68140.441.50.880127NANANANA5037.33.77
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2540.20.071NA0.042049NANANANA14.5153.5
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA0253.4
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari288202.871.329.8608.7NANANANA1.2253.3
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.53.1
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate28617.32.51.158.605.5NANANANA4.5634.33.1
FuyuSalted and Fermented Tofu230162.31.067.908.7NANANANANA17.73.1
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt3255.140.530.0852.2054.49.53NANANA1517.63.04
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.42.98
Almond pasteNuts, almond paste909555.20.391109572NANANA9.53182.94
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.42.86
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt29211.61.640.192.9029.6NANANANANA212.86
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted3991.60.230.040.37089.6NANANANANA5.92.84
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.52.8
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.532.78
Macronutrients in Top 100 Nuts & Legumes with the highest Zinc content per 7 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 7 ounces.
Top 5 nuts & legumes with most amount of zinc per 7 ounces are:
- High fat Sesame Flour
- Roasted Whole Pumpkin And Squash Seeds
- Dried Watermelon Seed Kernels
- Toasted Hulled Sesame Seed Kernels
- Hulled Hemp Seeds