Dried Shiitake MushroomsMushrooms, shiitake, dried5871.960.450.0260.2701504.4NANANA231915.2
Dried PepeaoPepeao, dried5910.87NANANA0161NANANANANA9.5715
Dried Agar SeaweedSeaweed, agar, dried6070.60.120.0020.00801615.9NANANA15.312.311.5
Dried ChivesFreeze-dried Chives6176.951.170.142.570128NANANANA524210
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.410
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.49.7
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA16869.47
Soy VermicelliVermicelli, made from soy6570.20.0280.0080.075016334.6NANANA7.740.28.4
Yeast extract spreadYeast extract spread3671.8000040.53.180001347.48.3
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA19757.78
Hearts Of PalmRaw Hearts Of Palm2280.40.0910.0260.1505134NANANA2.985.367.4
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
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
NattoNatto419223.161.46110259.7NANANA10.738.56
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
Fireweed LeavesRaw Fireweed Leaves2045.46NANANA038NANANANA219.355.28
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA41415.16
MisoMiso393122.030.84.9050.312.3120010.725.45.1
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.65.06
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers6235.950.890.292.9013681NANANA42.335.54.8
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
Lemon Grass Raw Lemon Grass 1960.970.240.0620.27050.2NANANANANA3.64.43
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.8424.37
Dried Oriental RadishesRadishes, oriental, dried5381.430.430.410.23012674NANANA47.415.74.23
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans248141.950.947018.7NANANANA1.6264.17
Morel MushroomsRaw Morel Mushrooms61.51.130.1300.43NA101.201.205.566.24.03
Dried SpirulinaDried Spirulina Seaweed57515.35.261.632.5047.46.15NANANA7.141143.97
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
Sun-dried TomatoesTomatoes, sun-dried5125.90.850.0222.2011174.6NANANA24.4283.95
Irishmoss SeaweedRaw Irishmoss Seaweed970.320.0650.0020.004024.41.2NANANA2.5833.87
Dried ShallotsFreeze-dried Shallots6910.990.170.020.37016075.7NANANA3124.43.83
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.53.8
French BeansRaw French Beans68140.441.50.880127NANANANA5037.33.77
Onions FlakesDry Onions Flakes6930.910.150.0180.34016574.2NANANA18.317.83.75
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
Root WasabiRaw Root Wasabi2161.25NANANA046.7NANANANA15.59.533.2
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils2000.890.110.0690.33042NANANANANA17.53.18
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared2761.40.370.240.33050NANANANA9.92183.14
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
Sprouted LentilsRaw Sprouted Lentils2101.10.110.0750.36044NANANANANA17.83
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.42.98
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
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 2621.30.350.230.320478.85NANANA12.7172.8
Dried Ancho PeppersPeppers, ancho, dried55816.31.630.338.460102NANANANA4323.52.8
Canned Baked BeansCanned Baked Beans no Salt2080.790.20.150.18040.715.4NANANA119.532.78
Dried Pasilla PeppersPeppers, pasilla, dried68531.5NANANA0101NANANANA5324.52.78
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2760.690.180.140.16049.80.67NANANA12.519.32.74
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2365.80.690.271.2019.6NANANANA5.56312.74
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt1110.440.0990.0060.062028.67.62NANANA4.173.12.64
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2301.050.270.160.280416.55NANANA1315.32.56
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt2300.750.110.0730.270403.57NANANA15.7182.52
Green PeasRaw Green Peas1610.790.140.0690.3028.711.30.770.249.911.310.82.46
Kelp SeaweedRaw Kelp Seaweed85.31.10.490.0080.040191.2NANANA2.583.332.44
Boiled Green PeasBoiled and Drained Green Peas1670.440.0770.0380.1603111.80.810.2610.41110.62.36
Sprouted SoybeansRaw Sprouted Soybeans24213.31.840.886.62019NANANANA2.2262.32
GarlicRaw Garlic2960.990.180.040.45065.62NANANA4.1712.62.3
EppawRaw Eppaw2983.57NANANA063NANANANANA9.132.3
Canned Hearts Of PalmHearts of palm, canned55.61.230.260.0380.3609.17NANANANA4.7652.3
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA12362.3
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt2700.910.240.180.21048.5NANANANA1718.52.26
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.32.26
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.62.22
Canned White BeansBeans, white, mature seeds, canned2260.580.150.110.130420.58NANANA9.5314.42.22
Bamboo ShootsRaw Bamboo Shoots53.60.60.140.040.23010.35.95NANANA4.375.162.2
EpazoteRaw Epazote63.51.03NANANA014.8NANANANA7.540.652.2
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV43.70.20.02800.07908.533.4NANANA1.24.962.2
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini43.70.20.02800.07908.533.4NANANA1.24.962.2
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.6182.16
HummusHome Prepared Hummus351172.260.154.040400.54NANANA7.949.642.16
Macronutrients in Top 100 Vegetables & Legumes with the highest Zinc content per 7 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 7 ounces.
Top 5 vegetables & legumes with most amount of zinc per 7 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Raw Adzuki Beans