YokanYokan, prepared from adzuki beans and sugar38.50.0460.017NA0.01023.4NANANANANA1.270.027
Dried BeechnutsNuts, beechnuts, dried17.48.70.990.33.205.8NANANANANA1.080.063
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled26.71.20.220.050.42020.7NANANANA3.131.70.094
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled271.060.20.0450.37021.3NANANANANA1.360.095
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated28.50.0170.00500.005024.50NANANA0.140.0460.12
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes226.145.800.049011.48.060.0020.127.942.170.690.16
Roasted Macadamia NutsDry Roasted Macadamia Nuts1410.61.660.0270.1801.860.580.010.010.561.11.10.18
Macadamia NutsRaw Macadamia Nuts1410.61.680.0290.1801.920.640.010.010.621.21.10.18
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.530.19
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.060.22
Roasted European ChestnutsNuts, chestnuts, european, roasted410.90.170.0380.32021.64.33NANANA2.11.30.23
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled471.060.20.0450.37021.4NANANANA3.81.140.24
Peeled European ChestnutsPeeled Raw European Chestnuts510.640.120.0270.22022.5NANANANANA0.830.25
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)50.8119.6NA0.1201.43NANANANANA1.030.28
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)30.310.59.300.1102NANANANA0.671.10.29
Coconut MilkRaw Coconut Milk43.510.49.200.1102.41.45NANANA0.9610.29
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)49.510.39.13NA0.1102.76NANANANANA0.80.29
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed14.6108.96NA0.1103.15NANANANANA0.770.3
Dried CoconutDried Coconut Meat159.788.6700.1103.61.1NANANA2.471.040.3
CoconutRaw Coconut Meat28.29.468.400.104.31.76NANANA2.540.940.31
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.640.31
Almond pasteNuts, almond paste226.060.570.0431.2010.47.9NANANA1.051.970.32
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.720.33
Toasted Dried CoconutToasted Dried Coconut Meat177.947.04NA0.08707.5NANANANANA0.90.35
Blanched HazelnutsBlanched Hazelnuts Or Filberts169.720.740.0090.8702.70.550.0110.0110.531.752.180.35
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.70.38
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts15.59.660.70.0091.302.720.760.0110.0110.741.462.330.39
Chinese ChestnutsRaw Chinese Chestnuts44.60.50.0730.0130.12022NANANANANA1.880.39
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried27.50.50.0730.0120.12022NANANANANA1.880.39
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted420.50.0730.0130.12022NANANANANA1.870.39
HazelnutsNuts, hazelnuts or filberts169.670.710.0141.2502.660.690.0110.0110.671.542.40.39
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts65.40.50.0730.0120.12022NANANANANA1.90.39
Pistachio NutsRaw Pistachio Nuts188.11.050.0522.504.851.370.0430.0571.231.93.60.39
Roasted PistachiosDry Roasted Pistachio Nuts17.580.990.0372.304.941.350.0380.0441.241.83.70.41
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.50.41
Carob flourCarob flour450.290.0410.0020.09504022NANANA182.10.41
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids72.51.80.150.0260.67016.62.9NANANA4.575.10.43
FalafelHome prepared Falafel305.350.720.0330.1509.56NANANANANA40.45
Canned Chickpeas Canned Chickpeas , Solids7220.150.0260.67016.22.9NANANA4.65.070.45
Peanut ButterSmooth Peanut Butter178.431.60.0071.904.081.100.70.410.973.730.45
Dry-roasted PeanutsDry-roasted Peanuts, no salt178.461.30.0041.6603.620.83000.831.434.150.47
WalnutsEnglish Walnuts15.39.970.941.45.8202.10.40.0140.0120.371.022.330.47
Chunk Style Peanut ButterPeanut butter, chunk style, without salt178.481.30.0132.3503.661.4300.720.711.364.10.47
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled59.51.370.370.170.56019NANANANA2.863.150.49
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.470.5
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted48.31.30.350.160.53019.4NANANANA2.930.5
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.630.5
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids85.50.83NANANA017.8NANANANANA60.5
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.680.5
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.50.51
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.80.53
Canned Pinto BeansCanned Pinto Beans, Solids87.70.790.140.140.1017.70.47000.474.826.130.54
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.40.54
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.650.54
Chocolate SoymilkUnfortified Chocolate Soymilk1592.430.380.120.93015.812.5NANANA0.633.60.54
Peanut SpreadLow Sugar Peanut Spread15.48.441.570.0142.502.20.98NANANA1.23.80.54
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt16.78.761.450.0062.5202.550.70.0130.0130.671.574.680.55
Canned Kidney BeansCanned All Types Kidney Beans1190.710.170.0980.13017.32.2002.25.16.20.55
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.50.55
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.50.55
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.70.56
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.460.57
PeanutsRaw Peanuts17.68.71.10.0012.7402.840.83NANANA1.54.550.58
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt770.270.0680.0520.062018.70.25NANANA6.46.30.58
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.630.59
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.630.59
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.60.59
Commercial HummusHummus, commercial427.51.10.313.406.330.260.1200.142.323.30.61
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids82.60.770.270.110.18017NANANANA4.966.70.61
HummusHome Prepared Hummus56.54.850.640.0421.15011.40.15NANANA2.262.750.62
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.170.62
Oil Roasted PecansNuts, pecans, oil roasted, without salt added1410.510.143.1501.80.560.0060.0060.551.331.30.63
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.10.64
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.530.64
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.270.65
PecansPecans nuts14.510.40.890.143020.570.0060.0060.561.41.330.66
HickorynutsDried Hickorynuts15.29.81.070.163.1402.78NANANANA0.971.940.66
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.170.66
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.60.67
Roasted SoybeansSoybeans roasted without salt21.35.40.780.362.706.44NANANANA3.778.20.67
Pinyon Pine NutsDried Pinyon Pine Nuts169.71.50.133.9603.07NANANANA1.71.840.68
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.450.68
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.660.68
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.60.68
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.60.68
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt700.450.0950.0960.069018.30.24000.246.36.30.69
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted49.80.40.0590.010.093022.5NANANANANA1.480.71
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried27.80.340.0510.0090.08022.6NANANANANA1.460.71
Roasted PecansDry Roasted Pecans1410.50.880.142.7601.90.570.0060.0060.561.321.340.71
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts1790.340.050.0090.08022.6NANANANANA1.460.71
Japanese ChestnutsRaw Japanese Chestnuts650.340.0510.0080.08022.7NANANANANA1.460.71
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.50.72
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.80.73
Chickpeas Raw Chickpeas 26.51.60.160.0270.7016.72.83NANANA3.235.40.73
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt71.40.440.070.130.097NA18.60.26000.267.55.880.74
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.360.74
OkaraOkara1322.280.250.120.88016NANANANANA4.630.74
Fried TofuTofu, fried377.471.10.53.7203.31NANANA1.446.970.74
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate377.471.10.53.7203.3NANANANA1.446.970.74
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.10.74
Macronutrients in Top 100 Nuts & Legumes with the lowest Zinc content per 100 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by least amount of Zinc per 100 calories.
Top 5 nuts & legumes with least amount of zinc per 100 calories are:
- Yokan, prepared from adzuki beans and sugar
- Dried Beechnuts
- Dried European Chestnuts
- Dried peeled European Chestnuts
- Long Rice Chinese Noodles, dehydrated